EXOS Sports Performance Specialist
is power a direct or indirect method for ESD - ANSboth!
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 - ANSmost important movement prep for shuffling
acceleration - ANS0-20
change in velocity / change in time - ANSacceleration
Body weight x acceleration - ANSforce (how much F is needed if an athlete needs to go x
speed)
speed endurance - ANS> 40 yds
start critical positions - ANS1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANS< 4.5 sec
acceleration coaching pillars - ANSPosture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSShoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSLinear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - ANSTechnical (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 - ANSFrequency: 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 - ANShigh >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 - ANSvertical unloading
sled speed work - ANSoverload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSPillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same time → this
requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
free sprint training for acceleration - ANS11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSscissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high speeds -
ANScreates rotary stability at high speeds
is power a direct or indirect method for ESD - ANSboth!
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 - ANSmost important movement prep for shuffling
acceleration - ANS0-20
change in velocity / change in time - ANSacceleration
Body weight x acceleration - ANSforce (how much F is needed if an athlete needs to go x
speed)
speed endurance - ANS> 40 yds
start critical positions - ANS1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANS< 4.5 sec
acceleration coaching pillars - ANSPosture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSShoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSLinear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - ANSTechnical (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 - ANSFrequency: 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 - ANShigh >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 - ANSvertical unloading
sled speed work - ANSoverload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSPillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same time → this
requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
free sprint training for acceleration - ANS11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSscissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high speeds -
ANScreates rotary stability at high speeds
