Performance Athletics

Performance Athletics Introducing the area's only program designed for sports rehabilitation and performance training

09/24/2026

Here’s a fun exercise to do with a partner! 👊

It’s important to train deceleration and teach athletes how to control their bodies when stopping, changing direction, and reacting to outside forces.

By adding different directions, partner contact, and external stimuli, you can make deceleration training, more challenging, reactive, and engaging for your athletes.

Give this one a try and let me know what you think! 👇

🎓 Introducing Our Fall 2026 Interns! 🎓First up is Abigayle “Abby” Tyson! Abby Tyson Abby is a senior at SUNY Oneonta, ma...
09/22/2026

🎓 Introducing Our Fall 2026 Interns! 🎓

First up is Abigayle “Abby” Tyson! Abby Tyson

Abby is a senior at SUNY Oneonta, majoring in Exercise Science with a concentration in Pre-Physical Therapy and a minor in African American History.

Outside of the classroom, Abby stays busy as the Vice President of the Black Student Union and a member of the Terpsichorean Dance Club on campus. ✊🏿💃

“My career goal is to become a Physical Therapist that primarily works with athletes…My passion comes from years of playing soccer and dancing and wanting to help others get back to doing what they love.”

Welcome to the team, Abby! 💪



🎓 Introducing Our Fall 2026 Interns! 🎓

Next up is Emily McDougall! Emily McDougall

Emily is from Argyle, NY and is a senior at SUNY Oneonta, majoring in Exercise Science with a concentration in Pre-Physical Therapy.

After graduation, Emily plans to attend Physical Therapy school with a goal of specializing in geriatrics and/or chronic pain. Although her career interests are focused outside of sports, Emily is very active and loves hiking working out, and taking exercise classes!

“I’m excited to get out of my comfort zone by working with more sport specific programs and gaining more experience in this setting!”

We’re excited to have Emily with us this fall! Welcome to the team! 💪

09/18/2026

Attention Fall Athletes! 📣📣📣

So you put in the work during the summer. You did strength training 2-3 x week & now as the season starts, you feel your absolute best! But what happens if you stop lifting in-season? You LOSE IT!

Did you know after 2 weeks of stopping resistance training you’re already losing strength? This is why you need to stay in the weight room all season long, & here are 3 tips on how to do it:

1. Keep it simple. Pick 2-3 main lifts (think squats, deadlifts, bench or shoulder press) & 2-3 accessory lifts (single-leg exercises, biceps/triceps, etc.). Then keep the sets & reps low, but the resistance up.
2. Use your time wisely. Lift right before or after practice, & don’t spend more than 30-45mins in the weight room.
3. Hit legs at least 1 x a week.

If you need more help, comment below or shoot me a DM
👇💬

09/15/2026

Ankle instability rehab for athletes needs to go WAY beyond 4-way banded ankle exercises. And it doesn’t stop once the athlete returns to sport and puts on a brace!

Here are my 4 musts when it comes to ankle rehab:
✅Regain ankle mobility
✅Rebuild strength
✅Improve balance & stability
✅Jump…A LOT

Are you an athlete dealing with chronic ankle instability? Comment below if you want some help! 👇👇👇

Kylie Carr

Shoutout to my guy Ben! He had his first ninja competition of the season last weekend & came in 1st 🥇 He’s been working ...
09/10/2026

Shoutout to my guy Ben! He had his first ninja competition of the season last weekend & came in 1st 🥇

He’s been working so hard to get to the top of the podium & I couldn’t be prouder! Way to go!

Rita Greene abxninjas

08/31/2026

Just a couple of my favorite core and hip-focused exercises I like to have my running athletes incorporate into their training! 🏃‍♂️💪

Copenhagen’s are a great way to target the hip adductors, while these modified side planks focus more on the hip abductors. Both muscle groups play an important role in maintaining strength and balance around the hips — which is especially important for runners who perform the same repetitive movement pattern over and over again

Building strength throughout the hips and core can help athletes better control, their movement, improved stability, and handle the demands of running.

Do you have a favorite hip or core exercise you like to use with your athletes? Drop it in the comments! 👇

08/27/2026

Start ‘em young! 💪

modified in JV sports are starting up soon, and these Middle School athletes got after it all summer long!

It’s always great to see younger athletes, taking the strength & conditioning side of their sport training seriously. At this age, kids don’t always need more skills development, and they definitely don’t need to specialize in one sport. They need to train like athletes.

that means getting stronger, faster, more powerful, improving movement, skills, and building a foundation that will help them succeed in any sport they choose.

That’s exactly what we focused on this summer, and I know these athletes will see their hard work pay off this fall. Now it’s time to take that Work onto the field, court, and wherever their sport takes them!

Great job this summer — now go EARN IT!🔥

08/24/2026

Why is it so hard for athletes to get their nutrition on point?

The number of excuses I hear about why athletes aren’t eating properly is insane. Yet when it comes to training, we would never accept those same excuses.

So what needs to change? The mindset.

If practice and training sessions aren’t optional, then nutrition and recovery shouldn’t be optional either. I want my athletes to start approaching nutrition and recovery with the same attitude they have toward training.

It may be hard.
You may not want to do it.
You may not always have time.
But you do it anyway.

Why? Because you know you need to in order to perform at your best.
Here are three simple ways to get started:

🥩 1. Go grocery shopping with your parents.
Find foods you actually like and make sure you have good options available
🥪 2. Prepare ahead of time.
Meal prep. Snack prep. Pack food the night before. Make it easy to make good choices.
⏰ 3. Don’t wait until you’re starving to eat!
If you wait until you’re ravenous, you are much more likely to grab whatever is easiest.

Train hard. Eat well. Recover. Repeat.
That’s how you give yourself the best chance to perform at your best 💪

08/20/2026

We had an awesome summer with our High School Strength & Conditioning Camp! 💪🔥

Every athlete got stronger, faster, more powerful, and better prepared to take on the demands of their upcoming sport season.

Thank you to everyone who showed up, worked hard, and put in the effort all summer long. The work you put in NOW is what sets you up for success LATER.

Fall sport preseason starts next week. Now it’s time to get out there and EARN IT! 🏋️‍♂️🏃‍♀️💥

08/12/2026

Some last day fun & shenanigans! 😂🤩

I used to think that every strength & conditioning session needed to be serious — but the truth is, we can work hard AND have some fun at the same time!

this is especially true for youth athletes. Most kids choose to play sports because they’re fun. Strength and conditioning isn’t always their favorite part, so why not incorporate some fun, competitive games that are also functional and purposeful?

if we can get athletes, moving, competing, laughing, and working hard all at the same time, that’s a win-win! 💪🏃‍♂️

The goal isn’t just to build better athletes, it’s to help them enjoy the process along the way 🙌

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Oneonta, NY
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