Exos | Formerly Core Performance

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Core Knowledge


Get Ups - Bounce Bounce Deceleration

Starting Position

  • Push up position with feet staggered and hips raised in the air


  • With hands maintaining contact with ground, jump feet vertically into air, landing in start position
  • Immediately repeat another 1 -2 jumps, then explode forward into a sprint with piston -like leg and arm action
  • Sprint forward for approximately 10 yards and then decelerate into athletic base position
  • Rest and repeat for prescribed number of repetitions

Coaching Keys

  • Maintain straight back during jump
  • Accelerate with perfect posture and body lean with feet driving back and down
  • Do not break at waist during acceleration

You Should Feel It

  • Working the entire body

Tags: Linear Movement, Acceleration, Speed, Deceleration