CSAC STUDY GUIDE
Warm-up progression - Rolling, activation, dynamic mobility & flexibility
Total time spent foam rolling - 6-10 mins
ischemic release - foam rolling technique locating tender spot & maintaining pressure
until pain decreases
"tack and floss" or "windshield wiper" - foam rolling technique locating tender spot and
altering pressure until pain decreases
activation - "wake up: the neuromuscular systems, improve dynamic stability; not
intended to trigger muscular growth
Wall leg swings
Fundamentals of Dynamic Running training progression - Posture and actions
Assisted acceleration
Power start acceleration
Resisted power acceleration
Parallel reactive stance acceleration
Dynamic Running drills for posture and actions - Wall lean pistoning
Wall lean reverse pistoning
Static arm acceleration
Helps athlete feel "light on their feet" during acceleration - assisted acceleration:
Assisted slant board starts
Rolling starts
Falling starts
Power Start Acceleration Drills - Crouch start
Half-kneeling start
Prone start
Common power start acceleration problems - athlete "pops up" immediately
Ex of activation warm-ups - flute bridges w band at knee; supine hip flexor press outs;
front walks, back walks, side walks
Dynamic mobility & flexibility - intended to improve kinesthetic awareness once muscle
activated; involve strength, stability, and ability to function while in motion
Dynamic mobility & flexibility ex - 3D balance leg reaches
Hip flexor walk
, Forward walking crossover lunge
Resisted power acceleration drills - Small grade hill run
Sled run
Band-resisted ins and outs
Parallel reactive stance acceleration drills - Forward-facing ball drop
Side-facing ball drop
Backward-facing ball drop
Top-End Speed Mechanic typical progression - Stationary posture mechanics
Travelling posture/striking mechanics
Top-end speed
Stationary posture mechanic drills - Supine posterior pelvic tilt
Standing slow single leg cycle
Strike and recover
Traveling Posture Drills - Alternating snap-down and hold
Single leg snap-down/dead leg
Heel kick snap-down
Top End Speed drills - 1-4 reps
Flying 10s (beginners)
Flying 20s (moderate experience)
Flying 30s (experienced sprinters)
"Float" - Describes how athlete should feel once attaining top end speed
"Stay in the tunnel" - cues the athlete to stay low and explosive
Avoid rising up vertically
"Load the system" - cues athletes to properly position the toes, ankles, knees and hips
"stay long" - cue helps athlete avoid, short choppy feet
Lateral shuffle & change of direction progression - Shuffle acceleration
Shuffle change of direction: Creating stiffness
Shuffle change of direction: Reacceleration
Reactive shuffle
Shuffle acceleration drills - Lateral shuffle with one step push off
Lateral shuffle with two steps
Lateral shuffle with run off
Shuffle change of direction: creating stiffness drills - Fake throw step out
Warm-up progression - Rolling, activation, dynamic mobility & flexibility
Total time spent foam rolling - 6-10 mins
ischemic release - foam rolling technique locating tender spot & maintaining pressure
until pain decreases
"tack and floss" or "windshield wiper" - foam rolling technique locating tender spot and
altering pressure until pain decreases
activation - "wake up: the neuromuscular systems, improve dynamic stability; not
intended to trigger muscular growth
Wall leg swings
Fundamentals of Dynamic Running training progression - Posture and actions
Assisted acceleration
Power start acceleration
Resisted power acceleration
Parallel reactive stance acceleration
Dynamic Running drills for posture and actions - Wall lean pistoning
Wall lean reverse pistoning
Static arm acceleration
Helps athlete feel "light on their feet" during acceleration - assisted acceleration:
Assisted slant board starts
Rolling starts
Falling starts
Power Start Acceleration Drills - Crouch start
Half-kneeling start
Prone start
Common power start acceleration problems - athlete "pops up" immediately
Ex of activation warm-ups - flute bridges w band at knee; supine hip flexor press outs;
front walks, back walks, side walks
Dynamic mobility & flexibility - intended to improve kinesthetic awareness once muscle
activated; involve strength, stability, and ability to function while in motion
Dynamic mobility & flexibility ex - 3D balance leg reaches
Hip flexor walk
, Forward walking crossover lunge
Resisted power acceleration drills - Small grade hill run
Sled run
Band-resisted ins and outs
Parallel reactive stance acceleration drills - Forward-facing ball drop
Side-facing ball drop
Backward-facing ball drop
Top-End Speed Mechanic typical progression - Stationary posture mechanics
Travelling posture/striking mechanics
Top-end speed
Stationary posture mechanic drills - Supine posterior pelvic tilt
Standing slow single leg cycle
Strike and recover
Traveling Posture Drills - Alternating snap-down and hold
Single leg snap-down/dead leg
Heel kick snap-down
Top End Speed drills - 1-4 reps
Flying 10s (beginners)
Flying 20s (moderate experience)
Flying 30s (experienced sprinters)
"Float" - Describes how athlete should feel once attaining top end speed
"Stay in the tunnel" - cues the athlete to stay low and explosive
Avoid rising up vertically
"Load the system" - cues athletes to properly position the toes, ankles, knees and hips
"stay long" - cue helps athlete avoid, short choppy feet
Lateral shuffle & change of direction progression - Shuffle acceleration
Shuffle change of direction: Creating stiffness
Shuffle change of direction: Reacceleration
Reactive shuffle
Shuffle acceleration drills - Lateral shuffle with one step push off
Lateral shuffle with two steps
Lateral shuffle with run off
Shuffle change of direction: creating stiffness drills - Fake throw step out
