EXOS Sports Performance Specialist
Questions With Solutions
is power a direct or indirect method for ESD both!
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 most important movement prep for shuffling
acceleration 0-20
change in velocity / change in time acceleration
Body weight x acceleration force (how much F is needed if an athlete needs to go x speed)
, EXOS Sports Performance Specialist
Questions With Solutions
speed endurance > 40 yds
start critical positions 1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) < 4.5 sec
acceleration coaching pillars Posture
Legs
Arms
acceleration pillar prep (5-10 min) Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
, EXOS Sports Performance Specialist
Questions With Solutions
linear acceleration plyo prep 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 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 Frequency: 1-2x/week 45 -60 min session
Volume: 10-30 yds
Questions With Solutions
is power a direct or indirect method for ESD both!
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 most important movement prep for shuffling
acceleration 0-20
change in velocity / change in time acceleration
Body weight x acceleration force (how much F is needed if an athlete needs to go x speed)
, EXOS Sports Performance Specialist
Questions With Solutions
speed endurance > 40 yds
start critical positions 1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) < 4.5 sec
acceleration coaching pillars Posture
Legs
Arms
acceleration pillar prep (5-10 min) Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
, EXOS Sports Performance Specialist
Questions With Solutions
linear acceleration plyo prep 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 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 Frequency: 1-2x/week 45 -60 min session
Volume: 10-30 yds
