Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.



How to Come Back from Turf Toe

Just avoid turf, right? Actually, turf toe is a general name for an injury that can happen other places. Find out why it occurs and what to do about it.


Acceleration - Split Stance - Baseball

This movement will increase your speed by improving your running mechanics.


Forward Lunge Elbow to Instep - Baseball

If you do only one stretch before a game or training, this movement should be it.


Lateral Lunge - Baseball

This movement will help you become a better fielder by improving you ability to get your hips down on a ball.


Glute Bridge - Baseball

This movement will help improve your speed and range on the field.


Hip Crossover - Baseball

This movement will help you develop the power that comes with your hip rotation.


Rapid Response 2 Inch Runs - Baseball

This rapid response drill for baseball will work on improving your foot speed to help make you lighter on your feet.


Crossover Drill - Stabilization Baseball

The crossover drill will help develop a powerful crossover and first step.


Split Squat - Baseball

This squat helps develop the leg strength needed to excel at the plate and in the field.


AIS Quad/Hip Flexor Stretch Sidelying - Baseball

This stretch will help you open up the muscles in the front of your hips, allowing for increased speed and reduced chance of injury.


4 Cone Random Agility Drill - Baseball

This movement will help extend your range and test your athletic ability.


Base Position - Baseball

Get your body in the perfect fielding position.


Baseball Self-Massage - Baseball

For more site specific self-massage, your baseball is a great tool.


Crossover Drill - Continuous - Baseball

The continuous crossover drill is one of the most demanding and beneficial exercises you can do.


Drop Lunge - Baseball

The drop lunge will stretch out the muscles from the backside of your hips all the way down your thighs.


90-90 Stretch - Baseball

This stretch improves shoulder and hip mobility to help you generate more arm and bat speed.


Acceleration Wall Drill - March - Baseball

This drill will help build acceleration and correct foot and ground interaction.


Acceleration Wall Drill - Single Exchange - Baseball

This movement is the next progression from the wall drill marching movement.


AIS Shoulder Stretch Sidelying - Baseball

This stretch can help protect the rotator cuff from injury.


Arm Action Seated - Baseball

Your arm action has a direct correlation with your speed.

New Content

Latest Tagged Baseball

The Performance Life

adiPure Training Tips from Mark Verstegen

Check out this video to learn about the benefits of training with the new adidas adiPure trainer.

The Performance Life

Mark Verstegen's Fenway Park Workout

Core Performance founder Mark Verstegen visited Fenway Park to help Red Sox employees stay healthy and energized.

Play Better

How to Harness Cody Ross' Championship Mindset

Teammates Pat Burrell and Cody Ross show how to thrive from adversity.


Knee Pain Lessons from Hall of Famer Andre Dawson

Hall of Fame outfielder Andre Dawson talks about dealing with knee pain and avoiding back problems.

The Performance Life

What It's Like to Raise a Big Leaguer

Rookie Jason Heyward is off to a speedy start with the Atlanta Braves. We asked his parents what it takes to raise a rising star.