Exos | Formerly Core Performance

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Sports Performance


Acceleration Falling Start - Soccer

The falling start drill will tie in your arm action and the wall drills you've done


Rapid Response Base Rotations - Baseball

This exercise improves the strength and explosiveness in your core helping you move more efficiently on the baseball diamond.


Rapid Response Base Rotations - Soccer

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


Arm Action Seated - Soccer

Your arm action has a direct correlation with your speed


Glute Bridge - Adduction - Golf

The glute bridge with Adduction will help develop the muscles of you hip.


Crossover Drill - Continuous - Baseball

The continuous crossover drill is one of the most demanding and beneficial exercises you can do to improve the power and range in your torso.


Base Position - Baseball

Get your body in the perfect fielding position


Squat Jump - Non Countermovement - Baseball

Squat Jumps will help build explosive power in your hips


Backward Lunge + Twist - Baseball

The backward lunge and twist will increase hip rotation and reduce the possibility of injury


Arm Action - Standing Long to Short - Baseball

This exercise can increase the power and speed of your arm action


Acceleration Wall Drill - Single Exchange - Baseball

This movement is the next progression from the wall drill marching movement


Acceleration Wall Drill - March - Baseball

This drill will help build acceleration and correct feet and ground interaction


Crossover Drill - Stabilization Baseball

The crossover drill will help develop a powerful crossover and first step


Mirror Drill - Short Soccer

The mirror drill will test your multi-directional speed


Drop-Step 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


Drop Shuffle to Sprint - Soccer

This drill involves marking to drop step to acceleration


Backward Lunge + Twist - Soccer

The backward lunge and twist stretches out all the muscles necessary for speed


Arm Action - Standing Long to Short - Soccer

This drill can increase the power and speed generated by your arms while running


Acceleration Walk - Soccer

This drill will help build the acceleration from walking to full sprint that is frequently used in soccer


Acceleration to Base to Acceleration - Soccer

Soccer is a game of constant acceleration, deceleration and re-acceleration

New Content

Latest Tagged Sports Performance

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3 Drills to Improve Your Reaction Time

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

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Plyometric Drills to Help You Make the Big Play

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

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3 Tips for Conquering Open Water Swimming

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

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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.


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.