Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsDefines Week 1 goals for visual reaction and simple movement. Explains session structure, warm-up focus, key metrics, and how to progress difficulty while maintaining quality technique and safe exposure 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, progressionsDetails Week 3 Drill A using three-choice decision grids with pass or fake actions. Covers grid setup, cue logic, execution standards, work-rest, and progressions to increase 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 objectivesDefines Week 4 objectives, emphasizing high-intensity, game-like reactive scenarios and testing. Explains session flow, test selection, competitive formats, and how to interpret 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 CODCovers Week 3 Drill B, combining reactive pattern recognition with short sprints and immediate change of direction. Details setup, cue logic, execution, and how to progress complexity and speed safely.
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-sided reactive sequences that simulate opponent cues. Details 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 levelsExplains how to regress or advance drills for different athletes. Details criteria for scaling complexity, speed, and cognitive load while preserving intent, plus examples for youth, return-to-play, and 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, pairing a fatigue protocol with rapid reactive probes. Covers setup, fatigue options, timing, safety, and how to compare pre- and post-fatigue reaction metrics to 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, and progressions 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 metricsDefines Week 2 goals, adding directional change and spatial awareness. Details session flow, cue types, metrics for change of direction, and how to safely increase complexity while preserving 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 with a light memory element. Covers 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 objectivesDefines Week 3 objectives, emphasizing decision-making under moderate fatigue and visual search tasks. Explains session design, fatigue dosing, search complexity, and metrics to monitor cognitive 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 linear sprint-to-light with touch confirmation. Details setup, sprint distance, execution standards, work-rest, and regressions for athletes with 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, timing, and progressions to build foundational reaction speed with minimal movement complexity.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
