EXOS PERFORMANCE SPECIALIST CERTIFICATION FINAL PAPER |
QUESTIONS AND 100% VERIFIED ANSWERS | LATEST EXAM
⩥ lateral bound double contact quick stick. - CORRECT ANSWER - most
important movement prep for shuffling
⩥ acceleration. - CORRECT ANSWER - 0-20
⩥ change in velocity / change in time. - CORRECT ANSWER - acceleration
⩥ Body weight x acceleration. - CORRECT ANSWER - force (how much F is
needed if an athlete needs to go x speed)
⩥ speed endurance. - CORRECT ANSWER - > 40 yds
⩥ start critical positions. - CORRECT ANSWER - 1. start: back hip 94 back
knee open
2. ankle cross
3. toe off and contact
,⩥ 40 yd dash (time). - CORRECT ANSWER - < 4.5 sec
⩥ acceleration coaching pillars. - CORRECT ANSWER - Posture Legs
Arms
⩥ acceleration pillar prep (5-10 min). - CORRECT ANSWER - Shoulder
flexion and extension
Thoracic extension and rotation Hip flexion and extension (90 - 10) Ankle DF -
"the trigger"
⩥ linear acceleration plyo prep. - CORRECT 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. - CORRECT 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. - CORRECT 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. - CORRECT 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. - CORRECT ANSWER - vertical unloading
⩥ sled speed work. - CORRECT ANSWER - overload approach 50-30% BW
(more is less speed)
⩥ acceleration prep drills. - CORRECT 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. - CORRECT ANSWER - 11-12 steps
(10-20 yds) Cue: PUSH PUSH PUSH
QUESTIONS AND 100% VERIFIED ANSWERS | LATEST EXAM
⩥ lateral bound double contact quick stick. - CORRECT ANSWER - most
important movement prep for shuffling
⩥ acceleration. - CORRECT ANSWER - 0-20
⩥ change in velocity / change in time. - CORRECT ANSWER - acceleration
⩥ Body weight x acceleration. - CORRECT ANSWER - force (how much F is
needed if an athlete needs to go x speed)
⩥ speed endurance. - CORRECT ANSWER - > 40 yds
⩥ start critical positions. - CORRECT ANSWER - 1. start: back hip 94 back
knee open
2. ankle cross
3. toe off and contact
,⩥ 40 yd dash (time). - CORRECT ANSWER - < 4.5 sec
⩥ acceleration coaching pillars. - CORRECT ANSWER - Posture Legs
Arms
⩥ acceleration pillar prep (5-10 min). - CORRECT ANSWER - Shoulder
flexion and extension
Thoracic extension and rotation Hip flexion and extension (90 - 10) Ankle DF -
"the trigger"
⩥ linear acceleration plyo prep. - CORRECT 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. - CORRECT 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. - CORRECT 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. - CORRECT 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. - CORRECT ANSWER - vertical unloading
⩥ sled speed work. - CORRECT ANSWER - overload approach 50-30% BW
(more is less speed)
⩥ acceleration prep drills. - CORRECT 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. - CORRECT ANSWER - 11-12 steps
(10-20 yds) Cue: PUSH PUSH PUSH
