Exos | Formerly Core Performance

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Core Knowledge

Movements

Base Position - Soccer

Starting Position

  • Standing

Procedure

  • Place feet slightly wider than shoulder width apart, push hips back and down slightly.
  • Drop chest slightly to ground, shifting bodyweight to the front of your feet with your heels slightly off ground
  • SLIGHTLY turn knees in while keeping tension in the glutes so weight is evenly distributed on the inside balls of feet.
  • Step forward with right foot, driving off the left foot, and immediately return to base
  • Step backward with right foot, driving off the left foot, and immediately return to base
  • Step to the right with the right foot, driving off the left foot, and immediately return to base
  • Alternate feet and repeat

Coaching Keys

  • Keep knees behind toes and tension in glutes
  • Keep back flat

You Should Feel It

  • In the glutes and thighs

Tags: Soccer, Reaction, Acceleration, Speed

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