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EXOS XPS (Latest 2024/ 2025 Update) Exam Questions & Verified Answers| 100% Correct| Grade A

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EXOS XPS (Latest 2024/ 2025 Update) Exam Questions & Verified Answers| 100% Correct| Grade A Q: free sprint training for acceleration Answer: 11-12 steps (10-20 yds) Cue: PUSH PUSH PUSH Performance keys: stay low, slow and steady rise Q: kinematics of absolute speed Answer: scissoring action Q: Front arm is short lever arm, back arm long lever arm= creates rotary stability at high speeds Answer: creates rotary stability at high speeds Q: absolute speed Back knee Answer: - open but not locked because that would over lengthen the anterior chain, Q: absolute speed front knee Answer: only 80 degrees Smaller lever arm helps reposition knee faster, and avoid HS tear (due to pulling ground towards them) Q: absolute speed critical position which conserves momentum Answer: figure 4 load acceptance and WB (Errors: body shifted fwd, or leg shifted back Endurance adaptation - can have deeper joint angles because on the ground longer Low leg - act like a stiff spring - IT band serves to absorb force coordinated with glute and quad - treat it almost like a pole vault Short lever arm to get leg back fwd as fast as can.) Q: this is the change need for BW displacement (abs speed) Answer: 1/ms vertical displacement (magic in the vertical) Q: need double the BW to displace. This is a tremendous force in 0.1 sec! Answer: This is the reason the critical positions matter - length-tension mechanical advantage Q: goal minimize the breaking force Answer: keep foot under COM Q: absolute speed drills Answer: Step over skills: tall, imagine a button under feet to hit Ankle - imagine in water and stepping over Shin - Knee Q: absolute speed prep Answer: Straight leg series - targets HS and glutes to work at same speeds of competition Pillar skip linear Pillar shuffle linear Linear bound - high speed 60-70% max Be a prius not a Tesla - skip shuffle bound Common errors: falling off the horse - leaning fwd or back Q: ankle series for absolute speed Answer: Ankle series: react to the ground - the whip from the hip Sprinting requires holding 2.2x BW - so this drill is key Skips (DF) Bound - increases the force, minimize ground time, max flight time. Like a SL plyo Common errors: avoid straight leg skip/bound. Feet stay under the shadow of the body. Don't kick the front/back door. Similar to POGO stick

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Uploaded on: October 16, 2024
Number of pages: 24
Written in: 2024/2025
Type: Exam (elaborations)
Contains: Questions & answers

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exos xps
exos
xps
exos xps exam questions verified answers 100 c
ankle series for absolute speed
free sprint training for acceleration
exos xps latest update exam questions

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EXOSlXPSlExamlQuestionsl&lVerifiedl
Answers|l100%lCorrect|lGradelA

Q:lfreelsprintltraininglforlacceleration

Answer:
11-12lstepsl(10-20lyds)
Cue:lPUSHlPUSHlPUSH
Performancelkeys:lstayllow,lslowlandlsteadylrise

Q:lkinematicsloflabsolutelspeed

Answer:
scissoringlaction

Q:lFrontlarmlislshortlleverlarm,lbacklarmllonglleverlarm=lcreateslrotarylstabilitylatlhighlspee
ds

Answer:
createslrotarylstabilitylatlhighlspeeds

Q:labsolutelspeedlBacklknee

Answer:
-lopenlbutlnotllockedlbecauselthatlwouldloverllengthenlthelanteriorlchain,

,Q:labsolutelspeedlfrontlknee

Answer:
onlyl80ldegrees
Smallerlleverlarmlhelpslrepositionlkneelfaster,landlavoidlHSltearl(dueltolpullinglgroundltoward
slthem)

Q:labsolutelspeedlcriticallpositionlwhichlconserveslmomentum

Answer:
figurel4lloadlacceptancelandlWB
(Errors:lbodylshiftedlfwd,lorlleglshiftedlback
Enduranceladaptationl-lcanlhaveldeeperljointlangleslbecauselonlthelgroundllonger
Lowllegl-lactllikelalstifflspringl-
lITlbandlservesltolabsorblforcelcoordinatedlwithlglutelandlquadl-
ltreatlitlalmostllikelalpolelvault
Shortlleverlarmltolgetlleglbacklfwdlaslfastlaslcan.)

Q:lthislislthelchangelneedlforlBWldisplacementl(abslspeed)

Answer:
1/mslverticalldisplacementl(magiclinlthelvertical)

Q:lneedldoublelthelBWltoldisplace.lThislislaltremendouslforcelinl0.1lsec!

Answer:
Thislislthelreasonlthelcriticallpositionslmatterl-llength-tensionlmechanicalladvantage

Q:lgoallminimizelthelbreakinglforce

, Answer:
keeplfootlunderlCOM

Q:labsolutelspeedldrills

Answer:
Steploverlskills:ltall,limaginelalbuttonlunderlfeetltolhit
Anklel-limaginelinlwaterlandlsteppinglover
Shinl-l
Knee

Q:labsolutelspeedlprep

Answer:
Straightlleglseriesl-ltargetslHSlandlglutesltolworklatlsamelspeedsloflcompetition
Pillarlskipllinear
Pillarlshufflellinear
Linearlboundl-lhighlspeedl60-70%lmax
BelalpriuslnotlalTeslal-lskiplshufflelbound
Commonlerrors:lfallinglofflthelhorsel-lleaninglfwdlorlback

Q:lanklelserieslforlabsolutelspeed

Answer:
Anklelseries:lreactltolthelgroundl-lthelwhiplfromlthelhip
Sprintinglrequireslholdingl2.2xlBWl-lsolthisldrilllislkey
Skipsl(DF)
Boundl-lincreaseslthelforce,lminimizelgroundltime,lmaxlflightltime.lLikelalSLlplyo
Commonlerrors:lavoidlstraightlleglskip/bound.lFeetlstaylunderlthelshadowloflthelbody.lDon'tlki
cklthelfront/backldoor.lSimilarltolPOGOlstick

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