Movement Performance Centre

Movement Performance Centre A Multidisciplinary facility offering Athlete Development, Performance Therapy, and Golf Simulation.

08/15/2025

Minimal equipment at home? Try this full body workout that only uses dumbbells!

Why train one side at a time? Unilateral exercises are those that predominantly work one limb, such as single-leg squa...
08/05/2025

Why train one side at a time?

Unilateral exercises are those that predominantly work one limb, such as single-leg squats, step-ups, and lunges. Exercises like these will improve strength, stability, and coordination by isolating the limb(s) of one side of the body. Incorporating unilateral training can improve balance, agility, and movement symmetry in sports and everyday life.

Neuromuscular Benefits

The benefits of challenging on one side or limb of the body include:
Improved motor unit recruitment (using more of the fibers in an individual muscle) on the working side, improving coordination and control of the body outside of its usual two-sided patterns.
Improving balance by engaging the stabilizing muscles in the hip, knee and ankle more than when both feet are on the ground.
Improved proprioception (joint position awarenesswithout visual feedback), which can improve bodily awareness and reduce the likely.
Cross Education effects

Neural adaptations from training one limb can also enhance the strength in the untrained limb by activating parts of the brain that improve strength and coordination on the opposite side. This is why we often spend some sets training the uninjured limb during rehab: the stimulation that occurs in the opposite side of the body and brain can "cross over" affect both limbs.

Load Distribution and Muscle Activation

Along with the increased muscle activation, unilateral training also changes the load across the spine. Challenging one side and not the other increases the demand on pelvic and spinal control because the athlete now has to resist some element of rotational, forward/backward, or side-to-side force. Single-arm and single-leg movements are thus a key part of our rehab approach to lower back and neck problems.

Unilateral training offers a wide range of benefits: improved coordination, strength, and neuromuscular control on both sides of the body. Whether you're recovering from injury or looking to improve overall performance, unilateral exercises are a key tool for building a more balanced, resilient body.

🏌️‍♂️⛳ Swing Into the New Year with MPC's Golf Simulator! ⛳🏌️‍♀️Don't let winter slow down your game! For a limited time...
02/07/2025

🏌️‍♂️⛳ Swing Into the New Year with MPC's Golf Simulator! ⛳🏌️‍♀️

Don't let winter slow down your game! For a limited time, enjoy a special rate of $45 per hour for your first 5 sessions of 2025!

Happy Halloween from all of us at MPC. The Ducks Fly Together! 🎃
10/31/2023

Happy Halloween from all of us at MPC. The Ducks Fly Together! 🎃

Are you someone who enjoys golfing but Canadian winter gets in the way? Sign up for a Winter Golf Membership at MPC!-Mem...
10/18/2023

Are you someone who enjoys golfing but Canadian winter gets in the way? Sign up for a Winter Golf Membership at MPC!
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Memberships start Dec. 1st and run through to Apr. 30th! Secure your membership now.
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Call 613-542-3222 or Email us at info@movementperformancecentre.com to sign up.
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Want to continue testing your golf skills during this 2023-2024 winter season? Join the Golf League at MPC to compete wi...
10/18/2023

Want to continue testing your golf skills during this 2023-2024 winter season? Join the Golf League at MPC to compete with other League members in a series of tracked skills and challenges each week. Prizes will be awarded weekly to male and female participants with leading scores in the specified skills category for that week along with a monthly prize for each male and female league member with the top score in the leaderboard for each month.
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Reach out for more information via:
Phone: 613-542-3222
Email: info@movementperformancecentre.com

08/25/2023

MPC’s 1st annual Squat Showdown begins September 2023.
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What is it?
The Movement Performance Centre, Inc. Squat Showdown will be a one-day competition held at the Movement Performance Centre. The competition will challenge participants to perform eight different types of squats in five different categories, exploring a wide range of aspects of athleticism.
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Why?
1. Athlete Exposure: we hope that even the most elite level participants come out of this event having learned something about how their movement affects their performance and specific areas for growth.

2. Community: we want to bring together athlete young and old from all around Kingston for an event that will be fun and memorable for everyone involved.
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The Competition:
Test your mobility, movement quality, strength, power, and speed! All events are individually scored… the lower the score the better. An overall winner is determined by combining the rank from each event – lowest total score wins. The winner from the male and female athletes in each category + overall, will receive a prize.
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Extra Info:
$5 admission with any student card
$20 general admission
Portions of the proceeds go towards the Boys & Girls Club
Ages 15-50 welcome to participate
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Contact:
613-542-3222
info@movementperformancecentre.com
7G-785 Sir John A MacDonald Blvd

12/15/2022

Don't miss out on our special holiday promostion!
Book now for select dates and save!
Contact us to find out more.
613-542-3222 or info@movementperformancecentre.com

Congratulations to Jim Laird as he competed in the 2022 Masters Cyclo-Cross World Championships in Great Britain. Here i...
12/05/2022

Congratulations to Jim Laird as he competed in the 2022 Masters Cyclo-Cross World Championships in Great Britain. Here is a message from Jim:

“That's a wrap on the season! Had a great race and finished with a Bronze Medal at Worlds. Super strong guys on the Podium and a race that highlighted all the improvements I've made especially with my work at the gym. Thanks for your super patience and instruction, wouldn't be in this position without it. Now of course is time to look ahead and I already have a target in mind”

Contact us today through phone or email to learn more
11/21/2022

Contact us today through phone or email to learn more

MPC's 2nd annual golf league begins December 1st.The league consists of 4 skills that will challenge you for 16 weeks.Sp...
11/07/2022

MPC's 2nd annual golf league begins December 1st.
The league consists of 4 skills that will challenge you for 16 weeks.

Spaces are limited so contact us today to sign up!

08/29/2022

Looks like rain is in the forecast for the next couple days! ☔️

Call us to book your scheduled tee time
613-542-3222

Address

7G-785 Sir John A. MacDonald Boulevard
Kingston, ON
K7L1H3

Opening Hours

Monday 6:30am - 6:30pm
Tuesday 6:30am - 6:30pm
Wednesday 6:30am - 6:30pm
Thursday 6:30am - 6:30pm
Friday 6:30am - 4pm

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