Exos | Formerly Core Performance

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Core Knowledge


Acceleration / Deceleration Runs - 90 Degrees

Starting Position

  • Athletic base position standing at corner of 8 yard cone box


  • Accelerate and sprint forward to cone
  • Decelerate and stop at cone
  • Immediately accelerate and sprint to right at a 90 degree angle to cone
  • Decelerate and stop at cone
  • Repeat until return to start position
  • Rest and repeat in opposite direction
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Accelerate with perfect posture and lean, driving feet down and back
  • Drive arms vigorously during acceleration
  • Maintain balance decelerating

You Should Feel It

  • Working the entire body

Tags: Multidirectional Movement, Acceleration, Speed, Deceleration