EXOS Sports Performance Specialist EXAM
QUESTIONS AND ANSWERS (UPDATED AND
VERIFIED) GRADED A+
is power a direct or indirect method for ESD - ANSWER>>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 - ANSWER>>most important movement
prep for shuffling
acceleration - ANSWER>>0-20
change in velocity / change in time - ANSWER>>acceleration
Body weight x acceleration - ANSWER>>force (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER>>> 40 yds
start critical positions - ANSWER>>1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANSWER>>< 4.5 sec
, acceleration coaching pillars - ANSWER>>Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER>>Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWER>>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 - ANSWER>>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 - ANSWER>>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
QUESTIONS AND ANSWERS (UPDATED AND
VERIFIED) GRADED A+
is power a direct or indirect method for ESD - ANSWER>>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 - ANSWER>>most important movement
prep for shuffling
acceleration - ANSWER>>0-20
change in velocity / change in time - ANSWER>>acceleration
Body weight x acceleration - ANSWER>>force (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER>>> 40 yds
start critical positions - ANSWER>>1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANSWER>>< 4.5 sec
, acceleration coaching pillars - ANSWER>>Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER>>Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWER>>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 - ANSWER>>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 - ANSWER>>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
