8/31/25, 3:11 PM EXOS Sports Performance Specialist
EXOS Sports Performance Specialist Exam |2025-2026
UPDATE |ACTUAL EXAM QUESTIONS AND VERIFIED
ANSWERS/ACCURATE SOLUTIONS |GET IT 100%
CORRECT!! ALREADY GRADED A+
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 ESD 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 most important movement prep for shuffling
contact quick stick
acceleration 0-20
change in velocity / acceleration
change in time
Body weight x force (how much F is needed if an athlete needs to go
acceleration x speed)
speed endurance > 40 yds
1. start: back hip 94 back knee open
start critical positions 2. ankle cross
3. toe off and contact
40 yd dash (time) < 4.5 sec
1/14
, 8/31/25, 3:11 PM EXOS Sports Performance Specialist
Posture
acceleration coaching
Legs
pillars
Arms
Shoulder flexion and extension
acceleration pillar prep Thoracic extension and rotation
(5-10 min) Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear vertical & horizontal
linear acceleration plyo Initiation: NCM (max force without SSC mimics the
prep start) and double contact (rapid)
Movements: bound and hop is more specific
Technical (10-15 min) - fatigue is the enemy of learning
Motor learning
New drills
High recovery
Acceleration
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 recovery mod 76-94% = too slow for specific adaptation, too
and adaptations high for 24 hr recovery, depletes resources
Low 75% or lower = active recovery, motor pattern
rehearsal, improved endurance
harness speed work vertical unloading
2/14
EXOS Sports Performance Specialist Exam |2025-2026
UPDATE |ACTUAL EXAM QUESTIONS AND VERIFIED
ANSWERS/ACCURATE SOLUTIONS |GET IT 100%
CORRECT!! ALREADY GRADED A+
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 ESD 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 most important movement prep for shuffling
contact quick stick
acceleration 0-20
change in velocity / acceleration
change in time
Body weight x force (how much F is needed if an athlete needs to go
acceleration x speed)
speed endurance > 40 yds
1. start: back hip 94 back knee open
start critical positions 2. ankle cross
3. toe off and contact
40 yd dash (time) < 4.5 sec
1/14
, 8/31/25, 3:11 PM EXOS Sports Performance Specialist
Posture
acceleration coaching
Legs
pillars
Arms
Shoulder flexion and extension
acceleration pillar prep Thoracic extension and rotation
(5-10 min) Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
Linear vertical & horizontal
linear acceleration plyo Initiation: NCM (max force without SSC mimics the
prep start) and double contact (rapid)
Movements: bound and hop is more specific
Technical (10-15 min) - fatigue is the enemy of learning
Motor learning
New drills
High recovery
Acceleration
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 recovery mod 76-94% = too slow for specific adaptation, too
and adaptations high for 24 hr recovery, depletes resources
Low 75% or lower = active recovery, motor pattern
rehearsal, improved endurance
harness speed work vertical unloading
2/14
