EXOS Sports Performance Specialist questions and solutions

EXOS Sports Performance Specialist
questions and solutions

is power a direct or indirect method for ESD - Correct Answer ✔✔ - both!
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




Direct=meter on a bike nt nt nt




Indirect = time to complete task nt nt nt nt nt nt




Creates a goal for next week - nt nt nt nt nt nt nt




Circuits - # of rounds completed nt nt nt nt nt




The drill is the coach- athlete decides - ownership
nt nt nt nt nt nt nt nt




Goals
Short term E system: 10 secs get 50 ft nt nt nt nt nt nt nt nt




lateral bound double contact quick stick - Correct Answer ✔✔ - most important movement
nt nt nt nt nt nt nt nt nt nt nt nt nt nt




prep for shuffling
nt nt nt




acceleration - Correct Answer ✔✔ - 0-20 nt nt nt nt nt nt nt




change in velocity / change in time - Correct Answer ✔✔ - acceleration nt nt nt nt nt nt nt nt nt nt nt nt nt




Body weight x acceleration - Correct Answer ✔✔ - force (how much F is needed if an athlete
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




needs to go x speed)
nt nt nt nt nt




speed endurance - Correct Answer ✔✔ - > 40 yds nt nt nt nt nt nt nt nt nt nt




start critical positions - Correct Answer ✔✔ - 1. start: back hip 94 back knee open
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




2. ankle cross
nt nt




3. toe off and contact
nt nt nt nt




40 yd dash (time) - Correct Answer ✔✔ - < 4.5 sec
nt nt nt nt nt nt nt nt nt nt nt nt




acceleration coaching pillars - Correct Answer ✔✔ - Posture nt nt nt nt nt nt nt nt nt




Legs nt




Arms

acceleration pillar prep (5-10 min) - Correct Answer ✔✔ - Shoulder flexion and extension nt nt nt nt nt nt nt nt nt nt nt nt nt nt




Thoracic extension and rotation nt nt nt




Hip flexion and extension (90 - 10)
nt nt nt nt nt nt




Ankle DF - "the trigger" nt nt nt nt




linear acceleration plyo prep - Correct Answer ✔✔ - Linear vertical & horizontal
nt nt nt nt nt nt nt nt nt nt nt nt nt




Initiation: NCM (max force without SSC mimics the start) and double contact (rapid) nt nt nt nt nt nt nt nt nt nt nt nt

, Movements: bound and hop is more specific nt nt nt nt nt nt




Acceleration programming - Correct Answer ✔✔ - Technical (10-15 min) - fatigue is the nt nt nt nt nt nt nt nt nt nt nt nt nt nt




enemy of learning
nt nt nt




Motor learning nt




New drills nt




High recovery nt




Skill application (10-20 min)
nt nt nt nt




High intensity nt




Full skill execution
nt nt




High recovery nt




acceleration speed strength FITT - Correct Answer ✔✔ - Frequency: 1-2x/week 45 -60 min nt nt nt nt nt nt nt nt nt nt nt nt nt nt




session
nt




Volume: 10-30 yds nt nt




4-8 reps (+- 2)
nt nt nt




Sets: 1-2 nt nt




Rest: <5 min nt nt




Between sets: 8 min nt nt nt




Go when ready at least 3 min
nt nt nt nt nt nt




speed intensity recovery and adaptations - Correct Answer ✔✔ - high >95% full effort = full
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




CNS demand, high neuromuscular demand, 48 hrs rest
nt nt nt nt nt nt nt nt




mod 76-94% = too slow for specific adaptation, too high for 24 hr recovery, depletes resources
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




Low 75% or lower = active recovery, motor pattern rehearsal, improved endurance
nt nt nt nt nt nt nt nt nt nt nt




harness speed work - Correct Answer ✔✔ - vertical unloading nt nt nt nt nt nt nt nt nt nt




sled speed work - Correct Answer ✔✔ - overload approach 50-30% BW (more is less speed)
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




acceleration prep drills - Correct Answer ✔✔ - Pillar march - linear nt nt nt nt nt nt nt nt nt nt nt nt




Start jumping with double feet with arms alternating. Then BOTH feet strike at same time →
nt nt nt nt nt nt nt nt nt nt nt nt nt nt nt




this requires acceleration to get foot up and down quickly.
nt nt nt nt nt nt nt nt nt nt nt




PUNCH PUNCH nt




Upper body should be calm nt nt nt nt




Pillar skip - linear nt nt nt




Pop/Float - horizontal nt nt




free sprint training for acceleration - Correct Answer ✔✔ - 11-12 steps (10-20 yds)
nt nt nt nt nt nt nt nt nt nt nt nt nt nt




Cue: PUSH PUSH PUSH nt nt nt




Performance keys: stay low, slow and steady rise nt nt nt nt nt nt nt




kinematics of absolute speed - Correct Answer ✔✔ - scissoring action nt nt nt nt nt nt nt nt nt nt nt