1|Page
EXOS TRAINING SYSTEMS INTRO EXAM –
ACCELERATION ACTUAL PREP QUESTIONS
AND WELL REVISED ANSWERS - LATEST AND
COMPLETE UPDATE WITH VERIFIED
SOLUTIONS – ASSURES PASS
What are the three critical positions of acceleration? - ANSWER: 1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSWER: Body and shin to be
parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - ANSWER: Swing foot has
angle of less than 90 degrees to prevent extending it too far, which would increase
hamstring tension and risk for injury (causes "pulling" instead of pushing).
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it should
be a distance of about a yard from the BACK FOOT.
Cues for posture, frontside, and backside mechanics - ANSWER: Posture: "Head
to heel, hard as steel"
,2|Page
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - ANSWER:
Programming intensity for acceleration - ANSWER: You want either high or low
intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANSWER:
4 pillars of EXOS System - ANSWER: Mindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Eval - ANSWER:
Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
,3|Page
Speed Quality: Linear and Multi-directional Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSWER: Pillar Prep:
based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
, 4|Page
Pillar Prep Components - ANSWER: Soft Tissue
Mobility
Stability
Movement Prep - ANSWER: Activation
Dynamic Stretch
Movement Integration
Neural Activation
Plyometrics Components - ANSWER: Movement
Direction
EXOS TRAINING SYSTEMS INTRO EXAM –
ACCELERATION ACTUAL PREP QUESTIONS
AND WELL REVISED ANSWERS - LATEST AND
COMPLETE UPDATE WITH VERIFIED
SOLUTIONS – ASSURES PASS
What are the three critical positions of acceleration? - ANSWER: 1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSWER: Body and shin to be
parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - ANSWER: Swing foot has
angle of less than 90 degrees to prevent extending it too far, which would increase
hamstring tension and risk for injury (causes "pulling" instead of pushing).
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it should
be a distance of about a yard from the BACK FOOT.
Cues for posture, frontside, and backside mechanics - ANSWER: Posture: "Head
to heel, hard as steel"
,2|Page
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - ANSWER:
Programming intensity for acceleration - ANSWER: You want either high or low
intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANSWER:
4 pillars of EXOS System - ANSWER: Mindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Eval - ANSWER:
Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
,3|Page
Speed Quality: Linear and Multi-directional Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSWER: Pillar Prep:
based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
, 4|Page
Pillar Prep Components - ANSWER: Soft Tissue
Mobility
Stability
Movement Prep - ANSWER: Activation
Dynamic Stretch
Movement Integration
Neural Activation
Plyometrics Components - ANSWER: Movement
Direction
