EXTRON CONTROL SPECIALIST EXAM
CLOSING SCRIPT UPDATED QUESTIONS
AND ANSWERS VIEW AHEAD PREP
MATERIAL SOLVED
⩥ 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
CLOSING SCRIPT UPDATED QUESTIONS
AND ANSWERS VIEW AHEAD PREP
MATERIAL SOLVED
⩥ 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
