EXOS PERFORMANCE SPECIALIST
CERTIFICATION EXAM SCRIPT SOLVED
QUESTIONS AND VERIFIED
ANSWERS GRADED A+| Updated 2026
⩥ 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
CERTIFICATION EXAM SCRIPT SOLVED
QUESTIONS AND VERIFIED
ANSWERS GRADED A+| Updated 2026
⩥ 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
