Exos | Formerly Core Performance

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Core Knowledge


Acceleration to Base to Dropstep - Soccer

Starting Position

  • Any


  • Accelerate forward to predetermined point and break down into athletic base position.
  • Drop step and accelerate back through start position

Coaching Keys

  • Accelerate with perfect posture and body lean with feet driving back and down
  • During deceleration, sit hips back and down, using small steps into base position
  • Do not jump into base position
  • Open hip by driving same side elbow behind body and then attack foot down and back behind hips

You Should Feel It

  • Throughout entire body


Initiate the deceleration off of visual or auditory cue

Tags: Soccer, Reaction, Multidirectional Movement, Acceleration, Speed