Exos | Formerly Core Performance

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Core Knowledge


3 Hurdle Drill to Dropstep Acceleration - Soccer

Starting Position

  • Standing next to 3 hurdles


  • Shuffle through hurdles keeping the feet apart. 
  • Stick and hold on the outside and then reverse directions
  • Continue for predetermined number of roundtrips and then dropstep backward into acceleration as 1st foot hits outside of last hurdle

Coaching Keys

  • Keep feet apart
  • Step over hurdles by picking knees and toes up
  • Use arms throughout movement
  • Open inside leg hip, as same elbow punches behind body, then drive foot down and back behind hips during drop step
  • Accelerate with perfect posture and lean, driving feet down and back

You Should Feel It

  • Throughout the entire body

Tags: Soccer, Hurdles, Multidirectional Movement, Speed, Agility, Elasticity