Exos | Formerly Core Performance

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Core Knowledge


Rapid Response 1 Foot Lateral Base - Tennis

Starting Position

  • Standing in athletic base position


  • Jump up and down with the left foot landing in place and the right foot alternating back and forth lateral over a line as fast as possible

Coaching Keys

  • Maintain athletic base position
  • Keep toes pulled up to shins
  • Maintain torso over base of support
  • Feet should "pop" and NOT "scuff"

You Should Feel It

  • Working your hips, knees and ankles


  • At the end of the drill, crossover with moving leg and sprint 10 yards

Tags: Conditioning, Agility, Tennis, Acceleration, Speed