WHO ARE EXOS?

OUR STORY

 STARTED AS A REFUGE FOR ATHLETES

 PIONEERING HUMAN PREFORMANCE
 WE’RE HERE TO UPGRADE LIVES
© 2014 Athletes’ Performance, Inc. 2
KEY EVENTS IN OUR HISTORY

2009 2014
Core Performance 2012 EXOS brand
1999 opens first Corporate
launch
Athletes’ Performance AP trains
founded by Mark Verstegen Performance Centers
opens in Tempe, AZ with Intel & Google 14 NFL
1st Rd picks
2005
2007
Start of relationship with 2011 2013
German National Soccer Argentina Fast Company – NFL Players
team in preparation for Rugby Most Innovative Association -
The Trust Program
2006 World Cup Company in Sports

2011
Intel IRB study
published
2011 2013
Mayo Clinic
AP begins partnership
working with US 2013
2006 2008
2003 National Selected as sole Human
AP begins CPRO & CPESD
Men’s Soccer Performance Provider for
Athletes’ Performance – opens at providing invented
U.S. Special Operations
the Home Depot Center in
Carson, CA solutions to 2010 Team
Forces as part of
the Military
Chinese Preservation of the Force
Olympic and Family (POTFF)
Federation 2011 program
Series D

© 2014 Athletes’ Performance, Inc. 3

FOOTBALL (SOCCER) HISTORY

2005 2011 2012

2015
AP begins Sporting KC
Start of Aston Villa
working with US
relationship with
2010 National
German
Men’s Soccer
National Soccer 2014
Team
team in Everton FC Portland Timbers
preparation for
2006 World Cup

2011
Galatasary
2015
Club Athletico
2009 Paranaense
LA Galaxy 2010
Chinese
Olympic 2011
Federation Polish National Team

© 2014 Athletes’ Performance, Inc. 4

 As to methods there may be a million and then some,
but principles are few. The man who grasps principles
can successfully select his own methods. The man who
tries methods, ignoring principles, is sure to have
trouble.

-Ralph Waldo Emerson

5
Provide the finest performance systems, specialists and
facilities seamlessly integrated to efficiently and ethically
enhance our athlete’s performance

6
SYSTEM PILLARS

MINDSET NUTRITION MOVEMENT RECOVERY

Mindset is about walking into a Food is fuel for the body and Movement refers to incidental The mind and body repair,
situation or working toward a brain. Fueling cuts through the and structured movement. recharge, and upgrade during
goal with a full understanding of latest diet marketing hype. It’s Both are essential for health, rest. Recovery strategies must
what it requires and how to about consuming what fuels the weight management, be employed throughout each
accomplish it. body best. performance and vitality. day, week, month, and year.

7
TRAINING SYSTEM COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in sport

Medicine Ball Activation based on strength-power session

Strength-Power Based on dominant strength quality demands in sport

Energy Systems Development Based on dominant energy system demands in sport

Regeneration Recovery based on total demands of training session

8
MOVEMENT SKILLS

Develop specific movement skills under reactive and non-reactive conditions in an effort to
optimize transfer to sport

LINEAR MULTIDIRECTIONAL

9
MULTI-DIRECTIONAL SPEED
APPLYING THE TEC MODEL
LEARNING OBJECTIVES

  Review optimal patterns for multi-directional speed

  Apply the TEC model to multi-directional speed
  Use the TEC model to identify, prioritize, and correct common multi-directional
speed errors

12
01
MULTI-DIRECTIONAL MOVEMENT
  Shuffle & Cross-over
-  Posture
-  Leg action
-  Arm action
COACHING PYRAMID

Rotational
ARM ACTION balance

Inside leg
LEG ACTION Outside leg

Center of mass
POSTURE Base of support

Verstegen, 2014.
14
CRITICAL POSITION 1
BASE POSITION

  Neutral spine position

  Base width & depth based on sport demands
  Load inside edge of shoes
  Balanced COM

Jeffreys, 2006., 2010., Sheppard, 2006.

15
CRITICAL POSITION 2
SHUFFLE/CUTTING

  Low base > shoulder width

  Outside leg push through inside edge loading
  Inside leg hovers and stays within inside shoulder
  Angle to minimize air time

Jeffreys, 2006., 2010., Sheppard, 2006.

16
CRITICAL POSITION 2
CROSSOVER

  Inside leg push through outside edge loading

  Outside leg snaps tightly across body
  Shoulder/arm rotation counters hip rotation
  Angle to minimize air time

Jeffreys, 2006., 2010., Sheppard, 2006.

17
PUTTING IT ALL TOGETHER

  “Stay low”
  “Set your angles”
  “Attack the ground”

Jeffreys, 2006., 2010., Sheppard, 2006.

18
19
02
IDENTIFYING A HIERARCHY OF ERRORS
  TEC model for multi-directional speed
-  Position
-  Pattern
-  Power
TEC MODEL

How to correct the

movement
(verbal/non-verbal)
COACHING

What the movement

does look like
(actual performance)
ERROR

What the movement

should look like
(expert)
TECHNICAL

21
TEC MODEL: OPTIMAL

POWER Strength qualities

PATTERN Coordination

POSITION Mobility/stability

22
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

23
HIGH CENTER OF MASS: 5-10-5

24
HIGH CENTER OF MASS: L-DRILL

25
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

26
RESISTED SHUFFLE LOAD & LIFT

27
RESISTED CROSS-OVER LOAD & LIFT

VIDEO OF RESISTED X-OVER LOAD/

LIFT

28
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

29
BASE OF SUPPORT: 5-10-5

30
BASE OF SUPPORT: L-DRILL

31
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

32
SLED RESISTED SHUFFLE

33
SLED RESISTED CROSS-OVER

34
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

35
FOOT LOADING: L-DRILL

36
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

37
RESISTED 90° CROSS-OVER SPRINT

VIDEO OF RESISTED 90° SPRINT

38
TEC MODEL: MULTI-DIRECTIONAL

MULTI-DIRECTIONAL MOVEMENT

TECHNICAL ERROR COACHING

Verbal Non-verbal

Resisted shuffle
High center of mass
“Stay under the load/lift
Low center of mass Excessive compensatory spinal
roof” Resisted x-over
flexion
load/lift

Sled resisted
Narrow or excessively wide base of “Low & shuffle
Optimal angles of attack
support aggressive cut” Sled resisted x-
over

“Imagine Resisted
Foot loading favors the midline Inappropriate loading of foot jumping as far as 90° x-over sprint
possible”

39
40
03
CONCLUSIONS
ACCELERATION: CONCLUSIONS

  Three step process for multi-directional movement dysfunction & correction:

-  Identify what the optimal movement looks like
-  Position
-  Pattern
-  Power
-  Identify where there are errors
-  Center of mass
-  Base of support
-  Loading on the foot
-  Prioritize & correct the errors
-  Verbal
-  Non-verbal

42
LEARNING OBJECTIVES

  Review optimal patterns for multi-directional speed

  Apply the technical coaching model to multi-directional speed
  Use the technical coaching model to identify, prioritize, and correct common
errors

43
REFERENCES

  Gambetta, V. (2007). Athletic development: The art & science of functional sports
conditioning. Human Kinetics.
Jeffreys, I. (2006). Motor Learning---Applications for Agility, Part 1. Strength & Conditioning
Journal, 28(5), 72-76.
Jeffreys, I. (2006). Motor Learning---Applications for Agility, Part 2. Strength & Conditioning
Journal, 28(6), 10-14.
Jeffreys, I. (2010). Gamespeed: Movement Training for Superior Sports Performance.
Coaches Choice.
  Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training
and testing. Journal of sports sciences, 24(9), 919-932.
  Sheppard, J. M., et al. "An evaluation of a new test of reactive agility and its relationship to
sprint speed and change of direction speed." Journal of Science and Medicine in Sport 9.4
(2006): 342-349.
  Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite
Performance to Win All Day, Every Day. Penguin.
45