Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsSets Week 1 aims for visual reaction and basic moves. Explains session build, warm-up focus, key measures, and stepping up hardness while keeping good form and safe intro to light signals.
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 using three-choice grids with pass or fake moves. Covers grid setup, signal rules, execution standards, work-rest, and steps to boost trickery and processing 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 objectivesSets Week 4 aims, stressing high-effort, match-like reaction setups and testing. Explains session flow, test picks, contest formats, and reading results for next plans.
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, mixing reactive pattern spotting with 5–10 m sprints and quick turns. Details setup, signal rules, execution, and safe steps for complexity and speed.
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, using small-group reaction chains mimicking opponent signals. Details pitch setup, timing, roles, scoring, and adjusting hardness for sports and 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 easing or advancing drills for different players. Details rules for scaling complexity, speed, and thinking load while keeping purpose, with examples for youth, return-to-play, and top players.
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, pairing tiredness protocol with quick reaction checks. Covers setup, tiredness options, timing, safety, and comparing before/after tiredness reaction measures for toughness.
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 two-light turn decision drill. Explains setup, signal rules, execution standards, work-rest ratios, and steps to boost speed, angles, and choice hardness.
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 metricsSets Week 2 aims, adding turns and space sense. Details session flow, signal types, turn measures, and safely boosting complexity while keeping 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 area reaction drill with light memory. Covers layout, signal rules, memory needs, execution, and scaling for different players.
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 objectivesSets Week 3 aims, stressing choices under medium tiredness and visual search tasks. Explains session design, tiredness dosing, search hardness, and measures for thinking and 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 straight sprint-to-light with touch check. Details setup, sprint length, execution standards, work-rest, and easing for players with low sprint power.
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 still start. Explains setup, stance, execution, timing, and steps to build base reaction speed with little movement hardness.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
