Exos | Formerly Core Performance

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Sports Performance

Movements

Get Ups - Up Position

Get Ups are one of the best drills for linear speed.

Movements

Base Rotations

Improve your speed and acceleration by training your body to move from its hub.

Training

Movement Skills 101

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

Training

Plyometrics: A Primer

Plyometrics can build power and teach your body to move more efficiently. Here's a guide.

Training

Speed: Beyond Genetics

Basic principles to become faster on the field or court.

Training

How to Fix Muscle Imbalance

Balance your body and reduce your risk for injury with this helpful guide.

Injury/Pain

Delayed Onset Muscle Soreness: A Primer

Why you may feel so sore from your workout and what to do about it.

Injury/Pain

All About Golfer's Elbow

How to keep elbow pain from affecting your game.

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

Rapid Response - Base Rotations - Football

This exercise improves strength and explosiveness in your core, helping you move more efficiently.

Movements

3 Hurdle Drill to Acceleration - Football

This movement will improve your transitional speed.

Movements

Lateral Shuffle - Push and Base

This movement will improve your ability to move in a defensive stance.

Movements

Drop Lateral Slides Cutting (Zig Zag)

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

Movements

Medicine Ball - Perpendicular Throw - Kneeling

This movement will challenge your strength and stability.

Movements

Rapid Response - 2 Foot Lateral Base - Football

Build up your speed and agility with this rapid response movement.

Movements

Acceleration Wall Drill - Triples - Tennis

This movement will improve your speed and acceleration.

Movements

Drop Shuffle to Sprint - Soccer

This drill involves marking to drop step to acceleration.

Movements

Dropstep Skip - Soccer

Drop step skipping is designed to open up the muscles of your hip, the motion used to receive or turn to a ball.

Movements

Rapid Response - Base Rotations - Baseball

This exercise improves strength and explosiveness in your core, helping you move more efficiently.

Movements

Rapid Response Base Rotations - Soccer

This drill will teach your body to move from the hub and increase quickness in your movements.

New Content

Latest Tagged Sports Performance

Play Better

3 Drills to Improve Your Reaction Time

Work these drills into your routine to improve your reaction time and perform better.

Play Better

Plyometric Drills to Help You Make the Big Play

Use these plyometric drills to play bigger and better when it really counts.

Play Better

3 Tips for Conquering Open Water Swimming

Decorated swimmer Lynne Cox shares her top three tips for swimming better and stronger in open water.

Play Better

4 Tips for Tapering Before a Race

Get the most out of your pre-race plan with these tips for tapering before a big race.

Nutrition

Why You Should Drink Cold Water During Exercise

A new study found that the temperature of the water you drink during a workout can impact your performance.