EXOS XPS Exams (Latest 2024/ 2025 Updates STUDY
BUNDLE PACKAGE WITH SOLUTIONS) Questions &
Verified Answers| 100% Correct| Grade A
is power a direct or indirect method for ESD - ANSWERboth!
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 - ANSWERmost important movement prep
for shuffling
acceleration - ANSWER0-20
change in velocity / change in time - ANSWERacceleration
Body weight x acceleration - ANSWERforce (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER> 40 yds
start critical positions - ANSWER1. 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 - ANSWERPosture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWERShoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWERLinear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - ANSWERTechnical (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 - ANSWERFrequency: 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 - ANSWERhigh >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 - ANSWERvertical unloading
sled speed work - ANSWERoverload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSWERPillar 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 - ANSWER11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSWERscissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - ANSWERcreates rotary stability at high speeds
absolute speed Back knee - ANSWER- open but not locked because that would over
lengthen the anterior chain,
BUNDLE PACKAGE WITH SOLUTIONS) Questions &
Verified Answers| 100% Correct| Grade A
is power a direct or indirect method for ESD - ANSWERboth!
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 - ANSWERmost important movement prep
for shuffling
acceleration - ANSWER0-20
change in velocity / change in time - ANSWERacceleration
Body weight x acceleration - ANSWERforce (how much F is needed if an athlete
needs to go x speed)
speed endurance - ANSWER> 40 yds
start critical positions - ANSWER1. 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 - ANSWERPosture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWERShoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
linear acceleration plyo prep - ANSWERLinear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid)
Movements: bound and hop is more specific
Acceleration programming - ANSWERTechnical (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 - ANSWERFrequency: 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 - ANSWERhigh >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 - ANSWERvertical unloading
sled speed work - ANSWERoverload approach 50-30% BW (more is less speed)
acceleration prep drills - ANSWERPillar 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 - ANSWER11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
kinematics of absolute speed - ANSWERscissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - ANSWERcreates rotary stability at high speeds
absolute speed Back knee - ANSWER- open but not locked because that would over
lengthen the anterior chain,
