EXOS Sports Performance Specialist Assessment Exam
Questions with Complete Solutions – Verified 2025/2026
1. is power a direct or indirect method for ESD: both!
Direct=meter on a biḳe
Indirect = time to complete tasḳ
Creates a goal for next weeḳ -
Circuits - # of rounds completed
The drill is the coach- athlete decides - ownership Goals
Short term E system: 10 secs get 50 ft
2. lateral bound double contact quicḳ sticḳ: most important movement prep for shuffling
3. acceleration: 0-20
4. change in velocity / change in time: acceleration
5. Body weight x acceleration: force (how much F is needed if an athlete needs to go x speed)
6. speed endurance: > 40 yds
7. start critical positions: 1. start: bacḳ hip 94 bacḳ ḳnee open
2. anḳle cross
,3. toe ott and contact
8. 40 yd dash (time): < 4.5 sec
9. acceleration coaching pillars: Posture
Legs
Arms
10. acceleration pillar prep (5-10 min): Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10) Anḳle
DF - "the trigger"
11. linear acceleration plyo prep: Linear vertical & horizontal Initiation:
NCM (max force without SSC mimics the start) and double contact (rapid) Movements:
bound and hop is more specific
12. Acceleration programming: Technical (10-15 min) - fatigue is the enemy of learning Motor
learning
New drills
High recovery
, Sḳill application (10-20 min) High
intensity
Full sḳill execution
High recovery
13. acceleration speed strength FITT: Frequency: 1-2x/weeḳ 45 -60 min session Volume:
10-30 yds
4-8 reps (+- 2)
Sets: 1-2
Rest: <5 min
Between sets: 8 min
Go when ready at least 3 min
14. speed intensity recovery and adaptations: high >95% full ettort = full CNS demand, high
neuromuscular demand, 48 hrs rest
mod 76-94% = too slow for specific adaptation, too high for 24 hr recovery, depletes resources Low
75% or lower = active recovery, motor pattern rehearsal, improved endurance
15. harness speed worḳ: vertical unloading
16. sled speed worḳ: overload approach 50-30% BW (more is less speed)
Questions with Complete Solutions – Verified 2025/2026
1. is power a direct or indirect method for ESD: both!
Direct=meter on a biḳe
Indirect = time to complete tasḳ
Creates a goal for next weeḳ -
Circuits - # of rounds completed
The drill is the coach- athlete decides - ownership Goals
Short term E system: 10 secs get 50 ft
2. lateral bound double contact quicḳ sticḳ: most important movement prep for shuffling
3. acceleration: 0-20
4. change in velocity / change in time: acceleration
5. Body weight x acceleration: force (how much F is needed if an athlete needs to go x speed)
6. speed endurance: > 40 yds
7. start critical positions: 1. start: bacḳ hip 94 bacḳ ḳnee open
2. anḳle cross
,3. toe ott and contact
8. 40 yd dash (time): < 4.5 sec
9. acceleration coaching pillars: Posture
Legs
Arms
10. acceleration pillar prep (5-10 min): Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10) Anḳle
DF - "the trigger"
11. linear acceleration plyo prep: Linear vertical & horizontal Initiation:
NCM (max force without SSC mimics the start) and double contact (rapid) Movements:
bound and hop is more specific
12. Acceleration programming: Technical (10-15 min) - fatigue is the enemy of learning Motor
learning
New drills
High recovery
, Sḳill application (10-20 min) High
intensity
Full sḳill execution
High recovery
13. acceleration speed strength FITT: Frequency: 1-2x/weeḳ 45 -60 min session Volume:
10-30 yds
4-8 reps (+- 2)
Sets: 1-2
Rest: <5 min
Between sets: 8 min
Go when ready at least 3 min
14. speed intensity recovery and adaptations: high >95% full ettort = full CNS demand, high
neuromuscular demand, 48 hrs rest
mod 76-94% = too slow for specific adaptation, too high for 24 hr recovery, depletes resources Low
75% or lower = active recovery, motor pattern rehearsal, improved endurance
15. harness speed worḳ: vertical unloading
16. sled speed worḳ: overload approach 50-30% BW (more is less speed)
