EXOS PERFORMANCE SPECIALIST
COMPREHENSIVE EXAM 2026 FULL
QUESTIONS AND ANSWERS GRADED A+
● 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
● speed intensity recovery and adaptations . Answer: 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 . Answer: vertical unloading
COMPREHENSIVE EXAM 2026 FULL
QUESTIONS AND ANSWERS GRADED A+
● 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
● speed intensity recovery and adaptations . Answer: 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 . Answer: vertical unloading
