Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Training Programs

Field Hockey Training Programs

Score more goals, play better defense, and improve your skills with the proper conditioning workouts in any of our three field hockey programs:

Online field hockey training programs. Workouts and nutrition for the field.

Field Hockey Training - Performance

A seamlessly integrated program to improve your play on the field. You'll train for speed, strength, power, agility and quickness. Your training sessions will also include stability and flexiblity work to help you avoid injury, as well as innovative conditioning, recovery and nutrition strategies to help you sustain your performance.

Training Components: Prehab (injury prevention), Movement Prep (warm-up), Plyometrics, Medicine Ball, Movement Skills, Strength, ESD (cardio), and Regeneration (recovery).

Days per week: 3 - 5
Duration: 75 - 120 minutes
Try it free for 10 days >


Field Hockey Training - In-Season

Twice a week, you'll perform workouts to retain your strength and conditioning throughout your season. A third day of regeneration training, as well as your nutriton plan, will help you keep energy levels high and reduce your potential for common knee and ankle injuries.

Training Components: Prehab (injury prevention), Movement Prep (warm-up), Strength, and Regeneration (recovery).

Days per week: 3
Duration: 30 minutes
Try it free for 10 days >


Field Hockey Training - Without Weight Lifting

Designed as a supplement to existing strength programs, this training and nutrition program will help you improve your endurance, flexibility, power, speed and quickness. The regeneration and nutrition work will also help you dodge injuries and stay energized.

Training Components: Prehab (injury prevention), Movement Prep (warm-up), Plyometrics, Medicine Ball, Movement Skills, ESD (cardio), and Regeneration (recovery).

Days per week: 3 - 5
Duration: 45 - 75 minutes
Try it free for 10 days >


Frequently Asked Questions

How much does it cost?
All membership plans begin with a free 10-day trial. Choose from a monthly plan for $9.99 a month or the yearly plan for $89 a year. The yearly plan is the best value because you can try dozens of customizable programs for what amounts to less than $8 a month. That’s less than $2 a week, which is less than $.30 a day, which is less than $.02 an hour. Even Tibetan monks can afford those rates.

Can I switch programs?
Yes, of course you can switch programs at any time with no penalty or explanation needed.

Am I too old or too young?
It all depends on physical and emotional maturity, but 14 years old is generally the best age to start. As for too old, there’s no ceiling. Consult your physician before you begin, but there’s a program for everyone.