EXOS Sports Performance Specialist
Questions and Answers Latest Update
Terms in this set (96)
both!
Direct=meter on a bike
Indirect = time to complete task
is power a direct or Creates a goal for next week -
indirect method for Circuits - # of rounds completed
ESD The drill is the coach- athlete decides -
ownership
Goals
Short term E system: 10 secs get 50 ft
lateral bound most important movement prep for
double contact shuffling
quick stick
acceleration 0-20
change in velocity / acceleration
change in time
Body weight x force (how much F is needed if an athlete
acceleration needs to go x speed)
speed endurance > 40 yds
, 1. start: back hip 94 back knee open
start critical
2. ankle cross
positions
3. toe off and contact
40 yd dash (time) < 4.5 sec
Posture
acceleration
Legs
coaching pillars
Arms
Shoulder flexion and extension
acceleration pillar Thoracic extension and rotation
prep (5-10 min) Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear vertical & horizontal
Initiation: NCM (max force without SSC
linear acceleration mimics the start) and double contact
plyo prep (rapid)
Movements: bound and hop is more
specific
Technical (10-15 min) - fatigue is the enemy
of learning
Motor learning
New drills
Acceleration High recovery
programming
Skill application (10-20 min)
High intensity
Full skill execution
High recovery
, Frequency: 1-2x/week 45 -60 min session
Volume: 10-30 yds
4-8 reps (+- 2)
acceleration speed
Sets: 1-2
strength FITT
Rest: <5 min
Between sets: 8 min
Go when ready at least 3 min
high >95% full effort = full CNS demand,
high neuromuscular demand, 48 hrs rest
speed intensity mod 76-94% = too slow for specific
recovery and adaptation, too high for 24 hr recovery,
adaptations depletes resources
Low 75% or lower = active recovery, motor
pattern rehearsal, improved endurance
harness speed work vertical unloading
overload approach 50-30% BW (more is
sled speed work
less speed)
Pillar march - linear
Start jumping with double feet with arms
alternating. Then BOTH feet strike at same
time → this requires acceleration to get
acceleration prep
foot up and down quickly.
drills
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
11-12 steps (10-20 yds)
free sprint training Cue: PUSH PUSH PUSH
for acceleration Performance keys: stay low, slow and
steady rise
Questions and Answers Latest Update
Terms in this set (96)
both!
Direct=meter on a bike
Indirect = time to complete task
is power a direct or Creates a goal for next week -
indirect method for Circuits - # of rounds completed
ESD The drill is the coach- athlete decides -
ownership
Goals
Short term E system: 10 secs get 50 ft
lateral bound most important movement prep for
double contact shuffling
quick stick
acceleration 0-20
change in velocity / acceleration
change in time
Body weight x force (how much F is needed if an athlete
acceleration needs to go x speed)
speed endurance > 40 yds
, 1. start: back hip 94 back knee open
start critical
2. ankle cross
positions
3. toe off and contact
40 yd dash (time) < 4.5 sec
Posture
acceleration
Legs
coaching pillars
Arms
Shoulder flexion and extension
acceleration pillar Thoracic extension and rotation
prep (5-10 min) Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear vertical & horizontal
Initiation: NCM (max force without SSC
linear acceleration mimics the start) and double contact
plyo prep (rapid)
Movements: bound and hop is more
specific
Technical (10-15 min) - fatigue is the enemy
of learning
Motor learning
New drills
Acceleration High recovery
programming
Skill application (10-20 min)
High intensity
Full skill execution
High recovery
, Frequency: 1-2x/week 45 -60 min session
Volume: 10-30 yds
4-8 reps (+- 2)
acceleration speed
Sets: 1-2
strength FITT
Rest: <5 min
Between sets: 8 min
Go when ready at least 3 min
high >95% full effort = full CNS demand,
high neuromuscular demand, 48 hrs rest
speed intensity mod 76-94% = too slow for specific
recovery and adaptation, too high for 24 hr recovery,
adaptations depletes resources
Low 75% or lower = active recovery, motor
pattern rehearsal, improved endurance
harness speed work vertical unloading
overload approach 50-30% BW (more is
sled speed work
less speed)
Pillar march - linear
Start jumping with double feet with arms
alternating. Then BOTH feet strike at same
time → this requires acceleration to get
acceleration prep
foot up and down quickly.
drills
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
11-12 steps (10-20 yds)
free sprint training Cue: PUSH PUSH PUSH
for acceleration Performance keys: stay low, slow and
steady rise
