EXOS PERFORMANCE SPECIALIST
Combined Sets Exam Prep
Questions & Correct Reviewed
Answers
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"
Is 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
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
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