These Handouts cover key concepts in sports performance training.  Topics include:

• Functional Movement Screen- assessments to evaluate muscle imbalance, asymmetry, areas of weakness, areas of tightness, quality of movement patterns and joint biomechanics.

• Strength Training- functional resistance training to develop strength, power, muscle hypertrophy and endurance.

• Corrective Exercise Rehabilitation- mobility and stability training, movement prep and stretching, core stability training, injury prevention training.

• Functional Sports Performance Training- multi-directional, sports specific training techniques to optimize sports and human performance.

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After Your Injury Home Care Instructions This sheet covers the use of RICE, ice and contrast therapy for injury home care.

Understanding the Stages of Healing This information sheet details the process the body goes through after injury all the way to recovery and regeneration.

Functional Exercise Excel Sheet Tracker  Use this excel sheet to track your exercises by category

Movement Prep  These are dynamic warm up stretches designed to prep you body for activity and sport, prevent injury and improve your quality of movement

Real Core Exercises   The core is your butt and gut region and includes your deep back musculature.  The core is responsible for protecting your spine and developing power for movement.  Get strong with this handout.

Exercises for Hips and Gluteals  This handout will help you improve hip mobility and stabilize your hips and pelvis, while developing stronger gluteals for better gait, running, stability and improve explosive hip power.

Exercise for Neck and Shoulder  This handout will teach you how to improve posture, improve stability to your neck, shoulders and upper back.  It will help prevent shoulder injuries and create a very stable neck, upper back and shoulder girdle that will be able to withstand the stresses of strength training and sports activity.

 Foam Roller Handout Loosen tight muscles and fascia with the foam roller.  Better yet, check out our youtube channel for video on how to use the foam roller:  Our channel @ Youtube is :tricoreperformance

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Disc Bulge vs. Herniated Disc    This sheet details the difference between disc bulge and the different types of herniated disc pathogies.

Maximum Pitch Count Chart for Youth Baseball   Pitch counts by age for baseball according to USA Baseball Recommendations, along with little league interval throwing program.

Agility and Footwork  These drills work on footwork to improve speed and agility necessary for optimal sports performance in many sports.

Agility Ladder Drills  Ladder drills help you develop quick feet, speed and agility.

Anatomy Body Charts  Learn some basic anatomy which may help you in describing injured areas to your doctor or therapist.

Computer Workstation     This handout reviews computer ergonomics.  It covers common do's and don't when setting up your workstation.  It will show you how to reduce computer related postural stress to neck and upper back, place your body in an optimal posture, and help ease and prevent computer related neck and upper back pain.

NAVY SEALS Workout  This spreadsheet details NAVY SEAL guidelines in phase I and phase II for implimenting running, swimming, and physicalfitness training.

Home Cervical Traction  Credible published research in the medical journal Spine supports the use of cervical traction for herniated disc and radiculopathy(arm pain and tingling).

Inversion Table Handout  Inversion therapy will help to decompress the lower back and ease pain and stiffness.

Mattress Tips  Get a better nights sleep.

Vertigo Handout - Information on dizziness and vertigo including causes, Epley Maneuver treatment and more.