Acceleration, EXOS Training Systems
Intro, Absolute Speed, Movement Prep,
EXOS Sports Performance Specialist,
Pillar Prep, Multidirectional Speed, Key
Sports Performance Factors, EXOS
Sports Performance Specialist
Scalar vs Vector - ANSScalar: A quantity that has magnitude but no direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - ANSThe time between block
clearance and the first three steps where they gain velocity
What are the 2 technical goals of acceleration? - ANS1. 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? - ANS1. 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? - ANS0-10: 6
10-20: 4
20-30: 4
30-40: 3
,Acceleration vs Absolute speed zones - ANS
What are the three critical positions of acceleration? - ANS1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSBody 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? - ANSSwing 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 - ANSPosture: "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? - ANS
Programming intensity for acceleration - ANSYou want either high or low intensity (charlie
francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANS
4 pillars of EXOS System - ANSMindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Eval - ANSInterview: 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
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSPillar Prep: based on movement
screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - ANSSoft Tissue
Mobility
Stability
Movement Prep - ANSActivation
Dynamic Stretch
Movement Integration
Neural Activation
Plyometrics Components - ANSMovement
Direction
Initiation
Movement Skills Components - ANSLinear
, Multi-directional
Med Ball Components - ANSLinear
Rotational
Strength & Power Components - ANSStrength & Power skills/ exercises
ESD Components - ANSEquipment
Field Based
Regeneration Components - ANSFueling
Massage & Stretch
Alternative
Technical goals for absolute speed - ANS1. Synchronize front and backside leg
action with arm action in an effort to maximize the peak hip flexion achieved in the front leg.
2. Contact the ground as close to the center of mass as possible in an effort to minimize
breaking forces and maximize vertical force.
Take off positioning - ANSWe don't want more than 80 degrees of flexion because they will start
to pull with the front leg, predisposing them to hamstring injury
Also don't want more than 10 degrees of hip extension or 150 of knee extension because then
they will extend through the low back because overextension of the anterior chain. They will
then work too hard to get the leg back in position and get the knee high
Flight transition positioning - ANSRight before front leg comes back and back leg comes forward
Two things should happen:
1. Back leg should always come up and forward
2. Front leg should go down and back
This is to avoid overstriding
Figure-4 positioning - ANSWhen they are fully weight-bearing on other foot under center of
mass
Hip extension of 20 degrees or less is ideal to maximize natural properties of lower body
spring-like properties through length-tension relationships
Intro, Absolute Speed, Movement Prep,
EXOS Sports Performance Specialist,
Pillar Prep, Multidirectional Speed, Key
Sports Performance Factors, EXOS
Sports Performance Specialist
Scalar vs Vector - ANSScalar: A quantity that has magnitude but no direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - ANSThe time between block
clearance and the first three steps where they gain velocity
What are the 2 technical goals of acceleration? - ANS1. 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? - ANS1. 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? - ANS0-10: 6
10-20: 4
20-30: 4
30-40: 3
,Acceleration vs Absolute speed zones - ANS
What are the three critical positions of acceleration? - ANS1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSBody 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? - ANSSwing 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 - ANSPosture: "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? - ANS
Programming intensity for acceleration - ANSYou want either high or low intensity (charlie
francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANS
4 pillars of EXOS System - ANSMindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Eval - ANSInterview: 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
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSPillar Prep: based on movement
screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - ANSSoft Tissue
Mobility
Stability
Movement Prep - ANSActivation
Dynamic Stretch
Movement Integration
Neural Activation
Plyometrics Components - ANSMovement
Direction
Initiation
Movement Skills Components - ANSLinear
, Multi-directional
Med Ball Components - ANSLinear
Rotational
Strength & Power Components - ANSStrength & Power skills/ exercises
ESD Components - ANSEquipment
Field Based
Regeneration Components - ANSFueling
Massage & Stretch
Alternative
Technical goals for absolute speed - ANS1. Synchronize front and backside leg
action with arm action in an effort to maximize the peak hip flexion achieved in the front leg.
2. Contact the ground as close to the center of mass as possible in an effort to minimize
breaking forces and maximize vertical force.
Take off positioning - ANSWe don't want more than 80 degrees of flexion because they will start
to pull with the front leg, predisposing them to hamstring injury
Also don't want more than 10 degrees of hip extension or 150 of knee extension because then
they will extend through the low back because overextension of the anterior chain. They will
then work too hard to get the leg back in position and get the knee high
Flight transition positioning - ANSRight before front leg comes back and back leg comes forward
Two things should happen:
1. Back leg should always come up and forward
2. Front leg should go down and back
This is to avoid overstriding
Figure-4 positioning - ANSWhen they are fully weight-bearing on other foot under center of
mass
Hip extension of 20 degrees or less is ideal to maximize natural properties of lower body
spring-like properties through length-tension relationships
