EXOS Sports Performance Specialist Exam Study Guide with Complete Solutions

EXOS Sports Performance Specialist Exam Study Guide with Complete Solutions 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 lateral bound double contact quick stick - Answer-most important movement prep for shuffling acceleration - Answer-0-20 GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 2/20 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 GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 3/20 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 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 GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 4/20 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 sled speed work - Answer-overload approach 50-30% BW (more is less speed) 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) GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 5/20 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.) GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 6/20 this is the change need for BW displacement (abs speed) - Answer-1/ms vertical displacement (magic in the vertical) need double the BW to displace. This is a tremendous force in 0.1 sec! - Answer-This is the reason the critical positions matter - length-tension mechanical advantage goal minimize the breaking force - Answer-keep foot under COM absolute speed drills - Answer-Step over skills: tall, imagine a button under feet to hit Ankle - imagine in water and stepping over Shin - Knee absolute speed prep - 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 GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 7/20 ankle series for absolute speed - 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 Common errors: avoid straight leg skip/bound. Feet stay under the shadow of the body. Don't kick the front/back door. Similar to POGO stick integration of absolute speed - Answer-cones 20-40 yds shuffle/cut critical positions - Answer-Low and wide BOS Outside leg pushes INSIDE EDGE LOADING Always keep legs under body - shock absorbers must be u