EXOS Sports Performance Specialist Questions and Correct Answers the Latest Update and Recommended Version
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Course
EXOS
Institution
EXOS
is power a direct or indirect method for ESD
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...
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EXOS Sports Performance Specialist
Questions and Correct Answers the
Latest Update and Recommended
Version
is power a direct or indirect method for ESD
✓ 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
✓ most important movement prep for shuffling
acceleration
✓ 0-20
change in velocity / change in time
✓ acceleration
Body weight x acceleration
✓ force (how much F is needed if an athlete needs to go x speed)
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speed endurance
✓ > 40 yds
start critical positions
✓ 1. start: back hip 94 back knee open
✓ 2. ankle cross
✓ 3. toe off and contact
40 yd dash (time)
✓ < 4.5 sec
acceleration coaching pillars
✓ Posture
✓ Legs
✓ Arms
acceleration pillar prep (5-10 min)
✓ Shoulder flexion and extension
✓ Thoracic extension and rotation
✓ Hip flexion and extension (90 - 10)
✓ Ankle DF - "the trigger"
linear acceleration plyo prep
✓ Linear vertical & horizontal
✓ Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
✓ Movements: bound and hop is more specific
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Acceleration programming
✓ 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
✓ 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
✓ 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
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