EXOS Sports Performance
Specialist, Acceleration, EXOS
Training Systems Intro, Absolute
Speed, Movement Prep, EXOS
Sports Performance Specialist,
Pillar Prep, Multidirectional Speed,
Key Sports Performance Factors
Combined Sets Exam Prep
Questions & Correct Reviewed
Answers
,What is Pillar Strength? - ANSWER ✔ : The blend of
mobility and stability through the hips, torso, and
shoulders.
Why is proximal stability important? How does Kinetic
Linking play a role? - ANSWER ✔ : If someone doesn't
have stability through the pelvis, movement is like
shooting a cannon out of a canoe.
Where is the most important part of acceleration to
develop? - ANSWER ✔ : The time between block
clearance and the first three steps where they gain
velocity
What are the 2 technical goals of acceleration? -
ANSWER ✔ : 1. Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
Force production must first start at the hips and then move
on to the trunk, shoulders, arms, etc, which is Kinetic
Linking.
What are the three components of Pillar Prep? What are
the goals of each? - ANSWER ✔ : Soft Tissue: Reduce
tension and adhesion
,Mobility: Restore symmetry, increase ROM
Stability: Motor control, proper sequencing patterns
What is the order of training in EXOS? - ANSWER ✔ : 1.
Pillar Prep
2. Movement Prep
3. Plyos/Med Ball
4. Movement Skills
5. Strength-Power
6. ESD
7. Regen
What are the four system pillars for EXOS? - ANSWER
✔ : Mindset
Nutrition
Movement
Recovery
What are the four system processes for EXOS? -
ANSWER ✔ : Evaluate
Isolate
Innervate
Integrate
, Base Position positioning - ANSWER ✔ : Neutral spine
position
Base width & depth based
on sport demands
Load inside edge of shoes
Balanced COM
Shuffle/Cutting positioning - ANSWER ✔ : Low base >
shoulder width
Outside leg push through
inside edge loading
Inside leg hovers and stays
within inside shoulder
Angle to minimize air time
Crossover positioning - ANSWER ✔ : Inside leg push
through
outside edge loading - plyos such as medial and lateral
hops are good for this
Outside leg snaps tightly
across body
Specialist, Acceleration, EXOS
Training Systems Intro, Absolute
Speed, Movement Prep, EXOS
Sports Performance Specialist,
Pillar Prep, Multidirectional Speed,
Key Sports Performance Factors
Combined Sets Exam Prep
Questions & Correct Reviewed
Answers
,What is Pillar Strength? - ANSWER ✔ : The blend of
mobility and stability through the hips, torso, and
shoulders.
Why is proximal stability important? How does Kinetic
Linking play a role? - ANSWER ✔ : If someone doesn't
have stability through the pelvis, movement is like
shooting a cannon out of a canoe.
Where is the most important part of acceleration to
develop? - ANSWER ✔ : The time between block
clearance and the first three steps where they gain
velocity
What are the 2 technical goals of acceleration? -
ANSWER ✔ : 1. Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
Force production must first start at the hips and then move
on to the trunk, shoulders, arms, etc, which is Kinetic
Linking.
What are the three components of Pillar Prep? What are
the goals of each? - ANSWER ✔ : Soft Tissue: Reduce
tension and adhesion
,Mobility: Restore symmetry, increase ROM
Stability: Motor control, proper sequencing patterns
What is the order of training in EXOS? - ANSWER ✔ : 1.
Pillar Prep
2. Movement Prep
3. Plyos/Med Ball
4. Movement Skills
5. Strength-Power
6. ESD
7. Regen
What are the four system pillars for EXOS? - ANSWER
✔ : Mindset
Nutrition
Movement
Recovery
What are the four system processes for EXOS? -
ANSWER ✔ : Evaluate
Isolate
Innervate
Integrate
, Base Position positioning - ANSWER ✔ : Neutral spine
position
Base width & depth based
on sport demands
Load inside edge of shoes
Balanced COM
Shuffle/Cutting positioning - ANSWER ✔ : Low base >
shoulder width
Outside leg push through
inside edge loading
Inside leg hovers and stays
within inside shoulder
Angle to minimize air time
Crossover positioning - ANSWER ✔ : Inside leg push
through
outside edge loading - plyos such as medial and lateral
hops are good for this
Outside leg snaps tightly
across body
