Exos | Formerly Core Performance

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Core Knowledge


45 Degree Bound - Quick & Stabilize

Starting Position

  • Standing on one leg


  • Load hip and arms and bound at a 45 degree angle
  • Land on opposite foot without pausing
  • Bound back on a 45 degree angle to the other leg and hold for three seconds

Coaching Keys

  • Bound for both distance and height
  • Anticipate the ground, minimizing contact time on the “quick” side
  • Land softly by absorbing through your hip
  • Use arms and hip to generate force during the movement
  • Keep perfect posture throughout the movement

You Should Feel It

  • Working your hips and legs

Tags: Stability, Plyometrics, Agility