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EXOS PERFORMANCE SPECIALIST
CERTIFICATION FINAL EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
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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
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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
EXOS PERFORMANCE SPECIALIST
CERTIFICATION FINAL EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
,2|Page
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
, 3|Page
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
