NESTA Certified Speed, Agility & Quickness Specialist

How is 'speed' best defined in the SAQ framework?

• AThe ability to change direction quickly under control
• BThe reaction time to an unexpected stimulus
• CThe ability to move the body in one intended direction as fast as possible
• DThe ability to maintain posture during movement

Which definition best describes 'agility' in a SAQ context?

• AMaximal straight-line running velocity
• BThe ability to decelerate, change direction, and re-accelerate efficiently
• CThe total work performed in a training session
• DThe ability to hold an isometric position

In the SAQ model, 'quickness' primarily refers to which quality?

• AEndurance over long durations
• BThe maximum load an athlete can lift
• CFlexibility of the hip and ankle joints
• DThe ability to react and produce a rapid first movement to a stimulus

During the acceleration phase of a sprint, the athlete's body position should generally be:

• AFully upright with a tall torso
• BLeaning forward with a positive shin angle and forward body lean
• CLeaning backward to lengthen the stride
• DBent sideways toward the lead leg

The stretch-shortening cycle (SSC) improves power output primarily by:

• AIncreasing the resting length of the muscle permanently
• BStoring elastic energy during the eccentric phase and releasing it during the concentric…
• CEliminating the need for the nervous system
• DReducing the muscle's ability to produce force

Why is deceleration training emphasized for athletes performing change-of-direction tasks?

• AIt has no real relevance to injury or performance
• BIt only matters for endurance athletes
• CEffective braking allows faster, safer redirection and reduces non-contact injury risk
• DIt replaces the need for any strength training

A 'pre-planned' or closed-skill agility drill is best characterized by:

• AThe athlete responding to an unpredictable external cue
• BA predetermined movement pattern the athlete knows in advance
• CThe complete absence of any direction change
• DA drill that can only be performed indoors

Reactive (open-skill) agility drills are generally introduced AFTER pre-planned drills because:

• AThey are easier and require less coordination
• BReactive drills never transfer to real sport
• CThe athlete should master movement mechanics before adding decision-making demands
• DPre-planned drills are unsafe to perform first

Which energy system is the dominant fuel source for a maximal 5-second sprint or agility burst?

• AOxidative (aerobic) system
• BLong-term lactate shuttle
• CFat oxidation pathway
• DPhosphagen (ATP-PC) system

To train the phosphagen system for speed with high-quality efforts, the work-to-rest ratio should be approximately:

• A1:1
• B5:1 (very short rest)
• C1:5 to 1:20 (long rest relative to work)
• DContinuous with no rest

Specificity of training (the SAID principle) means that adaptations are:

• ARandom and unrelated to the training stimulus
• BSpecific to the imposed demands of the exercise performed
• CIdentical regardless of how an athlete trains
• DOnly achievable through maximal aerobic work

A dynamic warm-up before SAQ training is preferred over prolonged static stretching mainly because:

• AStatic stretching guarantees faster sprint times
• BStatic stretching is dangerous and should never be used
• CDynamic movements raise tissue temperature and prepare the nervous system without tempora…
• DWarm-ups have no measurable effect on performance

When teaching ladder footwork drills, the primary training emphasis is:

• AMaximal sprinting speed over long distances
• BMaximal strength of the hip extensors
• CAerobic endurance
• DFoot quickness, coordination, and rhythm with clean, controlled foot placement

Which of the following is a NON-equipment agility drill?

• APro-agility shuttle marked only by lines on the floor with bodyweight cuts
• BAgility ladder in-and-out drill
• CMini-hurdle bounding
• DReaction-ball wall drill

During maximum-velocity sprinting (top speed), proper running posture is best described as:

• AA tall, upright posture with the torso erect and hips tall
• BA pronounced forward lean from the waist
• CA backward lean of the trunk
• DHunched shoulders rounding forward

Proper arm action during sprinting should be:

• ACrossing the arms across the midline of the body
• BDriving the arms forward and back from the shoulders with roughly 90-degree elbow flexion
• CHeld rigidly straight at the sides
• DSwinging primarily side to side

Plyometric and reactive drills should be progressed by first ensuring the athlete:

• ADemonstrates sound landing mechanics and adequate strength before adding intensity
• BCan perform high-volume jumps before learning to land
• CHas maximal sprint speed already developed
• DHas no prior movement experience at all

A functional movement assessment is performed in the SAQ process mainly to:

• AIdentify movement limitations, asymmetries, and dysfunction that should guide program des…
• BSet a one-rep-max for the squat
• CMeasure body-fat percentage
• DDetermine VO2max precisely

Which surface and footwear consideration BEST reduces injury risk during outdoor reactive agility work?

• AAppropriate traction footwear on an even, dry surface free of hazards
• BWorn, smooth-soled shoes on wet grass
• CBare feet on uneven gravel
• DAny surface, since footing does not affect cutting safety

Periodization in a SAQ program refers to:

• APerforming the exact same workout every session year-round
• BSystematically varying training variables over time to peak performance and manage fatigue
• CTraining only when the athlete feels motivated
• DEliminating rest entirely to maximize gains

When programming SAQ work for youth athletes, the coach should primarily:

• AUse adult maximal loads and volumes immediately
• BAvoid all speed and agility work until adulthood
• CEmphasize fun, fundamental movement skills, and proper technique with age-appropriate pro…
• DPrioritize maximal strength over coordination

Indoor SAQ training (for example, in a gym or court) compared with outdoor training typically requires the coach to consider:

• ANothing different; the environments are identical
• BLimited space, flooring traction, ceiling height, and confined drill distances
• COnly the weather forecast
• DThat indoor work is always unsafe

For a tennis player, the MOST sport-specific agility drill emphasizes:

• AShort multidirectional shuffles, split-steps, and rapid first-step reactions to a stimulus
• BLong, straight-line distance running
• CMaximal one-rep-max deadlifts
• DContinuous slow jogging

An advantage of one-on-one SAQ training compared with group training is:

• AHighly individualized programming, cues, and immediate technique correction
• BLower cost per athlete for the coach's business
• CGreater opportunity for competitive peer motivation
• DMore efficient use of a single coach's time

The kinetic chain concept is important in SAQ because it explains that:

• AMovement is produced by linked, coordinated segments where force is transferred through t…
• BEach joint works in complete isolation during sprinting
• COnly the legs matter in athletic movement
• DThe nervous system plays no role in coordination

Ground reaction force (GRF) is best described as:

• AThe force the muscles produce internally only
• BThe force the ground exerts back on the body equal and opposite to the force the body app…
• CA force that only acts during the flight phase
• DA purely vertical force with no horizontal component

Sprint velocity is the product of which two variables?

• AStrength and flexibility
• BBody mass and height
• CReaction time and grip strength
• DStride length and stride frequency

A coach notices an athlete 'overstriding' during sprints (foot landing well ahead of the center of mass). This typically:

• AIncreases propulsion and speeds the athlete up
• BHas no effect on performance
• CCreates a braking force at ground contact that slows the athlete
• DOnly matters in distance running

In a cone drill that requires a sharp 90-degree cut, the athlete should:

• AKeep a tall, upright posture and take a wide, slow step
• BCross the feet to save a step
• CDecelerate gradually over many steps before the cut
• DLower the center of mass, plant the outside foot, and drive off it to redirect

A reaction-ball or partner-mirror drill primarily develops:

• AMaximal aerobic capacity
• BReactive quickness and perceptual decision-making
• COne-rep-max strength
• DStatic flexibility

For combat-sport (martial arts) athletes, sport-specific SAQ work should emphasize:

• AExplosive multidirectional footwork, level changes, and reactive evasion or attack moveme…
• BLong steady-state running only
• CHeavy maximal powerlifting exclusively
• DStatic holds for several minutes

The MOST appropriate point in a session to perform high-quality maximal speed and agility drills is:

• AAt the very end, after conditioning and fatigue
• BAfter a heavy endurance run
• COnly when the athlete is already exhausted
• DEarly in the session, after the warm-up and before fatiguing conditioning work

A 'positive shin angle' during acceleration refers to:

• AThe shin pointing straight up vertically
• BThe shin angled backward away from travel
• CThe knee fully locked out
• DThe shin angled forward in the direction of travel at ground contact

Progressive overload in a SAQ program is best applied by:

• AKeeping every variable identical week to week
• BMaximizing fatigue every single session
• CRemoving rest days entirely
• DGradually increasing demands such as drill complexity, speed, volume, or reactive element…

Which assessment best estimates an athlete's change-of-direction ability?

• AA 1-rep-max bench press
• BA seated sit-and-reach
• CThe pro-agility (5-10-5) shuttle test
• DA resting heart-rate measurement

During deceleration, the lower-body muscles primarily contract in which manner?

• AEccentrically (lengthening under tension) to absorb force
• BConcentrically (shortening) to brake
• CIsometrically with no length change throughout
• DThey do not contract at all

When working with a deconditioned adult new to SAQ training, the coach should:

• ABegin with maximal-intensity reactive sprints immediately
• BSkip the warm-up to save time
• CStart with low-complexity movement-skill drills and progress intensity and volume gradual…
• DUse the same program as an elite athlete

The 'amortization phase' in plyometric and SSC movements refers to:

• AThe brief transition time between the eccentric and concentric phases
• BThe eccentric loading phase only
• CThe concentric push-off only
• DThe complete rest between sets

For a basketball player, a highly transferable SAQ drill would be:

• AA 5-kilometer steady run
• BA defensive-slide and closeout drill with a reactive change of direction
• CA maximal isometric plank hold
• DA slow walking lunge series

A key safety reason to avoid excessive plyometric volume in a single session is:

• AHigh eccentric loading can accumulate and increase overuse-injury and soft-tissue risk
• BIt causes immediate weight gain
• CPlyometrics never cause fatigue
• DIt only affects flexibility

In group SAQ training, an effective strategy to maintain quality and safety is to:

• AUse stations, waves, or ability groupings so athletes get adequate rest and appropriate p…
• BRun all athletes through identical maximal loads regardless of ability
• CEliminate rest so the session is shorter
• DIgnore individual technique to keep the group moving

Which is the BEST example of training movement specificity for a soccer winger?

• ABench pressing to fatigue
• BLong slow distance cycling
• CSeated machine leg curls only
• DRepeated explosive sprints with reactive cuts mimicking beating a defender down the flank

During a movement assessment, the coach observes the athlete's knees collapsing inward (valgus) during a landing. The appropriate response is to:

• AIgnore it and proceed to maximal jumping
• BImmediately load heavy plyometrics to 'force' correction
• CConclude the athlete cannot train at all
• DAddress the dysfunction with cueing and strengthening before progressing to high-intensit…

The split-step (or ready hop) used in many court sports primarily helps the athlete:

• APre-load the legs via the stretch-shortening cycle so they can react and move explosively…
• BConserve energy by standing still
• CIncrease maximal straight-line speed only
• DReduce the need for any footwork

Why should rest intervals be longer when the training goal is maximal speed rather than conditioning?

• ALonger rest makes the workout easier and less effective
• BSpeed work does not actually require rest
• CNear-complete recovery preserves the ATP-PC system and movement quality so each sprint is…
• DShorter rest always produces faster athletes

A flying-sprint drill (gradual build-up into a maximal zone) is primarily used to train:

• AAcceleration from a dead stop
• BAerobic endurance
• CMaximum-velocity mechanics and top-end speed
• DDeceleration only

Which warm-up sequence best prepares an athlete for a reactive agility session?

• ASit and rest, then sprint maximally
• BGeneral raise, mobility, dynamic movement prep, then progressively faster movement-specif…
• CHold long static stretches for 10 minutes, then begin
• DBegin maximal cutting immediately with no preparation

Training 'density' in program design refers to:

• AThe amount of work performed relative to the rest taken in a given time
• BThe body-fat percentage of the athlete
• CThe number of coaches per athlete
• DThe hardness of the training surface