6/18/25, 11:52 AM CSAC Study Cards
CSAC STUDY CARDS Questions and Answers Latest
Update 2025-2026 \COMPLETE EXAM \VERIFIED ANSWERS
Stationary posture mechanics
Top-End Speed
Travelling
Mechanic typical
posture/striking
progression
mechanics Top-end
speed
Supine posterior pelvic tilt
Stationary posture mechanic Standing slow single
drills leg cycle Strike and
recover
Alternating snap-down
Traveling Posture Drills and hold Single leg
snap-down/dead leg
Heel kick snap-
down
1-4 reps
Flying 10s (beginners)
Top End Speed drills
Flying 20s (moderate
experience) Flying 30s
(experienced
sprinters)
"Float" Describes how athlete should feel once attaining top end speed
cues the athlete to stay low
"Stay in the tunnel"
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
Shuffle acceleration
Lateral shuffle & change of Shuffle change of direction:
direction progression Creating stiffness Shuffle
1/7
, 6/18/25, 11:53 AM CSAC Study Cards Flashcards | Quizlet
change of direction:
Reacceleration Reactive
shuffle
Lateral shuffle with one
Shuffle acceleration drills step push off Lateral
shuffle with two steps
Lateral shuffle with run off
Fake throw step out
Shuffle change of
Fake throw one
direction: creating
step shuffle Fake
stiffness drills
throw two step
shuffle
Low box band
Reaccelerating and reactive shuffle Power
shuffle drills
shuffle
5/5/5 shuffle
Crossover acceleration "king of all athletic movements"
crossover acceleration
crossover acceleration crossover COD:
progression creating stiffness
reactive crossover
Simple drills intended to teach push-off action
& lead leg mechanics Examples
crossover acceleration Crossover directional step
Crossover directional step (two
steps) Crossover run-off
Warm-up progression Rolling, activation, dynamic mobility & flexibility
Total time spent foam rolling 6-10 mins
foam rolling technique locating tender spot &
ischemic release
maintaining pressure until pain decreases
foam rolling technique locating tender spot and altering
"tack and floss" or "windshield
wiper" pressure until pain decreases
"wake up: the neuromuscular systems, improve dynamic
activation
stability; not intended to trigger muscular growth
flute bridges w band at knee; supine hip flexor press
Ex of activation warm-ups
outs; front walks, back walks, side walks
2/7
CSAC STUDY CARDS Questions and Answers Latest
Update 2025-2026 \COMPLETE EXAM \VERIFIED ANSWERS
Stationary posture mechanics
Top-End Speed
Travelling
Mechanic typical
posture/striking
progression
mechanics Top-end
speed
Supine posterior pelvic tilt
Stationary posture mechanic Standing slow single
drills leg cycle Strike and
recover
Alternating snap-down
Traveling Posture Drills and hold Single leg
snap-down/dead leg
Heel kick snap-
down
1-4 reps
Flying 10s (beginners)
Top End Speed drills
Flying 20s (moderate
experience) Flying 30s
(experienced
sprinters)
"Float" Describes how athlete should feel once attaining top end speed
cues the athlete to stay low
"Stay in the tunnel"
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
Shuffle acceleration
Lateral shuffle & change of Shuffle change of direction:
direction progression Creating stiffness Shuffle
1/7
, 6/18/25, 11:53 AM CSAC Study Cards Flashcards | Quizlet
change of direction:
Reacceleration Reactive
shuffle
Lateral shuffle with one
Shuffle acceleration drills step push off Lateral
shuffle with two steps
Lateral shuffle with run off
Fake throw step out
Shuffle change of
Fake throw one
direction: creating
step shuffle Fake
stiffness drills
throw two step
shuffle
Low box band
Reaccelerating and reactive shuffle Power
shuffle drills
shuffle
5/5/5 shuffle
Crossover acceleration "king of all athletic movements"
crossover acceleration
crossover acceleration crossover COD:
progression creating stiffness
reactive crossover
Simple drills intended to teach push-off action
& lead leg mechanics Examples
crossover acceleration Crossover directional step
Crossover directional step (two
steps) Crossover run-off
Warm-up progression Rolling, activation, dynamic mobility & flexibility
Total time spent foam rolling 6-10 mins
foam rolling technique locating tender spot &
ischemic release
maintaining pressure until pain decreases
foam rolling technique locating tender spot and altering
"tack and floss" or "windshield
wiper" pressure until pain decreases
"wake up: the neuromuscular systems, improve dynamic
activation
stability; not intended to trigger muscular growth
flute bridges w band at knee; supine hip flexor press
Ex of activation warm-ups
outs; front walks, back walks, side walks
2/7
