Exos | Formerly Core Performance

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Core Knowledge


Acceleration Wall Drill - Single Exchange

Starting Position

  • Standing facing wall


  • Place hands on wall and lean forward so ears, shoulders, hips, knees, and ankles are in a straight line
  • Lift right knee and foot off the ground toward wall and hold
  • Quickly drive right foot back to starting position as left knee and foot lift forward
  • Hold position and repeat

Coaching Keys

  • Maintain perfect posture, foot directly under knee, and toes pulled up to shin
  • Contract back glute as opposite knee lifts off ground
  • Move feet as quickly as possible

You Should Feel It

  • Working the back hip, trunk, and shoulders

Tags: Acceleration, Speed