EXOS Sports Performance
Specialist Questions Correct
Answers New Update
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
Specialist Questions Correct
Answers New Update
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
