Competitive Edge Physiotherapy & Sports Conditioning

02/04/2026

Most sports aren’t one directional.

Athletes need the capacity to move forward, sideways, and rotationally — with control, strength, and confidence.

These lunge variations help build that foundation:
• Forward lunge
• Side lunge
• Rotational lunge

Progress them by adjusting:
• Speed or tempo
• Load
• Elevation
• Adding an upper-body movement
• Depth and range
Train movement that carries over to sport.

💾 Save this for your next session.

📞 905-997-5093
🌐 cephysio.ca



01/29/2026

Don’t skip this warm-up.
This mini-band sequence helps you:
👉Prime your first sprint
👉Stay strong changing direction
👉Move strong and confident

Simple. Intentional. Game-ready.

💾 Save this and use it before training or matchday.

📞 Book performance training: 905-997-5093
🌐 cephysio.ca



01/26/2026

Strong Hamstrings matter for soccer players.
Sprint speed. Change of direction. Reduces injury risk.

These 3 exercises focus on building strong, resilient hamstrings so you can perform at a high level all season long ⚡️🦵

👉SL Glute Bridge  4 x 10 reps holding the 10th rep for 10 sec

👉SL RDL for unilateral hamstring stretch 4 x 10 reps
Tempo can be slow or fast

👉 Banded hamstring curls.
These can also be isometric contractions ( 5-10 sec holds) in specific angles.

Train smart. Train consistently.
📞 Book performance training: 905-997-5093
🌐 cephysio.ca



01/24/2026

Congrats to Jacen Russell-Rowe on a successful national team camp and win over Guatemala 🇨🇦⚽
Always a pleasure working with him and preparing for key moments at the highest level. Wishing him all the best in his upcoming season with Columbus Crew.

Preparation doesn’t happen on game day — it’s built long before.

👇 SOME OF THE DETAILS THAT GO INTO PREPARING FOR COMPETITION 👇

👉 High Plank Reaches
Establishing full-body tension while targeting core and upper-body strength.

👉 Banded Iso Quad Holds (lengthened position)
Tendons love load. 20-second contractions to build resilience and capacity.

👉 Multi-Directional Plyometrics
Preparing the Achilles and calf for the demands of high-speed, multi-directional play.

👉 Lateral Lunges → Single-Leg Balance
Unilateral strength and control while reinforcing sport-specific movement patterns.

👉 Single-Leg Sissy Squats / Leg Reaches with Overhead Reach
Maximizing ankle dorsiflexion and quad loading while maintaining the angles required in soccer.

injuryprevention soccerstrength

01/15/2026

Staying focused in the OFF SZN…

Bird dog Rows - A great way to turn the dial up on those bent over rows and focus on Anti rotation f and core stabilization.

01/09/2026

01/05/2026

BOOK NOW !!

12/24/2025

🎄MERRY CHRISTMAS from our family to yours. 🎄

For appointments please email us at info@cephysio.ca
Or Send us a DM

12/19/2025

Your Physio Isn’t Lying - These 5 ‘Truths’ Abut Your Body Are Actually Myths

12/16/2025

You’ve been taping your shoulder wrong… Here’s the fix. This taping technique supports the scapula and humera.

12/03/2025

There are a lot of tapes out there with cool colours and different shapes that look like the top tier tapes. TBH they’re not this Hypafix tape I found to be the best. If your knee feels unstable or painful when you jump, you might be taping it wrong. This is the exact taping setup that helps improve patellar tracking, knee alignment, and stability so you can jump higher and land with confidence. By creating tension in the right direction, the tape supports the kneecap, reduces irritation, and gives the quad a cleaner line of pull. Perfect for athletes, hoopers, runners, and anyone who feels that “pinch” during takeoff or landing. Taping won’t replace strength work - but when done right, it instantly improves mechanics and reduces stress on the kneecap. Here’s how to do it properly so your knees feel supported and powerful 🦵⚡️

09/08/2025

Starting this Wednesday Sept 10th. Ongoing sessions.
6.15-7.15pm

Ages 11-15.

8 spots per session