EXOS SPORTS PERFORMANCE SPECIALIST
Is power a direct or indirect method for ESD - Answers :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 - Answers :most important movement prep for
shuffling
Acceleration - Answers :0-20
Change in velocity / change in time - Answers :acceleration
Body weight x acceleration - Answers :force (how much F is needed if an athlete needs
to go x speed)
Speed endurance - Answers :> 40 yds
Start critical positions - Answers :1. Start: back hip 94 back knee open
2. Ankle cross
3. Toe off and contact
40 yd dash (time) - Answers :< 4.5 sec
Acceleration coaching pillars - Answers :Posture
Legs
Arms
Acceleration pillar prep (5-10 min) - Answers :Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear acceleration plyo prep - Answers :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 - Answers :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 - Answers :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 - Answers :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 - Answers :vertical unloading
Sled speed work - Answers :overload approach 50-30% BW (more is less speed)
Acceleration prep drills - Answers :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 - Answers :11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
Kinematics of absolute speed - Answers :scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - Answers :creates rotary stability at high speeds
Absolute speed Back knee - Answers :- open but not locked because that would over
lengthen the anterior chain,
Is power a direct or indirect method for ESD - Answers :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 - Answers :most important movement prep for
shuffling
Acceleration - Answers :0-20
Change in velocity / change in time - Answers :acceleration
Body weight x acceleration - Answers :force (how much F is needed if an athlete needs
to go x speed)
Speed endurance - Answers :> 40 yds
Start critical positions - Answers :1. Start: back hip 94 back knee open
2. Ankle cross
3. Toe off and contact
40 yd dash (time) - Answers :< 4.5 sec
Acceleration coaching pillars - Answers :Posture
Legs
Arms
Acceleration pillar prep (5-10 min) - Answers :Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear acceleration plyo prep - Answers :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 - Answers :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 - Answers :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 - Answers :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 - Answers :vertical unloading
Sled speed work - Answers :overload approach 50-30% BW (more is less speed)
Acceleration prep drills - Answers :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 - Answers :11-12 steps (10-20 yds)
Cue: PUSH PUSH PUSH
Performance keys: stay low, slow and steady rise
Kinematics of absolute speed - Answers :scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - Answers :creates rotary stability at high speeds
Absolute speed Back knee - Answers :- open but not locked because that would over
lengthen the anterior chain,
