Exos | Formerly Core Performance

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Core Knowledge


Absolute Wall Drill - Triples

Starting Position

  • Stand, left side facing wall


  • Place left hand on wall
  • Lift left thigh to parallel and right heel off the ground while maintaining a straight line through the ear, shoulder, hip, knee, and ankle and hold
  • Drive left foot down and back
  • Quickly recover foot back to start position by bringing left foot toward left hip using a circular movement
  • Repeat two more times as quickly as possible and hold
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Maintain perfect posture and toes pulled up to shin
  • Contract right glute during hold
  • Foot traces a circular path

You Should Feel It

  • Working the hips, legs, and trunk

Tags: Acceleration, Speed