Sports Prodigy Integrative Training | email | 503.313.4699


foot / ankle

toe jumps:

Stand with feet hip width apart. Jump up, touch toes together, and land lightly.  Bend knees upon landing.


explosive power needs to be developed in order to…

calf / shin

calf killer cross:

Stand.  Feet together.  Knees slightly bent. Jump -front, back, side, side- landing lightly each time.  Knees should never straighten.

athletic assessment

Traditional athletic assessments give the athlete a quantitative number to be used for setting goals and generally include: -agility -sprint -endurance -core power/core strength -leg power -upper body power/strength At Sports Prodigy, we understand the importance of not only using traditional assessment methods to build on the athlete’s physical abilities and enhance performance but also assessing movements related specifically to injury prevention.


prevent burn out, keep building, allow for growth and repair


vertical drop

Stand at the edge of a low bench or bleacher. Drop to the ground to land lightly on both feet.  Keep feet hip distance apart.  Knees should bend deeply upon landing and remain a consistent distance apart.  At no point should the knees come together


agility/ speed/ quickness training is imperative for …


quad walk

Standing, stretch right quad by pulling right heel towards bum. Step forward in to a wide lunge, tuck your bum under to feel a stretch in the groin on the left.  Pull left foot towards bum for a more aggressive quad stretch. Release, stand, stretch left quad again.



From a sitting position, lift your bum up to push up into a table.  Keep hips high and fingers pointed towards feet. As one begins to feel strong in this position, alternate leg lifts.

injury assessment

Every sport has its weakness.  We know to take that into consideration as we…


lunge walk w/ lift

Step into a deep lunge. As you come forward tighten your bum to lift your back leg with control.  Swing it through to step into another deep lunge.


combined with proprioception, reactivity involves …

dynamic v static stretching - or - integrative training

what do we want here amy?  you want to describe the importance of a balanced training or which way of stretching is better at what times or something else completely?



In “super”, lay on your stomach and tighten legs, bum, and back to lift legs and upper body off the ground.  Keep shoulders down and back. Roll over to “banana” keeping everything tight.  Keep low back pressed into the ground rather than arching it off the ground.


deceleration, form control, and landing properly require …

hip flexor

lying scorpion

Lie on stomach, chest on the ground.  With bent knee, lift one leg and twist lower body to touch toes on opposite side of body.  Keep chest on ground.  Roll back and repeat with other leg.

  • do you know how to teach proper technique in deceleration from lateral speed and from jump?
  • do you have a clear phased system of agility and strength training that is appropriate for age, gender & skill level?
  • do you know how to assess, or have access to bringing in professionals to do so, for identifying injury risks in your athletes?
  • do you have trainings designed for functional strength & kinesthetic balance in addition to strength in just speed and agility?
  • do you have your athletes train on uneven,unstable or moving surfaces in an effort to increase their proprioception and decrease their response time?
  • do you change your intensity and volume every 3-5 weeks?
  • do you incorporate periodization?
  • are you forcing yourself to try new drills and exercises every season?
  • do you have a proper dynamic stretching routine which touches on all possible planes of motion likely in the game?
  • do you athletes know the importance of this warm up before play and how to complete it on thier own?
  • answering no to any of these questions should inspire you to give us a call!

How much do you know about sports injuries and how to prevent them?

Take our quiz | Answer: True or False

  • In less than 15 minutes, a trained evaluator can identify athletes that are at risk for knee, hip and foot injuries.
  • All pre-pubescent athletes, male or female, are at the same statistical risk for the serious knee injury of anterior cruciate ligament (ACL) rupture.
  • There are evidence based prevention programs that can decrease certain injuries by up to 80%.
  • Girls are up to 8 times as likely as boys to rupture their ACL in the sports of soccer, basketball and volleyball.
  • After knee surgery the athlete is 50% or more likely to have the onset of arthritis within 12 years.
  • Standing on a wobble board for several minutes a day decreases injuries.
  • Certain foot problems can put athletes at risk for ACL injury.
  • An athlete’s fitness level has a lot to do with his or her risk for injury.
  • Few coaches know the science behind injury prevention and therefore are unable to properly administer these prevention exercises in addition to managing and technically training a team.
  • Performing the preventive exercises twice a week offers substantial protection if they are executed in perfect form.

If you answered TRUE to all the questions, then you’re well informed.  The next step is to insist on an injury prevention program for your child’s club or team.  “Parents must stop abdicating responsibility and must start protecting their daughters.  They should seek our ACL prevention programs and demand that they be instituted on their daughter’ clubs and school teams.” – Michael Sokolove, author of  Warrior Girls

  1. Advance Sports and Spine Therapy, LLC (M. Cox, C. Hughes, N. Tenoso, P. Thompson)
  2. Adventist Health Sandy Physical Therapy Clinic (L. Baird, T. Vance)
  3. Broadway Physical Therapy & Sports Rehabilitation, LLC (E. Grover, B. Mueller, J. Paterno)
  4. Centre Point Physical Therapy (W. Larson)
  5. Mitchell Physical Therapy (J. Cox)
  6. Walton Physical Therapy (M. Souers, K. Wilson)
  7. Westside Physical Therapy (C. O’Conner)