CSAC EXAM STUDY GUIDE LATEST UPDATED
Warm-up progression - ANSWER Rolling, activation, dynamic mobility &
flexibility
Total time foam rolling - ANSWER 6-10 mins
ischemic release - ANSWER foam rolling technique finding tender spot and
holding pressure until pain decreases
"tack and floss" or "windshield wiper" - ANSWER foam rolling technique
finding tender spot and altering pressure until pain decreases
activation - ANSWER "wake up: the neuromuscular systems, facilitate
dynamic stability; not intended to activate muscular growth
Ex of activation warm-ups - ANSWER flute bridges w band at knee; supine hip
flexor press outs; front walks, back walks, side walks
Dynamic mobility & flexibility - ANSWER intended to increase kinesthetic
awareness after muscle activated; incorporate strength, stability, and ability to
work while in movement
Dynamic mobility & flexibility ex - ANSWER 3D balance leg reaches
Hip flexor walk
Forward walking crossover lunge
Wall leg swings
Dynamic Running training progression basics - ANSWER Posture and
movements
Assisted acceleration
, Power start acceleration
Resisted power acceleration
Parallel reactive stance acceleration
Dynamic Running posture and movement drills - ANSWER Wall lean
pistoning
Wall lean reverse pistoning
Static arm acceleration
Helps athlete feel "light on their feet" during acceleration - ANSWER assisted
acceleration: Assisted slant board starts
Rolling starts
Falling starts
Power Start Acceleration Drills - ANSWER Crouch start
Half-kneeling start
Prone start
Common power start acceleration problems - ANSWER athlete "pops up" too
rapidly
Resisted power acceleration drills - ANSWER Small grade hill run
Sled run
Band-resisted ins and outs
Parallel reactive stance acceleration drills - ANSWER Forward-facing ball drop
Side-facing ball drop
Backward-facing ball drop
Top-End Speed Mechanic routine sequence - ANSWER Posture mechanics for
stationary posture
Traveling posture/striking posture mechanics
Top-end speed
Stationary Posture Mechanic drills - ANSWER Supine posterior pelvic tilt
Warm-up progression - ANSWER Rolling, activation, dynamic mobility &
flexibility
Total time foam rolling - ANSWER 6-10 mins
ischemic release - ANSWER foam rolling technique finding tender spot and
holding pressure until pain decreases
"tack and floss" or "windshield wiper" - ANSWER foam rolling technique
finding tender spot and altering pressure until pain decreases
activation - ANSWER "wake up: the neuromuscular systems, facilitate
dynamic stability; not intended to activate muscular growth
Ex of activation warm-ups - ANSWER flute bridges w band at knee; supine hip
flexor press outs; front walks, back walks, side walks
Dynamic mobility & flexibility - ANSWER intended to increase kinesthetic
awareness after muscle activated; incorporate strength, stability, and ability to
work while in movement
Dynamic mobility & flexibility ex - ANSWER 3D balance leg reaches
Hip flexor walk
Forward walking crossover lunge
Wall leg swings
Dynamic Running training progression basics - ANSWER Posture and
movements
Assisted acceleration
, Power start acceleration
Resisted power acceleration
Parallel reactive stance acceleration
Dynamic Running posture and movement drills - ANSWER Wall lean
pistoning
Wall lean reverse pistoning
Static arm acceleration
Helps athlete feel "light on their feet" during acceleration - ANSWER assisted
acceleration: Assisted slant board starts
Rolling starts
Falling starts
Power Start Acceleration Drills - ANSWER Crouch start
Half-kneeling start
Prone start
Common power start acceleration problems - ANSWER athlete "pops up" too
rapidly
Resisted power acceleration drills - ANSWER Small grade hill run
Sled run
Band-resisted ins and outs
Parallel reactive stance acceleration drills - ANSWER Forward-facing ball drop
Side-facing ball drop
Backward-facing ball drop
Top-End Speed Mechanic routine sequence - ANSWER Posture mechanics for
stationary posture
Traveling posture/striking posture mechanics
Top-end speed
Stationary Posture Mechanic drills - ANSWER Supine posterior pelvic tilt
