Aralin 1Linggo 1: Basic visual reaction at simpleng pattern ng galaw — layunin ng sesyon at sukat ng pag-unladTinitiyak ang mga layunin ng Linggo 1 para sa visual reaction at simpleng pattern ng galaw. Ipinaliliwanag ang istraktura ng sesyon, focus ng warm-up, pangunahing sukat, at kung paano i-unlad ang kahirapan habang pinapanatili ang kalidad ng technique at ligtas na exposure sa bagong stimulus batay sa liwanag.
Session structure and warm-up focusKey visual reaction performance metricsMovement quality and posture checkpointsProgression rules across Week 1 sessionsCommon Week 1 technical errorsAralin 2Drill A ng Linggo 3: 3-choice decision grid na may passing/fake action — setup, execution, work/rest, pag-unladTinutukoy ang Drill A ng Linggo 3 gamit ang three-choice decision grid na may pass o fake action. Sumasaklaw sa setup ng grid, cue logic, standard ng execution, work-rest, at pag-unlad upang dagdagan ang deception at 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 speedAralin 3Linggo 4: High-intensity, game-like na scenario sa reaksyon at testing session — layunin ng sesyonTinitiyak ang mga layunin ng Linggo 4, na nagbibigay-diin sa high-intensity, game-like na scenario sa reaksyon at testing. Ipinaliliwanag ang flow ng sesyon, pagpili ng test, competitive format, at kung paano i-interpret ang resulta para sa future planning.
Week 4 intensity and outcome goalsDesigning game-like reactive drillsFormal and informal testing optionsCompetitive formats and scoring rulesUsing results to plan next blockAralin 4Drill B ng Linggo 3: Reactive pattern recognition na may 5–10 m sprint at immediate CODSumasaklaw sa Drill B ng Linggo 3, na naghahalo ng reactive pattern recognition na may maikling sprint at immediate change of direction. Tinutukoy ang setup, cue logic, execution, at kung paano i-unlad ang complexity at bilis nang ligtas.
Pattern library and cue designSprint and COD distance settingsExecution standards and postureWork-rest and fatigue managementProgressions for pattern difficultyAralin 5Drill A ng Linggo 4: Small-sided reactive sequence na nagpapahiwatig ng opponent cue na may timed roundIpinaliliwanag ang Drill A ng Linggo 4, gamit ang small-sided reactive sequence na nagpapahiwatig ng opponent cue. Tinutukoy ang setup ng court, timing, role, scoring, at kung paano i-adjust ang complexity para sa iba't ibang sport at level.
Space, boundary, and goal setupDesigning opponent-like light cuesRound timing and rotation rulesScoring systems and constraintsSport-specific adaptationsAralin 6Mga regression ng drill at advanced variation para sa iba't ibang antas ng kakayahanIpinaliliwanag kung paano mag-regress o mag-advance ng drill para sa iba't ibang atleta. Tinutukoy ang criteria para sa scaling ng complexity, bilis, at karga sa pag-iisip habang pinapanatili ang intent, plus halimbawa para sa youth, return-to-play, at elite performer.
Principles for scaling drill difficultyRegressions for beginners and youthAdjustments for injured or deconditionedAdvanced variations for elite athletesModifying cognitive and visual loadAralin 7Drill B ng Linggo 4: Fatigue protocol na sinusundan ng rapid reactive probe (pre/post fatigue comparison)Nagpapakilala sa Drill B ng Linggo 4, na nagpapares ng fatigue protocol na may rapid reactive probe. Sumasaklaw sa setup, opsyon sa fatigue, timing, kaligtasan, at kung paano ikumpara ang pre- at post-fatigue reaction metric upang suriin ang resilience.
Selecting appropriate fatigue protocolsDrill layout, spacing, and light placementTiming, work-to-rest, and rep targetsPre- and post-fatigue testing proceduresSafety, monitoring, and stop criteriaAralin 8Drill A ng Linggo 2: Dual-light COD decision drill (left/right) — setup, execution, work/rest, pag-unladSumasaklaw sa Drill A ng Linggo 2, isang dual-light change-of-direction decision drill. Ipinaliliwanag ang setup, cue rule, standard ng execution, work-to-rest ratio, at pag-unlad upang dagdagan ang bilis, anggulo, at complexity ng desisyon.
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 speedAralin 9Linggo 2: Reaksyon na may directional change at spatial awareness — layunin ng sesyon at sukatTinitiyak ang mga layunin ng Linggo 2, na nagdadagdag ng directional change at spatial awareness. Tinutukoy ang flow ng sesyon, uri ng cue, sukat para sa change of direction, at kung paano ligtas na dagdagan ang complexity habang pinapanatili ang matalas na reaksyon.
Session goals and weekly performance targetsWarm-up emphasizing COD mechanicsSpatial awareness and scanning tasksKey COD and reaction time metricsProgression across Week 2 sessionsAralin 10Drill B ng Linggo 2: Multi-target quadrant reaction na may light memory element — setup, execution, work/restIpinaliliwanag ang Drill B ng Linggo 2, isang multi-target quadrant reaction drill na may light memory element. Sumasaklaw sa layout, cue rule, memory demand, execution, at kung paano i-scale ang kahirapan para sa iba't ibang atleta.
Quadrant layout and target numberingCue patterns and memory challengesMovement rules and footwork optionsWork-rest and density of decisionsProgressions for memory complexityAralin 11Linggo 3: Decision-making sa ilalim ng moderate fatigue at visual search task — layunin ng sesyonTinitiyak ang mga layunin ng Linggo 3, na nagbibigay-diin sa decision-making sa ilalim ng moderate fatigue at visual search task. Ipinaliliwanag ang disenyo ng sesyon, dosing ng fatigue, complexity ng search, at sukat upang subaybayan ang cognitive at physical load.
Session goals and target intensitiesDesigning moderate fatigue exposureVisual search task complexity levelsMonitoring cognitive and physical loadAdjusting difficulty between sessionsAralin 12Drill B ng Linggo 1: Linear sprint-to-light na may touch confirmation — setup, execution, work/rest, regressionsNaglalarawan ng Drill B ng Linggo 1, isang linear sprint-to-light na may touch confirmation. Tinutukoy ang setup, distansya ng sprint, standard ng execution, work-rest, at regressions para sa mga atleta na may limitadong kakayahang sprint.
Sprint distance and cone placementStart positions and timing triggersTouch confirmation and finish rulesWork-rest and sprint volume planningRegressions for lower fitness levelsAralin 13Drill A ng Linggo 1: Single light response na may stationary start — setup, execution, work/rest, pag-unladNagpapakilala sa Drill A ng Linggo 1, isang single-light response mula sa stationary start. Ipinaliliwanag ang setup, stance, execution, timing, at pag-unlad upang bumuo ng foundational reaction speed na may minimal na complexity ng galaw.
Starting stance and body alignmentLight placement and reaction distanceExecution sequence and timing focusWork-rest ratios and volume targetsProgressions for added complexity
