Prep Performance Center

04/09/2026

This goalkeeper came in dealing with recurring hamstring tendonitis. We focused on goalkeeper-specific movements, full-body strength, and proper testing so he could return to play safely and confidently.

No guessing. Just a clear plan to get back stronger.

Contact us!
📍 Chicago, IL
📞 (773) 609-1847
📧 info@prepperformancecenter.com

Book an appointment today and get back to playing without pain.

04/07/2026

Your body’s ability to react to unexpected movement is just as important as strength and flexibility. That’s where perturbation training comes in.

Perturbation exercises involve controlled nudges, taps, or shifts applied while holding a weight or in a challenging position. These small “disturbances” force your muscles and nervous system to work together, improving balance, coordination, and joint stability.

Research shows that neuromuscular and perturbation training can reduce the risk of injuries, especially in the knees and ankles, by improving reflexive muscle activation and movement control.

In short: these drills teach your brain and muscles to respond faster, move smarter, and keep your joints safe during sport and everyday activities.

04/02/2026

Growth, hormones, and movement patterns during adolescence can put their knees at higher risk and we are seeing it more and more on the field, court, and mat.

They may be at higher risk but with the right training you can help your girl athlete stay strong, resilient, and injury-free.

Teaching proper landing, cutting, and deceleration mechanics along with strengthening the hamstrings, glutes, and core can dramatically reduce injury risk and keep your athlete in the game.

Preparation matters most during these critical teenage years. This is when growth, coordination, and muscle control are shifting but targeted training can make all the difference.

Want to protect your girl athlete and keep her in the game?

Contact us today at (773) 609-1847 or visit us at PREP Performance Center, 3066 N Clybourn, Chicago, IL

04/01/2026

At 2 weeks after ACL + meniscus repair, your knee will feel stiff and limited.

That’s expected.

Early phase exercises like this are used to help restore your range of motion and get your knee moving again.

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I summarized a full ACL rehab progression checklist and guide to help you understand what to focus on at each stage.

Comment FREE GUIDE and I’ll send it to your inbox
Or click the link in bio to get it

📍 PREP Performance Center
3066 N Clybourn Ave, Chicago, IL
📞 (773) 609-1847

03/27/2026

03/26/2026

If you can’t control your hips, everything else breaks down.

The hip airplane looks simple, but it exposes poor stability, weak control, and compensation patterns that can lead to injury.

This is the kind of movement we use to build real strength that actually carries over to sport, not just gym strength.

If you’re an athlete (or a parent of one), this matters more than you think.

📞 Book a FREE 15-minute phone consultation to see how we can help you move better, stay healthy, and perform at your best.

03/23/2026

It usually starts small.

A little wrist pain after practice.
A sore back that comes and goes.
An elbow that feels off on certain skills.

Nothing serious… at least that’s what it feels like.

So your gymnast keeps training.
And you keep watching, hoping it goes away.

But over time, those small issues don’t stay small.

They build.
They linger.
They start affecting performance.

And now you’re stuck wondering what to do next.

You don’t have to figure it out on your own.

Getting the right guidance early can make all the difference in keeping your gymnast healthy, confident, and in the sport they

📞 Call (773) 609-1847 to book your FREE 15-minute phone consultation

or send us a message to get started today.

03/20/2026

You’ve been cleared… but are you actually ready?

Most ACL athletes still favor the surgical leg without knowing it.

That’s exactly what we catch on the VALD ForceDecks:
✔️ Force output
✔️ Control
✔️ Side-to-side differences

Looking good isn’t the same as being ready.

If those numbers aren’t there, the risk is.

Book your return-to-sport assessment through the link in our bio before going back to full play.

03/18/2026

Most athletes train harder… but still deal with pain, setbacks, or injuries.

Why? Because they’re guessing.

With tools like VALD ForceDecks, we can actually measure:
• Strength imbalances
• Power output
• Landing mechanics
• Injury risk factors

Now, do you have to be injured to use VALD?
No. The best time to test is before an injury happens so you can catch imbalances early and train smarter.

This isn’t just for elite athletes.
It’s how we help youth athletes, recovering patients, and active adults move better, build strength, and stay injury-free.

If your athlete keeps dealing with the same issues or you’re unsure if they’re truly ready to return to sport, it’s time to stop guessing.

Contact us today:
📞 773-609-1847
📍 3066 Clybourn Ave, Chicago, IL
📧 info@prepperformancecenter.com
🌐 www.prepperformancecenter.com

03/11/2026

We’ve been working with to ensure her spinal mechanics are as fluid as her floor routine.

Why we use Lumbar Spine Manipulation for gymnasts like Cami:

• Restoring Segmental Mobility: Essential for achieving clean extension without overtaxing specific vertebrae.
• Neuromuscular “Reset”: This decreases muscle guarding that often follows high-impact landings.
• Kinetic Chain Efficiency: Ensuring the lower back, hips, and pelvis work in perfect harmony.

It’s not just about the “pop.” It’s about the performance. We use these manual techniques to keep our athletes at the top of their game and out of the treatment room.

Ready to get started? Comment READY below to book your assessment!

03/08/2026

Mid-stage ACL rehab is where the real rebuilding begins. Strength, control, and stability take center stage as the knee prepares for higher-level movement.

In this phase we focus on controlled, single-leg strength and core stability to support the knee and protect the graft as it continues to heal.

🩵 TRX Split Squat
🩵 TRX Hamstring Curls
🩵 Step-Up March with Cradle
🩵 TRX Pillar Pull-Ins

Consistency here builds the foundation for running, jumping, and returning to sport.

Comment “GUIDE” and I’ll send this free ACL rehab guide straight to your inbox.

03/06/2026

After two ACL surgeries, I learned quickly that knee health is not something you work on once and forget. It is something you train consistently.

These are exercises I still include in my routine to keep my knees strong, stable, and pain-free. The small things you do regularly often make the biggest difference for your joints.

🩵 terminal knee extension
🩵 lateral sliders
🩵 hamstring curl
🩵 single leg rdl
🩵 trx sl squat
🩵 lateral heel taps

Ready to build stronger knees and train smarter?

Comment “READY” and let’s get you started.

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