Lesson 1Week 1: Basic visual reaction and simple move patterns — session aims and progress measuresSets Week 1 aims for visual reaction and basic moves. Explains session plan, warm-up focus, key measures, and ramping difficulty while keeping good form and safe intro to lights.
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 grids and pass/fake moves. Covers grid setup, signal rules, execution, 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 aimsSets Week 4 aims with high-effort, match-like reaction scenarios and tests. Explains session flow, test picks, 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 spotting with 5–10 m sprint and quick CODCovers Week 3 Drill B mixing pattern spotting with 5–10 m sprints and quick turns. Details setup, signal rules, execution, and safe ramps in challenge 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 with small-group reaction sequences mimicking opponent signals. Details setup, timing, roles, scoring, and tweaking 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 challenge, speed, mental load while keeping purpose, with examples for youth, return-to-play, elites.
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 metrics 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, dual-light turn decision drill (left/right). Explains setup, signal rules, execution, work-rest, and steps to boost speed, angles, decision 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 aims and metricsSets Week 2 aims adding turns and space awareness. Details session flow, signal types, turn measures, and safe ramps in 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, multi-target quadrant reaction with light memory. Covers layout, signal rules, memory needs, execution, and scaling 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 aimsSets Week 3 aims focusing on choices under medium tiredness and visual search. Explains session design, tiredness dosing, search challenge, and measures for mental/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 check. Details setup, sprint length, execution, work-rest, and easings for low sprint players.
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 still start. Explains setup, stance, execution, timing, and steps to build base reaction speed with little move challenge.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
