Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsDefines Week 1 goals fi visual reaction an simple movement. Explains session structure, warm-up focus, key metrics, an how fi progress difficulty while maintainin quality technique an safe exposure to new light-base stimuli.
Session structure and warm-up focusKey visual reaction performance metricsMovement quality and posture checkpointsProgression rules across Week 1 sessionsCommon Week 1 technical errorsLesson 2Week 3 Drill A: 3-choice decision grids with passing/fake actions — setup, execution, work/rest, progressionsDetails Week 3 Drill A usin three-choice decision grids wid pass or fake actions. Covers grid setup, cue logic, execution standards, work-rest, an progressions fi increase deception an processin speed.
Grid layout and spacing guidelinesCue rules for pass versus fake actionsFootwork and body orientation cuesWork-rest structure and rep countsProgressions for deception and speedLesson 3Week 4: High-intensity, game-like reactive scenarios and testing sessions — session objectivesDefines Week 4 objectives, emphasizin high-intensity, game-like reactive scenarios an testin. Explains session flow, test selection, competitive formats, an how fi interpret results fi future plannin.
Week 4 intensity and outcome goalsDesigning game-like reactive drillsFormal and informal testing optionsCompetitive formats and scoring rulesUsing results to plan next blockLesson 4Week 3 Drill B: Reactive pattern recognition combined with 5–10 m sprint and immediate CODCovers Week 3 Drill B, combin reactive pattern recognition wid short sprints an immediate change of direction. Details setup, cue logic, execution, an how fi progress complexity an speed safe.
Pattern library and cue designSprint and COD distance settingsExecution standards and postureWork-rest and fatigue managementProgressions for pattern difficultyLesson 5Week 4 Drill A: Small-sided reactive sequences simulating opponent cues with timed roundsExplains Week 4 Drill A, usin small-sided reactive sequences dat simulate opponent cues. Details court setup, timin, roles, scorin, an how fi adjust complexity fi different sports an levels.
Space, boundary, and goal setupDesigning opponent-like light cuesRound timing and rotation rulesScoring systems and constraintsSport-specific adaptationsLesson 6Drill regressions and advanced variations for different ability levelsExplains how fi regress or advance drills fi different athletes. Details criteria fi scalin complexity, speed, an cognitive load while preservin intent, plus examples fi youth, return-to-play, an elite performers.
Principles for scaling drill difficultyRegressions for beginners and youthAdjustments for injured or deconditionedAdvanced variations for elite athletesModifying cognitive and visual loadLesson 7Week 4 Drill B: Fatigue protocol followed by rapid reactive probes (pre/post fatigue comparisons)Introduces Week 4 Drill B, pairin a fatigue protocol wid rapid reactive probes. Covers setup, fatigue options, timin, safety, an how fi compare pre- an post-fatigue reaction metrics fi assess resilience.
Selecting appropriate fatigue protocolsDrill layout, spacing, and light placementTiming, work-to-rest, and rep targetsPre- and post-fatigue testing proceduresSafety, monitoring, and stop criteriaLesson 8Week 2 Drill A: Dual-light COD decision drill (left/right) — setup, execution, work/rest, progressionsCovers Week 2 Drill A, a dual-light change-of-direction decision drill. Explains setup, cue rules, execution standards, work-to-rest ratios, an progressions fi increase speed, angles, an decision complexity.
Cone and light placement and distancesDecision rules for left versus right cuesExecution standards and coaching cuesWork-to-rest ratios and set structureProgressions for angles and speedLesson 9Week 2: Reaction with directional change and spatial awareness — session objectives and metricsDefines Week 2 goals, addin directional change an spatial awareness. Details session flow, cue types, metrics fi change of direction, an how fi safe increase complexity while preservin sharp reactions.
Session goals and weekly performance targetsWarm-up emphasizing COD mechanicsSpatial awareness and scanning tasksKey COD and reaction time metricsProgression across Week 2 sessionsLesson 10Week 2 Drill B: Multi-target quadrant reaction with light memory element — setup, execution, work/restExplains Week 2 Drill B, a multi-target quadrant reaction drill wid a light memory element. Covers layout, cue rules, memory demands, execution, an how fi scale difficulty fi different athletes.
Quadrant layout and target numberingCue patterns and memory challengesMovement rules and footwork optionsWork-rest and density of decisionsProgressions for memory complexityLesson 11Week 3: Decision-making under moderate fatigue and visual search tasks — session objectivesDefines Week 3 objectives, emphasizin decision-makin under moderate fatigue an visual search tasks. Explains session design, fatigue dosin, search complexity, an metrics fi monitor cognitive an physical load.
Session goals and target intensitiesDesigning moderate fatigue exposureVisual search task complexity levelsMonitoring cognitive and physical loadAdjusting difficulty between sessionsLesson 12Week 1 Drill B: Linear sprint-to-light with touch confirmation — setup, execution, work/rest, regressionsDescribes Week 1 Drill B, a linear sprint-to-light wid touch confirmation. Details setup, sprint distance, execution standards, work-rest, an regressions fi athletes wid limited sprint capacity.
Sprint distance and cone placementStart positions and timing triggersTouch confirmation and finish rulesWork-rest and sprint volume planningRegressions for lower fitness levelsLesson 13Week 1 Drill A: Single light response with stationary start — setup, execution, work/rest, progressionsIntroduces Week 1 Drill A, a single-light response from a stationary start. Explains setup, stance, execution, timin, an progressions fi build foundational reaction speed wid minimal movement complexity.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
