EXOS PERFORMANCE SPECIALIST
COMPREHENSIVE STUDY GUIDE TESTED
QUESTIONS AND VERIFIED ANSWERS
●● Where is the most important part of acceleration to develop?
Answer: The time between block clearance and the first three steps
where they gain velocity
●● What are the 2 technical goals of acceleration?
Answer: 1. Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
●● What are the 2 force-velocity goals of acceleration?
Answer: 1. Generate as much horizontal force as possible in the
least amount of time while maximizing technique
,2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
●● How many contacts in 10 yard segments?
Answer: 0-10: 6
10-20: 4
20-30: 4
30-40: 3
●● Acceleration vs Absolute speed zones
Answer:
●● What are the three critical positions of acceleration?
Answer: 1. Start
2. Ankle cross
3. Toe off -> Contact
●● What do you want for optimal ankle cross?
Answer: Body and shin to be parallel because the vector of force drives
the magnitude.
,Low leg sweep/swing in first initial movement
●● What do you want for optimal toe off to contact?
Answer: Swing foot has angle of less than 90 degrees to prevent
extending it too far, which would increase hamstring tension and risk for
injury (causes "pulling" instead of pushing).
Back leg isn't completely locked out so there is still some tension in the
system.
Focus on driving knee straight forward as if to smash a plane of glass
and it should be a distance of about a yard from the BACK FOOT.
●● Cues for posture, frontside, and backside mechanics
Answer: Posture: "Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
●● Plyometric programming considerations for acceleration?
Answer:
, ●● Programming intensity for acceleration
Answer: You want either high or low intensity (charlie francis). Medium
intensity is too moderate.
●● Specificity/Intensity graph for acceleration exercise selection
Answer:
●● 4 pillars of EXOS System
Answer: Mindset, Nutrition, Movement, Recovery
●● What are the 6 parts of an EXOS Eval
Answer: Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
COMPREHENSIVE STUDY GUIDE TESTED
QUESTIONS AND VERIFIED ANSWERS
●● Where is the most important part of acceleration to develop?
Answer: The time between block clearance and the first three steps
where they gain velocity
●● What are the 2 technical goals of acceleration?
Answer: 1. Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
●● What are the 2 force-velocity goals of acceleration?
Answer: 1. Generate as much horizontal force as possible in the
least amount of time while maximizing technique
,2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
●● How many contacts in 10 yard segments?
Answer: 0-10: 6
10-20: 4
20-30: 4
30-40: 3
●● Acceleration vs Absolute speed zones
Answer:
●● What are the three critical positions of acceleration?
Answer: 1. Start
2. Ankle cross
3. Toe off -> Contact
●● What do you want for optimal ankle cross?
Answer: Body and shin to be parallel because the vector of force drives
the magnitude.
,Low leg sweep/swing in first initial movement
●● What do you want for optimal toe off to contact?
Answer: Swing foot has angle of less than 90 degrees to prevent
extending it too far, which would increase hamstring tension and risk for
injury (causes "pulling" instead of pushing).
Back leg isn't completely locked out so there is still some tension in the
system.
Focus on driving knee straight forward as if to smash a plane of glass
and it should be a distance of about a yard from the BACK FOOT.
●● Cues for posture, frontside, and backside mechanics
Answer: Posture: "Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
●● Plyometric programming considerations for acceleration?
Answer:
, ●● Programming intensity for acceleration
Answer: You want either high or low intensity (charlie francis). Medium
intensity is too moderate.
●● Specificity/Intensity graph for acceleration exercise selection
Answer:
●● 4 pillars of EXOS System
Answer: Mindset, Nutrition, Movement, Recovery
●● What are the 6 parts of an EXOS Eval
Answer: Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
