LATEST EXOS XPS PREP EXAM / ACTUAL EXOS XPS PREP
EXAM A NEW UPDATED VERSION WITH 200+ REAL
QUESTIONS AND CORRECT VERIFIED ANSWERS (FULL
REVISED EXAM) LATEST UPDATES | ALREADY GRADED
A+ (BRAND NEW!!) EXOS XPS PREP EXAM
is power a direct or indirect method for ESD - ANSWER: 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 - ANSWER: most important movement prep
for shuffling
acceleration - ANSWER: 0-20
change in velocity / change in time - ANSWER: acceleration
Body weight x acceleration - ANSWER: force (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER: > 40 yds
start critical positions - ANSWER: 1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANSWER: < 4.5 sec
acceleration coaching pillars - ANSWER: Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER: Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWER: 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 - ANSWER: 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 - ANSWER: Frequency: 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 - ANSWER: high >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 - ANSWER: vertical unloading
sled speed work - ANSWER: overload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSWER: Pillar 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 - ANSWER: 11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSWER: scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - ANSWER: creates rotary stability at high speeds
EXAM A NEW UPDATED VERSION WITH 200+ REAL
QUESTIONS AND CORRECT VERIFIED ANSWERS (FULL
REVISED EXAM) LATEST UPDATES | ALREADY GRADED
A+ (BRAND NEW!!) EXOS XPS PREP EXAM
is power a direct or indirect method for ESD - ANSWER: 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 - ANSWER: most important movement prep
for shuffling
acceleration - ANSWER: 0-20
change in velocity / change in time - ANSWER: acceleration
Body weight x acceleration - ANSWER: force (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER: > 40 yds
start critical positions - ANSWER: 1. start: back hip 94 back knee open
2. ankle cross
3. toe off and contact
40 yd dash (time) - ANSWER: < 4.5 sec
acceleration coaching pillars - ANSWER: Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER: Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWER: 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 - ANSWER: 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 - ANSWER: Frequency: 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 - ANSWER: high >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 - ANSWER: vertical unloading
sled speed work - ANSWER: overload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSWER: Pillar 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 - ANSWER: 11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSWER: scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - ANSWER: creates rotary stability at high speeds
