EXOS PERFORMANCE SPECIALIST
CERTIFICATION EVALUATION FULL
QUESTIONS AND SOLUTIONS VERIFIED
PREPARATION MATERIAL
●● 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
CERTIFICATION EVALUATION FULL
QUESTIONS AND SOLUTIONS VERIFIED
PREPARATION MATERIAL
●● 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
