Exos | Formerly Core Performance

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Core Knowledge


Base Rotations

Starting Position

  • Stand in an athletic base position, with your knees slightly bent and hips back.


  • Keeping your chest facing straight ahead, jump slightly off the floor and rotate your hips to the right as you move your arms left.
  • Land and immediately jump back to your left.
  • Repeat the movement as quickly as possible for the prescribed amount of time.

Coaching Keys

  • Use your arms to counterbalance your hips. For example if your hips are to the right, your arms should be to the left.
  • Focus on swiveling your hips, not your shoulders and torso.

You Should Feel It

  • Working your hips, knees and ankles and challenging your coordination.

Tags: Speed, Sports Performance, Lower Body, Acceleration, Agility