EXOS SPORTS PERFORMANCE SPECIALIST EXAM
NEWEST 2025 COMPLETE QUESTIONS AND CORRECT
VERIFIED ANSWERS| WELL GRADED A+|| LATEST
UPDATE
is power a direct or indirect method for ESD - CORRECT ANSWERS-both!
Direct=meter on a bike
Indirect = time to complete task
Creates a goal for next week -
Circuits - # of rounds completed
The drill is the coach- athlete decides - ownership
Goals
Short term E system: 10 secs get 50 ft
lateral bound double contact quick stick - CORRECT ANSWERS-most important
movement prep for shuffling
acceleration - CORRECT ANSWERS-0-20
change in velocity / change in time - CORRECT ANSWERS-acceleration
Body weight x acceleration - CORRECT ANSWERS-force (how much F is needed if an
athlete needs to go x speed)
speed endurance - CORRECT ANSWERS-> 40 yds
start critical positions - CORRECT ANSWERS-1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - CORRECT ANSWERS-< 4.5 sec
acceleration coaching pillars - CORRECT ANSWERS-Posture
Legs
Arms
acceleration pillar prep (5-10 min) - CORRECT ANSWERS-Shoulder flexion and
extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
, linear acceleration plyo prep - CORRECT ANSWERS-Linear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - CORRECT ANSWERS-Technical (10-15 min) - fatigue is
the enemy of learning
Motor learning
New drills
High recovery
Skill application (10-20 min)
High intensity
Full skill execution
High recovery
acceleration speed strength FITT - CORRECT ANSWERS-Frequency: 1-2x/week 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
speed intensity recovery and adaptations - CORRECT ANSWERS-high >95% full effort
= 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
harness speed work - CORRECT ANSWERS-vertical unloading
sled speed work - CORRECT ANSWERS-overload approach 50-30% BW (more is less
speed)
acceleration prep drills - CORRECT ANSWERS-Pillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same
time → this requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
free sprint training for acceleration - CORRECT ANSWERS-11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
NEWEST 2025 COMPLETE QUESTIONS AND CORRECT
VERIFIED ANSWERS| WELL GRADED A+|| LATEST
UPDATE
is power a direct or indirect method for ESD - CORRECT ANSWERS-both!
Direct=meter on a bike
Indirect = time to complete task
Creates a goal for next week -
Circuits - # of rounds completed
The drill is the coach- athlete decides - ownership
Goals
Short term E system: 10 secs get 50 ft
lateral bound double contact quick stick - CORRECT ANSWERS-most important
movement prep for shuffling
acceleration - CORRECT ANSWERS-0-20
change in velocity / change in time - CORRECT ANSWERS-acceleration
Body weight x acceleration - CORRECT ANSWERS-force (how much F is needed if an
athlete needs to go x speed)
speed endurance - CORRECT ANSWERS-> 40 yds
start critical positions - CORRECT ANSWERS-1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - CORRECT ANSWERS-< 4.5 sec
acceleration coaching pillars - CORRECT ANSWERS-Posture
Legs
Arms
acceleration pillar prep (5-10 min) - CORRECT ANSWERS-Shoulder flexion and
extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
, linear acceleration plyo prep - CORRECT ANSWERS-Linear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - CORRECT ANSWERS-Technical (10-15 min) - fatigue is
the enemy of learning
Motor learning
New drills
High recovery
Skill application (10-20 min)
High intensity
Full skill execution
High recovery
acceleration speed strength FITT - CORRECT ANSWERS-Frequency: 1-2x/week 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
speed intensity recovery and adaptations - CORRECT ANSWERS-high >95% full effort
= 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
harness speed work - CORRECT ANSWERS-vertical unloading
sled speed work - CORRECT ANSWERS-overload approach 50-30% BW (more is less
speed)
acceleration prep drills - CORRECT ANSWERS-Pillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same
time → this requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
free sprint training for acceleration - CORRECT ANSWERS-11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
