Core Knowledge
Contents
Accelerate Faster
Use the following workout to improve your first step and acceleration.
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Equipment
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Prepare your body and nervous system for the training session. | |||
| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
| Hip Rotation - External - Sidelying | 01 | 12 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - with Twist | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Drop Lunge | 01 | 06 reps each | Play Video |
| Lateral Squat - Low | 01 | 06 reps each | Play Video |
| Inverted Hamstring Stretch (Backward) - Endurance | 01 | 06 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
| Pillar March - Linear | 02 | 10 reps each | Play Video |
| Pillar Skip (In Place) - Endurance | 02 | 06 seconds each | Play Video |
Plyometrics
| Movements | Sets | Reps | |
|---|---|---|---|
| Improve your dynamic stability and power. | |||
| 2 Inch Runs - Moving Forward | 02 | 06 seconds each | Play Video |
| Squat Jump - Countermovement Stabilize | 02 | 05 reps each | Play Video |
| Box Blast - Non-Countermovement to Stabilize | 02 | 05 reps each | Play Video |
Movement Skills
| Movements | Sets | Reps | |
|---|---|---|---|
| Improve your acceleration technique with these drills. | |||
| Acceleration Wall Drill - Posture Hold | 01 | 20 seconds each | Play Video |
| Acceleration Wall Drill - March | 01 | 08 reps each | Play Video |
| Acceleration Wall Drill - Singles | 01 | 08 reps each | Play Video |
| Acceleration Wall Drill - Triples | 01 | 03 reps each | Play Video |
| Arm Action - Seated | 02 | 06 seconds each | Play Video |
| Acceleration - Split Stance | 02 | 10 yards each | Play Video |
| 3 Hurdle Drill to Acceleration | 02 | 02 reps each | Play Video |
Regeneration
| Movements | Sets | Reps | |
|---|---|---|---|
| Improve your recovery and prepare your body for the next training session. | |||
| Arch Rolls (Golf Ball) | 30 seconds each | Play Video | |
| Foam Roll - Quadriceps / Hip Flexor | 30 seconds each | Play Video | |
| Foam Roll - Adductor | 30 seconds each | Play Video | |
| Foam Roll - Hamstring | 30 seconds each | Play Video | |
| Foam Roll - IT Band | 30 seconds each | Play Video | |
| Quad / Hip Flexor Stretch - Half Kneeling with Back Foot Elevated | 01 | 08 reps each | Play Video |
| Rope Stretch - Straight Leg Hamstring | 01 | 08 reps each | Play Video |
| Rope Stretch - Bent Knee Hamstring | 01 | 08 reps each | Play Video |
| Rope Stretch - IT Band / Glute | 01 | 08 reps each | Play Video |
| Rope Stretch - Adductor | 01 | 08 reps each | Play Video |
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