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.



11 Ways to Run Faster

Scott Wachter

One of the training methods used to improve speed in sports is known as sprint-assisted training. The idea behind sprint-assisted training is to increase your stride rate by forcing your body to perform at a higher level than would be possible without assistance. Sprint-assisted training produces this effect by getting the nervous and muscular systems used to higher contraction rates. After several weeks, the nervous system allows you to continue these higher rates without any help. Research shows that your number of steps taken per second and the length of your stride can improve after 4-8 weeks of sprint-assisted training.

Read More

Tags: Acceleration, Speed, Training, Sports Performance


Q&A: How to Comeback from Jumper's Knee

Erik Charlton / flickr

Q: My doctor recently diagnosed me with "jumper's knee" and told me that my knee tends to move in. What exercises should I be doing to strengthen my knee and the muscles around it so I can stop missing time on the basketball court?

Read More

Tags: Regeneration, Injury, Basketball, Rehabilitation, Q&A, Knee

Play Better

Why Football Players Dance So Well

When Warren Sapp joined the cast of “Dancing with the Stars,” many people scoffed. How would a former defensive lineman who has weighed more than 330 pounds possibly compete on the dance floor?

That Sapp has become the latest former NFL star to thrive on the show does not surprise Ken Croner. The Athletes’ Performance coach, who has worked with NFL pros such as Brett Favre, Matt Hasselbeck, and Deuce McAllister, believes the moves on the football field translate well to the dance hall.

Read More

Tags: Mini Band, Hurdles, Acceleration, Football, Agility, Deceleration, Balance

In the News

Sue Falsone Makes History

As the first female physical therapist in Major League Baseball, Sue Falsone helps the Los Angeles Dodgers players avoid injury and stay in the game with the same methods used at Core Performance. In this video, she talks about what it feels like to make history, and what it takes to keep your muscles and joints strong and healthy. 

Read More

Tags: Baseball, Rehabilitation, Goals, Women

The Performance Life

Moving on to New Challenges

philo / flickr

This past week, I was forced to make one of the toughest decisions in my life. Because I felt like I was compromising my academic success by playing soccer, which had turned from a stress release to a stress factor over the past weeks, I met with my coach to inform him I would not be playing for the rest of this season. The move, surprisingly and to my happiness, was met with understanding from my teammates and many people I have talked to since my decision.

So what’s next? Physical activity will still be a way for me to clear out my head, as evidenced by the 30-minute run I went on this morning.

Read More

Tags: College, Pressure, Goals

The Performance Life

Who's Watching Out for Your Waistline?

The U.S. government has just announced new physical activity guidelines for Americans. If you’re a glutton for reading long federal documents, check out the plan. Otherwise, save yourself the pain—we’ve unscrambled the key facts for you: The government wants you to move more every day.

That’s outstanding advice, but here’s the issue: Beyond the idea to get active, this new recommendation provides very little information for you to actually act on. So to help make sense of the senseless, we called in a third party—Athletes’ Performance founder Mark Verstegen.

With Verstegen’s help, we’ve decoded five crazy federal mandates contained in the government’s new guidelines and laid out a rescue plan for overweight America.

Read More

Tags: Health, Weight Loss

Play Better

Major League Breakthrough

The 2008 Major League Baseball season has seen its share of breakout performances, from the storybook rise of the Tampa Bay Rays to the remarkable run by the Milwaukee Brewers since acquiring CC Sabathia.

But what’s inspired you the most? Before you cast your vote, recall the rich history of our great American pastime, where the impossible is possible and barriers are meant to be shattered, and then consider the following, maybe the greatest untold story of the year in baseball: Sue Falsone.

Read More

Tags: Baseball

Live Better

Life Lessons from Paul Newman

Paul Newman, who died this past year, left a lasting legacy as an actor, race car driver, and philanthropist, serving as a role model for performance living in many ways. Consider a few of his life lessons:

He took up auto racing in his 40s, becoming a successful driver and later race team owner, showing the value of taking on new challenges later in life. Such endeavors provide balance to life and often make for a fulfilling retirement. Newman never really retired from acting, but clearly he enjoyed racing as much as his first career. Second acts and retirements are usually more successful and rewarding if the groundwork is laid during your prime. You’ll also perform better in your prime if you have a diversion you’re passionate about.

Read More

Tags: Goals, Attitude, Longevity


How to Fuel For Your Workout


Your body needs nutrients and fluids to perform in the gym, build muscle, and recover faster from your training session. But what should you eat and drink? How much? And when? Below, our experts have served up some simple strategies to answer these questions and others. So you'll stay on top of your nutrition, and your game.

Read More

Tags: Hydration, Training, Running, Q&A, Breakfast, Protein

Play Better

Dustin Pedroia's Most Valuable Advice

Eric Kilby / flickr

In a clubhouse full of grizzled vets and cocksure athletes such as slugger David “Big Papi” Ortiz and flamethrower Josh Beckett, it’s Boston Red Sox infielder Dustin Pedroia who shows the most swagger.

The 5-foot-9, 165-pound second baseman belted in 17 home runs this year while becoming just the third Sox player to accumulate both 200 hits and 50 doubles in a single season. He’s in good company, alongside Hall of Famers Wade Boggs (1989) and Tris Speaker (1912). And his performance earned him the American League MVP award.

Read More

Tags: Sports Performance, Baseball



Mark Verstegen’s Hip-Strengthening Workout for Women

Train an often overlooked area with this mini-workout from Core Performance’s founder.

Live Better

Feeling Uninspired? Take a Walk

When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.


3 Steps to World Cup-Worthy Pregame Nutrition

Follow this three-step nutrition plan to improve your focus, boost energy, and power your performance

Well at Work

Survey: American Employees Skipping Vacation Days for Work

A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.

The Performance Life

5 Tips to Build Teamwork and Fun Through Obstacle Racing

Here's what you need to know about using obstacle races to build teamwork at work.