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is /power /a /direct /or /indirect /method /for /ESD /- /correct /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 /- /correct /answer /✔most /important /movement /prep /for /shuffling
acceleration /- /correct /answer /✔0-
change /in /velocity // /change /in /time /- /correct /answer /✔acceleration
Body /weight /x /acceleration /- /correct /answer /✔force /(how /much /F /is /needed /if /an /athlete /needs /to /go /x /speed)
speed /endurance /- /correct /answer /✔> / 40 /yds
start /critical /positions /- /correct /answer /✔1. /start: /back /hip / 94 /back /knee /open /
- /ankle /cross
- /toe /off /and /contact
40 /yd /dash /(time) /- /correct /answer /✔< /4.5 /sec
acceleration /coaching /pillars /- /correct /answer /✔Posture
Legs /
Arms
acceleration /pillar /prep /(5-10 /min) /- /correct /answer /✔Shoulder /flexion /and /extension
Thoracic /extension /and /rotation
Hip /flexion /and /extension /(90 /- /10)
Ankle /DF /- /"the /trigger"
linear /acceleration /plyo /prep /- /correct /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 /- /correct /answer /✔Technical /(10-15 /min) /- /fatigue /is /the /enemy /of /learning
Motor /learning
sled /speed /work /- /correct /answer /✔overload /approach /50-30% /BW /(more /is /less /speed)
acceleration /prep /drills /- /correct /answer /✔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 /- /correct /answer /✔11-12 /steps /(10-20 /yds)
Cue: /PUSH /PUSH /PUSH
Performance /keys: /stay /low, /slow /and /steady /rise
kinematics /of /absolute /speed /- /correct /answer /✔scissoring /action
Front /arm /is /short /lever /arm, /back /arm /long /lever /arm= /creates /rotary /stability /at
/high /speeds /- /correct /answer /✔creates /rotary /stability /at /high /speeds
absolute /speed /Back /knee /- /correct /answer /✔- /open /but /not /locked /because /that /would /over /lengthen /the /anterior /chain,
absolute /speed /front /knee /- /correct /answer /✔only / 80 /degrees
Smaller /lever /arm /helps /reposition /knee /faster, /and /avoid /HS /tear /(due /to /pulling /ground /towards /them)
absolute /speed /critical /position /which /conserves /momentum /- /correct /answer
/✔figure / 4 /load /acceptance /and /WB
(Errors: /body /shifted /fwd, /or /leg /shifted /back
Endurance /adaptation /- /can /have /deeper /joint /angles /because /on /the /ground /longer
Low /leg /- /act /like /a /stiff /spring /- /IT /band /serves /to /absorb /force /coordinated /with /glute /and /quad /- /treat /it /almost /like /a /pole /vault
Short /lever /arm /to /get /leg /back /fwd /as /fast /as /can.)
this /is /the /change /need /for /BW /displacement /(abs /speed) /- /correct /answer
/✔1/ms /vertical /displacement /(magic /in /the /vertical)
need /double /the /BW /to /displace. /This /is /a /tremendous /force /in /0.1 /sec! /- /correct
/answer /✔This /is /the /reason /the /critical /positions /matter /- /length-tension /mechanical /advantage
goal /minimize /the /breaking /force /- /correct /answer /✔keep /foot /under /COM
absolute /speed /drills /- /correct /answer /✔Step /over /skills: /tall, /imagine /a /button /under /feet /to /hit
Ankle /- /imagine /in /water /and /stepping /over
Shin /- /
Knee
Crossover /critical /position /- /correct /answer /✔Call /back /to /plyos /for /med /lat /hop/push /off
Need /good /hip /IR/ER /rotation
Lateral /edge /pushes
Arms /oppose /hips /and /eye /movement /- /coiling /the /system
Hip /drive /and /generate /inside /leg /IR /for /Max /acceleration /(lean /and /push / 45 /degree /angle)
multidirectional /pillar /prep /- /correct /answer /✔shoulder /IR, /ER, /thoracic /rotation, /ankle /DF
DYNAMIC /stretch /multidirection /- /correct /answer /✔leg /cradle, /worlds /greatest /stretch, /drop /lunge
multidirectional /integration /movement /- /correct /answer /✔Lateral /march, /rotational /skip
plyos /for /multidirectional /cutting /- /correct /answer /✔NCM /- /often /need /concentric /movement /only
Bound /and /Hops: /often / 1 /leg /that /require /re-direction /of /BW
Continuous /- /high /speed /for /consistent /patterns, /help /to /revert /action /and /commit /to /a /path
(10-15 /min)
Motor /learning: /single /
Decision /emphasis: /closed /drills
High /recovery /- /soft /tissue /tightness /in /hip /flexors /from /maintaining /low /- /correct
/answer /✔multidirectional /technical /skill /session
skill /application /for /multidirectional /10-20 /min /- /correct /answer /✔High /intensity: /single /and /sequence
Decision: /open /and /closed /skills /(reactive /and /nonreactive)
High /recovery
parameters /for /multidirectional /- /correct /answer /✔1-2 /x //week /(45-60 /min)
Volume: /(depends /on /movement /type /and /the /athlete)
Distance: /5-10 /yds /
Reps: /3-6 /(+-2)
Sets: /1-
Rest: /<90 /between /reps, /between /sets />120s /(fatigue /is /enemy /of /motor /learning)
Intensity: /
Max/High /full /speed /& /reactive /focus /- / 48 /hr /recovery
Low: /technical /part /of /session /- /non-reactive /- /active /recovery /and /rehearsal
medicine /ball /is /similar /to /which /movement /is /sports /- /correct /answer /✔cuts /and /crossovers
generate /and /resist /rotational /forces /using /integrated /total /body /movement
improved /coordination /in / 3 /planes /of /movement /at /speed /of /play
- /improved /ability /to /control /and /decelerate /in /diversity /of /positions
you /want /to /reduce /shoulder /mobility /requirements /and /help /athlete /keep /torso
/upright /which /squat /do /you /teach /- /correct /answer /✔front /squat
you /want /your /athlete /to /lift /as /much /load /as /possible /- /correct /answer /✔back /squat
Lower /body /push /for /starting /strength /- /correct /answer /✔trap /bar /dead /lift /(start /from /a /dead /stop)
how /do /you /cue /for /stability /chop /vs /stability /lift /vs /rotational /chop/lift /- /correct
/answer /✔stability /chop: /arms /move /around /body
stability /lift: /ribs /to /hips /(avoid /extension)
rotational: /cue /for /speed
S /factors /of /strength /- /correct /answer /✔Strength
Speed
Power
Spirit
Stamina- /systemic /(cyclist) /& /local /muscle /endurance /(climber)
Suppleness /(flexibility)
Skill
Non-functional /strengthing /- /correct /answer /✔sarcoplasmic /high /reps /low /intensity
may /help /with /recovery
increase /blood /flow
force /= /- /correct /answer /✔MASS /x /acceleration
Mechanic /stress /loading /strategy /- /correct /answer /✔clusters /(intra-rep /intervals) /with /high /rest /to /optimize /acceleration, /strip /sets /(intra-load /variations /100lbs> / 80 /> / 70 /> /60)
metabolic /load /strategy /- /correct /answer /✔escalating /density, /timed /sets
conjugate /strength /programming /- /correct /answer /✔Series /of /peaks /and /valleys: /max /effort /and /dynamic /efforts
Undulating /strength /to /power /to /rest
Develop / 2 /or /more /strength /themes /at /a /time
Rest /depends /on /how /well /movement /types /are /varied
ESD /aerobic /- /correct /answer /✔2-4 /min
if /you /Increase /anaerobic /threshold /- /correct /answer /✔Decrease /exposure /to /accumulation /of /by-product /- /delays /fatigue
max /power /on /speed/power /curve /- /correct /answer /✔ 10 /sec
1" /-1.5" /- /correct /answer /✔ideal /balance /strength /power /nueromuscular
Epley /formula /- /correct /answer /✔ 1 /RM /= /[load /x /reps /x0.33] /+ /load
starting /strength /1RM /intensity /- /correct /answer /✔80-95%
speed /strength / 1 /RM /intensity /- /correct /answer /✔40-60%
Signal /processing /systems /- /correct /answer /✔Fusionsport /smart /system /- /knows /the /arm-body-arm /beam /break
Factors /in /which /beams /are /broken /and /for /how /long
Helps /capture /slight /changes.
Reactive /agility /test /(RAT) /- /correct /answer /✔(pure /reaction /not /decision /making)
Respond /dynamically /to /coach
Elite /athletes /are /5% /faster /than /lower /level /athletes /(slower /by /2%, /so /translates /to /overall /7% /faster)
True /translation /to /sport
Flaw: /using /another /human /for /test /- /introduces /reliability /and /validity /concerns /(not /consistent)
EXOS /uses /smart /speed /capacity /with /a /light /and /sound /stimulus
Y /set-up /with /about / 45 /degree /cuts /(3-4 /cuts /R /and /L)
1 /yd /behind /gate /start
Triggered /in / 45 /ms /= /faster /than /human /reaction /time
Also /have /the /athlete /go /through /a /non-reactive /version
Non /reactive /agility /test /without /timing /system /best /non-reactive /agility /for
/symmetry /(COD /= /change /of /direction /speed /- /correct /answer /✔ 505
side /to /side /difference /of /(%) /in /agility /test /is /indicative /of /injury /risk /- /correct
/answer /✔Injury /risk />15% /(data /from /hopping /and /isokinetic)
(E.g. /post /ACL: /may /be /symmetrical /in /other /test /BUT /not /with /reactive /(apprehension /- /low /confidence /in /ability)
Reactive /agility /provides /one /of /the /most /robust /ways /to /assess /return /to /play)
40 /yd /dash /(set /up /for /20-30 /yds /of /deceleration) /- /correct /answer /✔compare /to /norm /data
Yo-Yo /IRT
(intermittent /recovery /test)
(ESD) /- /correct /answer /✔ramping" /shuttle /run /back /and /forth /cued /by /a /beep /at /increasing /speeds
Distance: / 20 /m
Termination: / 2 /consecutive /failed /test /
baseline
Run /for / 30 /sec /- / 10 /sec /rest /with /ramping /speed /by /+0.5 /km/h /during /each /stage
•captures /decline /in /performance /or /"fatigue /index"
•Fusion /sport /system
•baseline /for /comparison /mid /and /post-season
Stage /Assessment /Run /- /correct /answer /✔Ramping /stages:
2 /min // /stage /
start= /3/10 /RPE
Finish /= /10/10 /RPE
Rest= /walk / 2 /min
Track, /field /etc
18 /min /total
(8/10 /= /a /pace /you /could /hold /for /an /hour)
(10/10 /= /mile /pace /- /can't /hold /for /very /long)
(rest= /"keep /that /pace /right /there" /walking)
- /HR /zones /of /work /at /different /intensities
-7/
-10/
-recovery
- /not /based /on /power /or /speed /but /RPE /(psychological /and /emotional /factors) - /develop /training
- /can /adapt /environment /to /sport - /can /have /multiple /athletes /at /same /time - /measure /of /strength /endurance /if /use /distance /covered - /useful /across /equipment /and /activity
•assume /anaerobic /threshold /is /at /7/10 /RPE /(85% /HR)
•HR /monitor /needed
(if /not /doing /manual)
•need /space /for /distance /(e.g. /track)
1g/1 /lb /BW /for /active /person / → /0.8 /-1.0 /lb /protein /- /correct /answer /✔protein /requirements
Half /your /body /weight
Include /fruits /and /veggies: /.5 /-1 /oz/1 /lb /of /BW /- /correct /answer /✔hydration /requirements
hydration /loss /limits /- /correct /answer /✔No /more /than /2% /of /BW /with /training /session
for /every /lb /lost /in /workout /how /many /oz /to /hydrate /- /correct /answer /✔ 20 /oz
Carb: /protein /fuel /recovery /- /correct /answer /✔2-3:
Higher /autonomy /competence /and /relatedness /associated /with /- /correct /answer
/✔better /motor /learning
better /concentration /and /focus /and /effort
sweet /spot /(motivation /- /correct /answer /✔purposeful /struggle /is /50-80% /error
challenge /point /hypothesis /- /correct /answer /✔Beginner /high /potential /for /learning, /experts /needs /more /challenge-- /they /are /close /to /their /ceiling
