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EXOS Sports Exam With complete solutions 2024_2025
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EXOS Sports Exam With complete solutions 2024_2025
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EXOS Sports Exam With completesolutions 2024/2025
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
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
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
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
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