Acceleration, EXOS Training Systems Intro, Absolute Speed,
Movement Prep, EXOS Sports Performance Specialist, Pillar
Prep, Multidirectional Speed, Key Sports Performance
Factors, EXOS Sports Performance Specialist Exam
Questions Correct Answers New Update
Scalar vs Vector - Answers -✔✔ Scalar: A quantity that has magnitude but no direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - Answers -✔✔ The time
between block clearance and the first three steps where they gain velocity
What are the 2 technical goals of acceleration? - Answers -✔✔ 1. Synchronize
explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
What are the 2 force-velocity goals of acceleration? - Answers -✔✔ 1. Generate as
much horizontal force as possible in the
least amount of time while maximizing technique
2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
How many contacts in 10 yard segments? - Answers -✔✔ 0-10: 6
10-20: 4
20-30: 4
30-40: 3
Acceleration vs Absolute speed zones - Answers -✔✔
What are the three critical positions of acceleration? - Answers -✔✔ 1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - Answers -✔✔ Body and shin to be parallel
because the vector of force drives the magnitude.
,Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - Answers -✔✔ Swing foot has angle
of less than 90 degrees to prevent extending it too far, which would increase hamstring
tension and risk for injury (causes "pulling" instead of pushing).
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it should be a
distance of about a yard from the BACK FOOT.
Cues for posture, frontside, and backside mechanics - Answers -✔✔ Posture: "Head to
heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - Answers -✔✔
Programming intensity for acceleration - Answers -✔✔ You want either high or low
intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - Answers -✔✔
4 pillars of EXOS System - Answers -✔✔ Mindset, Nutrition, Movement, Recovery
What are the 6 parts of an EXOS Eval - Answers -✔✔ Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - Answers -✔✔ Pillar Prep:
based on movement screen
Movement Prep: Based on movement skill session
,Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - Answers -✔✔ Soft Tissue
Mobility
Stability
Movement Prep - Answers -✔✔ Activation
Dynamic Stretch
Movement Integration
Neural Activation
Plyometrics Components - Answers -✔✔ Movement
Direction
Initiation
Movement Skills Components - Answers -✔✔ Linear
Multi-directional
Med Ball Components - Answers -✔✔ Linear
Rotational
Strength & Power Components - Answers -✔✔ Strength & Power skills/ exercises
ESD Components - Answers -✔✔ Equipment
Field Based
, Regeneration Components - Answers -✔✔ Fueling
Massage & Stretch
Alternative
Technical goals for absolute speed - Answers -✔✔ 1. Synchronize front and backside
leg
action with arm action in an effort to maximize the peak hip flexion achieved in the front
leg.
2. Contact the ground as close to the center of mass as possible in an effort to minimize
breaking forces and maximize vertical force.
Take off positioning - Answers -✔✔ We don't want more than 80 degrees of flexion
because they will start to pull with the front leg, predisposing them to hamstring injury
Also don't want more than 10 degrees of hip extension or 150 of knee extension
because then they will extend through the low back because overextension of the
anterior chain. They will then work too hard to get the leg back in position and get the
knee high
Flight transition positioning - Answers -✔✔ Right before front leg comes back and back
leg comes forward
Two things should happen:
1. Back leg should always come up and forward
2. Front leg should go down and back
This is to avoid overstriding
Figure-4 positioning - Answers -✔✔ When they are fully weight-bearing on other foot
under center of mass
Hip extension of 20 degrees or less is ideal to maximize natural properties of lower body
spring-like properties through length-tension relationships
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