1
EXOS SPORTS PERFORMANCE SPECIALIST
LATEST EXAM QUESTIONS WITH
CORRECT DETAILED ANSWERS BRAND NEW!!
S factors of strength - CORRECT ANSWER>>Strength
Speed
Power
Spirit
Stamina- systemic (cyclist) & local muscle endurance (climber)
Suppleness (flexibility)
Skill
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
,2
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - CORRECT ANSWER>>scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary
stability at high speeds - CORRECT ANSWER>>creates rotary stability at
high speeds
absolute speed Back knee - CORRECT ANSWER>>- open but not locked
because that would over
lengthen the anterior chain,
absolute speed front knee - CORRECT ANSWER>>only 80 degrees
Smaller lever arm helps reposition knee faster, and avoid HS tear (due
to pulling ground towards them)
absolute speed critical position which conserves momentum -
CORRECT ANSWER>>figure 4
load acceptance and WB
(Errors: body shifted fwd, or leg shifted back
Endurance adaptation - can have deeper joint angles because on the
ground longer
Low leg - act like a stiff spring - IT band serves to absorb force
coordinated with glute and quad - treat it almost like a pole vault
Short lever arm to get leg back fwd as fast as can.)
this is the change need for BW displacement (abs speed) - CORRECT
ANSWER>>1/ms vertical
displacement (magic in the vertical)
, 3
need double the BW to displace. This is a tremendous force in 0.1 sec! -
CORRECT
ANSWER>>This is the reason the critical positions matter - length-
tension mechanical advantage
goal minimize the breaking force - CORRECT ANSWER>>keep foot
under COM
absolute speed drills - CORRECT ANSWER>>Step over skills: tall,
imagine a button under feet to hit
Ankle - imagine in water and stepping over
Shin - Knee
absolute speed prep - CORRECT ANSWER>>Straight leg series - targets
HS and glutes to work at
same speeds of competition
Pillar skip linear
Pillar shuffle linear
Linear bound - high speed 60-70% max
Be a prius not a Tesla - skip shuffle bound
Common errors: falling off the horse - leaning fwd or back
ankle series for absolute speed - CORRECT ANSWER>>Ankle series:
react to the ground - the
whip from the hip
Sprinting requires holding 2.2x BW - so this drill is key
Skips (DF)
Bound - increases the force, minimize ground time, max flight time. Like
a SL plyo
EXOS SPORTS PERFORMANCE SPECIALIST
LATEST EXAM QUESTIONS WITH
CORRECT DETAILED ANSWERS BRAND NEW!!
S factors of strength - CORRECT ANSWER>>Strength
Speed
Power
Spirit
Stamina- systemic (cyclist) & local muscle endurance (climber)
Suppleness (flexibility)
Skill
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
,2
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - CORRECT ANSWER>>scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary
stability at high speeds - CORRECT ANSWER>>creates rotary stability at
high speeds
absolute speed Back knee - CORRECT ANSWER>>- open but not locked
because that would over
lengthen the anterior chain,
absolute speed front knee - CORRECT ANSWER>>only 80 degrees
Smaller lever arm helps reposition knee faster, and avoid HS tear (due
to pulling ground towards them)
absolute speed critical position which conserves momentum -
CORRECT ANSWER>>figure 4
load acceptance and WB
(Errors: body shifted fwd, or leg shifted back
Endurance adaptation - can have deeper joint angles because on the
ground longer
Low leg - act like a stiff spring - IT band serves to absorb force
coordinated with glute and quad - treat it almost like a pole vault
Short lever arm to get leg back fwd as fast as can.)
this is the change need for BW displacement (abs speed) - CORRECT
ANSWER>>1/ms vertical
displacement (magic in the vertical)
, 3
need double the BW to displace. This is a tremendous force in 0.1 sec! -
CORRECT
ANSWER>>This is the reason the critical positions matter - length-
tension mechanical advantage
goal minimize the breaking force - CORRECT ANSWER>>keep foot
under COM
absolute speed drills - CORRECT ANSWER>>Step over skills: tall,
imagine a button under feet to hit
Ankle - imagine in water and stepping over
Shin - Knee
absolute speed prep - CORRECT ANSWER>>Straight leg series - targets
HS and glutes to work at
same speeds of competition
Pillar skip linear
Pillar shuffle linear
Linear bound - high speed 60-70% max
Be a prius not a Tesla - skip shuffle bound
Common errors: falling off the horse - leaning fwd or back
ankle series for absolute speed - CORRECT ANSWER>>Ankle series:
react to the ground - the
whip from the hip
Sprinting requires holding 2.2x BW - so this drill is key
Skips (DF)
Bound - increases the force, minimize ground time, max flight time. Like
a SL plyo
