Performance Athletics

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

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 🙌

08/04/2026

It’s always great to make drills focused & fun at the same time! 🤩

Here’s a simple drill that works on athletes’ change of direction, reaction time, speed & agility, while also being fun & competitive.

Try it out with your team & let me know what you think! 👇👇👇

07/31/2026

Week 4 of our Strength & Conditioning Camp means it’s time to introduce more power-focused movements! 💪

There are a lot of ways to develop power in young athletes, but here are a few of my favorite combinations:

✅ 3-second eccentric trapbar deadlifts with an explosive drive up
✅ Loaded box jumps
✅ Power step-ups

The goal is to bridge the gap between strength and speed. We want athletes to learn how to produce force quickly, apply force into the ground, and translate that into more powerful athletic movements.

Building strength is important, but learning how to use that strength explosively is what helps athletes run faster, jump higher, and perform better in their sport.

07/27/2026

What SHOULD late-stage ACL rehab look like? 🤔

At this stage, athletes are getting closer to returning to their sport, which means they need the strength, power, speed, and confidence to handle the demands of competition.

this is where rehab should start to look and feel more like sport. That means introducing higher speed movements, single leg power exercises, deceleration, and acceleration drills, change of direction, work, and more complex movements that challenge the athlete, physically and mentally.

A simple question to ask: if you can’t perform advanced, high intensity, movements in rehab, how can you expect to perform them safely in a game?

Returning to sport isn’t just about being pain-free or hitting a timeline. It’s about being fully prepared for the demands of competition.

Parker Mcmanus

07/23/2026

There’s nothing better than seeing our local athletes putting in the work all summer long!

These kids could be sleeping in, playing video games, or spending hours on their phones. Instead, they’re choosing to show up, work hard, and invest in themselves.

The Worcester Wolverine’s recently invested in a new weight room to help elevate their Athletic programs, and I was honored to be invited in to help teach these athletes how to take full advantage of it.

Keep showing up. Keep getting better. The results will come.
Coach K and Mrs. Ralph

07/20/2026

Strength & Conditioning doesn’t always have to be serious 😠, especially when working with youth athletes.

This is a great game to play for warm-ups: gets you moving, focuses on hand/eye coordination, & teamwork. It’s great to have a little fun & then get down to business. Try it with your team & let me know what you think!
👇👇👇

Address

Oneonta, NY
13820

Website

Alerts

Be the first to know and let us send you an email when Performance Athletics posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Performance Athletics:

Shortcuts

Share

Category