Exos | Formerly Core Performance

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Multidirectional Movement

Training

Movement Skills 101

This Core Performance training component develops your linear, lateral and multidirectional speed.

Play Better

Explosive Speed Drill for Tennis

In tennis, you need speed and the ability to rapidly change direction. Here's a drill to improve both.

Workouts

The Fastest Workout Known to Man

Don't think you have time to develop speed, quickness and agility? A drill called "rapid response" may change your mind, and your body.

Movements

6 Yard Star Drill: Lat & Base to Decel

This movement will improve your speed and footwork on defense.

Movements

6 Yard Star Drill - Crossover

This movement will develop your speed and ability to change directions.

Movements

Acceleration / Deceleration Runs - 90 Degrees

This movement will improve your speed and ability to change directions.

Movements

Lateral Lunge to Drop Lunge

This movement is an effective way to stretch the outside of your hips and your groin.

Movements

3 Hurdle Drill to Acceleration - Football

This movement will improve your transitional speed.

Movements

Base Rotations to Acceleration

This movement will improve your acceleration and ability to change directions.

Movements

Back Pedal to Acceleration

This movement will work on your quick change of direction.

Movements

Lateral Shuffle - Cutting

This movement will improve your speed and rapid change of direction on defense.

Movements

Drop Lateral Slides Cutting (Zig Zag)

This drill will improve you speed while in a defensive stance.

Movements

Drop Crossover And Cut (Zig Zag)

This movement will develop your speed and control during changes in direction.

Movements

Lateral Shuffle to Cross Over Acceleration

This movement will work on your explosive change of direction.

Movements

Tinioca

This movement is an effective way to warm up the body.

Movements

Rapid Response 2 Inch Runs - Baseball

This rapid response drill for baseball will work on improving your foot speed to help make you lighter on your feet.

Movements

3 Hurdle Drill to Acceleration

This movement links the hurdle drill lateral to acceleration.

Movements

3 Hurdle Drill to Dropstep Acceleration

This movement will improve your mobility and speed.

Movements

4 Cone Random Agility Drill - Baseball

This movement will help extend your range and test your athletic ability.

Movements

Chute Run - Soccer

Running the chute will use everything you have.