Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsSets Week 1 goals for visual reaction and simple movements. Explains session structure, warm-up focus, key measures, and how to increase difficulty while keeping good technique and safe intro to light 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 with three-choice decision grids and pass/fake actions. Covers grid setup, cue logic, execution rules, 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 objectivesSets Week 4 aims, focusing on high-intensity, match-like reactive scenarios and testing. Explains session flow, test choices, competitive setups, 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 change of direction. Details setup, cue logic, execution, and safe ways to ramp 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, small-sided reactive sequences mimicking opponent cues. Details pitch setup, timing, roles, scoring, and adjusting complexity 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 how to simplify or advance drills for different players. Details rules for scaling complexity, speed, and mental load while keeping the goal, with examples for youth, return-to-play, and top 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, fatigue protocol with quick reactive tests. Covers setup, fatigue choices, timing, safety, and comparing pre- and post-fatigue metrics for 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, dual-light change-of-direction decision drill. Explains setup, cue rules, execution, work-rest, and steps to increase speed, angles, and decision toughness.
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 goals, adding direction changes and space awareness. Details session flow, cue types, COD metrics, and safe complexity increase 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, multi-target quadrant reaction with light memory. Covers layout, cue 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, focusing on decisions under moderate tiredness and visual search tasks. Explains session design, fatigue dosing, search complexity, and metrics for mental 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, straight sprint-to-light with touch. Details setup, sprint distance, execution, work-rest, and simplifications 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, single-light response from standing start. Explains 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
