Exos | Formerly Core Performance

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Core Knowledge


Drop Squat to Jump and Stabilize

Starting Position

  • Stand tall with your arms bent 90 degrees so your forearms point straight up.


  • Maintaining this bend in your elbows, throw your elbows down and back as you lift your feet barely off the floor and sink into a squat position by bending your knees and lowering your hips.
  • Using your arms to help generate force, immediately jump straight up, extending your hips, knees, and ankles.
  • Land softly with your knees bent, hips back, and arms back behind you.

Coaching Keys

  • Move with speed and stick the landing, keeping your chest up and your back flat.
  • Do not allow your knees to collapse to the inside upon landing.

You Should Feel It

  • Working your hips and legs.

Tags: Lower Body, Plyometrics, Lower Body Push