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EXOS SPORTS PERFORMANCE SPECIALIST
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EXOS SPORTS PERFORMANCE SPECIALIST
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EXOS SPORTS PERFORMANCE SPECIALISTIs power a direct or indirect method for ESD - answer- both!
Direct=meter on a bike
Indirect = time to complete task
Creates a goal for next week -
Circuits - # of rounds completed
The drill is the coach- athlete decides - ownership
Goals
Short term E system: 10 secs get 50 ft
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 prep drills - 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 - answer- 11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
Kinematics of absolute speed - answer- scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - answer- creates rotary stability at high speeds
Absolute speed Back knee - answer- - open but not locked because that would over
lengthen the anterior chain,
Absolute speed front knee - 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 - 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.)
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
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