Lesson 1Week 1: Basic visual reaction and simple movement patterns — session objectives and progress metricsSets Week 1 aims for visual reaction and simple moves. Explains session build, warm-up focus, key measures, and how to raise difficulty while keeping good form and safe start with new 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, doing 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, game-like reaction setups and testing. Explains session flow, test picks, contest formats, and how to read 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 short sprints and quick direction change. Details setup, signal rules, doing, and how to raise challenge 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-group reaction chains that copy opponent signals. Details area setup, timing, roles, scoring, and how to tune challenge 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 ease or advance drills for different players. Details rules for scaling challenge, speed, and thinking load while keeping purpose, plus examples for young, returning, 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 setup with quick reaction checks. Covers setup, tiredness choices, timing, safety, and how to compare before and 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 direction change choice drill. Explains setup, signal rules, doing standards, work-rest times, and steps to boost speed, turns, and choice challenge.
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 direction change and space sense. Details session flow, signal types, measures for direction change, and how to safely raise challenge 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 part. Covers layout, signal rules, memory needs, doing, and how to scale difficulty for 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 amounts, search challenge, and measures to watch thinking and body 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, doing standards, work-rest, and easings 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, doing, timing, and steps to build base reaction speed with little movement challenge.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
