Exos | Formerly Core Performance

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Core Knowledge

Movements

Drop Crossover And Cut (Zig Zag)

Starting Position

  • Athletic base position

Procedure

  • Open left foot and hip back at a 45 degree angle
  • Attack right knee up and across body in a crossover step and immediately open hips up, planting on the left foot
  • Drop right foot back at a 45 degree angle and attack left knee up and across body in a crossover step while immediately opening hips up, planting on the right foot
  • Repeat moving backward for 3-4 changes of direction on each side, creating a zig zag pattern

Coaching Keys

  • Stay under control during movement
  • Increase speed as proficiency increases
  • Keep hips low during changes of direction

You Should Feel It

  • Working the entire body

Tags: Reaction, Multidirectional Movement, Speed, Agility

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