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(3.9 MB)Description of the illuminated target station
With a flashlight in his hand, the candidate stands in the start zone, surrounded by six targets arranged in a 180-degree arc. When the candidate starts the station, the targets light up in red one at a time randomly. When a target lights up in green, the candidate has 3 seconds to notice it, move to the corresponding zone on the ground (e.g. black target, black mat), and aim at the (30 cm X 30 cm) square target with the flashlight for at least 1 second.
Part A: Exercises for the illuminated target station
*At the start of training, all exercises can be done without excess weight. However, it is recommended that, once you have mastered them without excess weight, you do the exercises below with a vest and a weighted belt.
1) Aiming phase
Objective
Aim as quickly as possible at the cardboard on the wall whose colour corresponds to the colour shown or called.
Required material
A blue hoop, a flashlight or a laser pointer, a 30 x 30 cm red cardboard and green cardboard, a 10 x 10 cm red cardboard and green cardboard.
Starting position
Procedure
Facing a wall, the candidate stands in the blue hoop with the flashlight in his hand. Two cardboards, one red and one green, are placed to the left and to the right in front of him (below eye level). The center of the hoop must be at 2.85 m from the wall. This is the same distance between the hoop of the aiming zone and the illuminated targets in the SPAT-ENPQ circuit.
Directives
In a team of two, the teammate stands near the candidate and shows him a colour using the small cardboards. With the flashlight, the candidate must aim as quickly as possible at the cardboard on the wall, whose colour corresponds to the one shown by his teammate.
We can repeat the exercise by calling the colour “green” or “red” of the cardboard that must be pointed at.
To improve the reaction time, the PrepT-SPAT test no. 4 on the motor reaction time can also be used as an exercise to prepare for the illuminated target station.
2) Stepping back phase
Objective
Move by taking a step back assertively without trampling and without looking back.
Required material
Three hoops (one red, one green and one blue).
Starting position
Procedure
Arrange the hoops so that the candidate can stand in the blue hoop whose centre is at 2.85 m from the wall. Place the red hoop and the green hoop at 45o to the left and to the right behind it. The distance between the green, blue and red hoops must be 30.5 cm (from edge to edge). The colours of the hoops and the cardboards must be opposite (green hoop and red cardboard on the right, red hoop and green cardboard on the left).
Directives
The candidate must step back in each hoop while looking back until the task is easily accomplished. Then, move to the next exercise.
Video - 2- Stepping back phase (looking)
Directives
The candidate must step back in each hoop without looking back until the task is easily accomplished.
Video - 2- Stepping back phase (without looking)
When the candidate performs exercises 2A and 2B easily, gradually move the red hoop and the green hoop away from the centre hoop up to a maximum distance of 61 cm. The candidate steps back in the hoops, first while looking back, and then without looking.
Exercise 2C – Video 1 – Stepping back phase (looking) – Hoops further away
Exercise 2C – Video 2 – Stepping back phase (without looking) – Hoops further away
Directives
When all three previous exercises are performed with ease, a visual command can be added to the exercise. In a team of two, the teammate shows the colour to the candidate using the small cardboards. The candidate must move in the hoop corresponding to the colour shown.
The exercise can be repeated by calling the colour “green” or “red” and the candidate will have to step back in the hoop corresponding to the colour mentioned.
3) Combination of phases 1 and 2
Combining the aiming phase with the stepping back phase in a practice exercise allows simulating the task that must be accomplished at the illuminated target station during the SPAT-ENPQ.
Starting position
Procedure
In a team of two, the candidate stands in the blue hoop and his teammate is close by.
Directives
The teammate shows a small “green” or “red” cardboard. The candidate must aim as quickly as possible at the same coloured target on the wall and then step back in the same coloured hoop located on the opposite side. When the task is done properly, the candidate can attempt to aim at the target on the wall while stepping back at the same time in the corresponding coloured hoop. As suggested earlier, this exercise should be done with an excess weight to recreate the conditions of the SPAT-ENPQ as closely as possible.
Video – 3-Combination of phases 1 and 2
Part B: Peripheral vision exercises
At the start of training, all exercises can be done without excess weight. However, it is recommended that, once you have mastered them without excess weight, you do the exercises below with a vest and a weighted belt.
Exercise 4A)
Objective
Catch a ball dropped on the ground to the left or to the right of the candidate as quickly as possible before it touches the ground. Minimize the distance between the candidate and his teammates.
Required material
Tennis balls or small balls.
Directives
In a team of three, the candidate stands straight in front of his teammates looking far ahead while his teammates position themselves to his left and to his right, at an approximate 45-degree angle, each holding a ball in their hands. One of the two teammates drops, at random, his ball and the candidate must catch it before the second bounce.
Video – 4-Peripheral vision
To increase the level of difficulty of this exercise, we can ask the candidate to catch the ball before it bounces for the first time or yet ask the teammates to get as close as possible to the candidate until they are standing side by side.
Exercise 4B)
Objective
Catch the ball and step back in the corresponding hoop.
Required material
Six tennis balls, a red hoop, a blue hoop and a green hoop.
Directives
- In a team of 7 persons, the 6 teammates position themselves in semi-circle around the candidate, simulating the 6 silhouettes of the illuminated target station, as shown in the video entitles “Exercise 4B) – Video 1 - 4-Peripheral vision.
- All the teammates have a ball.
- Each of the teammates drop randomly their ball so that it bounces once toward the candidate.
- The candidate must catch it before it bounces a second time.
To increase the level of difficulty of this exercise, the teammates follow the same procedure but by throwing the ball at the candidate with no rebound.
We can also place hoops behind the candidate as shown in the previous exercises. The candidate will have to catch the ball, and then step back in the hoop on the opposite side of the teammate who has thrown the ball.
Exercise 4C)
Objective
Walking backwards while dribbling or bouncing a tennis ball on the ground.
Required material
A basketball and a tennis ball.
While dribbling a basketball, the candidate takes a tennis ball in the other hand, throws it on the ground and catches it.
To increase the level of difficulty of this exercise, the candidate is asked to perform these tasks while looking ahead and/or walking in a straight line.
Part C: Training circuit
Objective
Integrate the exercises for the illuminated target station in a circuit that increases the heart rate in order to do these exercises at different levels of fatigue.
Required material
- a red hoop, a green hoop and a blue hoop;
- a flashlight;
- a small red cardboard and a small green cardboard;
- a 30 x 30 cm red cardboard and a 30 x 30 cm green cardboard;
- an agility ladder.
Directives
- Do three laps of a circuit made up of seven stations, taking a 2-minute rest between each lap.
- Each station requires 30 to 45 seconds of effort. It is recommended to do the exercises of the circuit in a team of two. Thus, when the candidate performs the various exercises, his teammate will be taking a break or, in the case of stations 2 and 6, will play the role of the person nearby showing the cardboards.
