Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsDefine Week 1 goals for visual reaction and simple movement. Explain session structure, warm-up focus, key metrics, and how to step up difficulty while keeping good technique and safe intro to new light-based 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, progressionsDetail Week 3 Drill A using three-choice decision grids with pass or fake actions. Cover grid setup, cue logic, execution standards, work-rest, and steps to boost deception 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 objectivesDefine Week 4 objectives, stressing high-intensity, game-like reactive scenarios and testing. Explain session flow, test pick, competitive formats, and how to read results for future planning.
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 CODCover Week 3 Drill B, mixing reactive pattern recognition with short sprints and quick change of direction. Detail setup, cue logic, execution, and how to step up complexity and 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 roundsExplain Week 4 Drill A, using small-sided reactive sequences dat simulate opponent cues. Detail court setup, timing, roles, scoring, and how to adjust complexity for different 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 levelsExplain how to pull back or step up drills for different athletes. Detail rules for scaling complexity, speed, and brain load while keeping intent, plus examples for youth, return-to-play, and elite 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)Introduce Week 4 Drill B, pairing a fatigue protocol with quick reactive probes. Cover setup, fatigue options, timing, safety, and how to compare pre- and post-fatigue reaction metrics to check 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, progressionsCover Week 2 Drill A, a dual-light change-of-direction decision drill. Explain setup, cue rules, execution standards, work-to-rest ratios, and steps to increase speed, angles, and 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 metricsDefine Week 2 goals, adding directional change and spatial awareness. Detail session flow, cue types, metrics for change of direction, and how to safe increase 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/restExplain Week 2 Drill B, a multi-target quadrant reaction drill with a light memory element. Cover layout, cue rules, memory demands, execution, and how to scale difficulty for 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 objectivesDefine Week 3 objectives, stressing decision-making under moderate fatigue and visual search tasks. Explain session design, fatigue dosing, search complexity, and metrics to watch brain 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, regressionsDescribe Week 1 Drill B, a linear sprint-to-light with touch confirmation. Detail setup, sprint distance, execution standards, work-rest, and regressions for athletes with limited 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, progressionsIntroduce Week 1 Drill A, a single-light response from a stationary start. Explain setup, stance, execution, timing, and steps to build basic reaction speed with little movement complexity.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
