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Performance Athletics

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Performance Athletics

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

10/29/2026

💪 ACL Rehab: building strength is important, but building CONFIDENCE is critical!

Returning to sport after ACL reconstruction isn’t just about being physically ready. It’s also about trusting your knee again.

One of the best ways to rebuild that confidence is through controlled, progressive exposure to sport specific movements.

🏃 start with straight line, forward movements.
➡️ progressed to controlled deceleration (learning how to slow down and stop).
⚡️ add deceleration into acceleration (slowing down, stopping, and quickly changing direction or speeding back up).
🧠 change the stimulus! Incorporate, different cues, visual or verbal reactions, and unpredictable movements to challenge both the body and brain.

Returning to sport isn’t just about checking off physical milestones. It’s about preparing athletes for the demands, reactions, and unpredictability of their sport.

Confidence doesn’t just come back on its own. It needs to be TRAINED!
Hartwick Mens Basketball Timothy Lacey

10/27/2026

🏆💪 PLAYOFF TIME DOESN’T MEAN STOP LIFTING!

just because you’ve made it to the postseason, doesn’t mean it’s time to put the weights away!

In fact, the later part of the season is often when athletes start to feel the effects of months of practices, games, and competitions. Fatigue builds up, bodies get beat up, and maintaining strength becomes even MORE important!

🏋️‍♂️ I know plenty of sport coaches who tell their athletes to stop lifting during playoffs because they don’t want them sore or fatigued for practices in big games.

But here’s the thing… The answer isn’t to STOP lifting. It’s too lift SMARTER!

A properly designed strength and conditioning program, developed by an experienced strength and conditioning coach, knows how to adjust training, volume, intensity, and frequency to:

✅ maintain strength and power developed throughout the season
✅ minimize unnecessary soreness and fatigue
✅ support recovery between practices and competitions
✅ keep athletes performing at their best when it matters most

The postseason isn’t the time to chase personal records or crush yourself in the weight room. It’s about maintaining what you’ve worked so hard to build all year long.

🔥 you’ve worked all season to get here. Don’t let your strength disappear when you need it most!

TRAIN SMART. STAY STRONG. EARN IT.

10/21/2026

💪 You don’t have to train in-person to make progress!

One of the best parts of offering online training options through Performance Athletics is seeing athletes and clients continue to make progress, no matter where life takes them! 🙌

Whether you’re looking for a structured sports performance program, help staying consistent with your workouts, or a program designed around your specific goals, online training can provide the guidance and accountability you need to keep moving forward.

But don’t just take my word for it…check out what our clients have to say! ☝️

📲 Interested in learning more about our online training options? Send Performance Athletics a message, and let’s find the right program for you!

Train with purpose. Make progress. EARN IT. 🔥

10/19/2026

🏋🏻‍♀️ Teaching the RDL: One Step at a Time!

Teaching youth athletes how to properly perform the RDL (Romanian Deadlift) can sometimes feel like banging your head against a wall 🤦🏻‍♀️ BUT with the right external cues, a little creativity, an A LOT of patience, it can be done!

Here are a few of my favorite methods for teaching the RDL:

🔹PVC Pipe Good Mornings - introducing the hip hinge pattern
🔹PVC Pipe RDL - learn to roll the bar down the legs
🔹 PVC Pipe Spine Hinges - teaching athletes how to maintain proper spinal alignment

One of the biggest mistakes we can make when coaching youth athletes is giving them TOO MANY cues at once. When you try to fix everything at the same time, athletes can get overwhelmed and end up forgetting it all!

Instead, break the movement down into smaller pieces, focus on one thing at a time, and let the pieces gradually come together. It takes repetition, patience, and consistency, but building a solid foundation now will pay off as they progress to more advanced lifts 💪

Remember: Coach the movement, not just the weight!

10/16/2026

🐝 BIG NEWS, YELLOW JACKETS! 🐝

Performance Athletics is excited to announce our new partnership with the Oneonta Yellow Jackets! 💛💙

Starting next week, we’ll be providing Athletic Training Services to the Oneonta Middle School and High School student-athletes!

🏥 What will these services include?

🔹 Evaluation of sports-related injuries
🔹 Treatment and rehabilitation recommendations
🔹 Follow-up care and referrals when needed

The best part? These services will be available right at the middle and high school buildings, making it easier for our student-athletes to get the care they need!

🏃‍♀️🏃‍♂️ Are you a Yellow Jackets athlete or the parent of one? If you’ve sustained a sports-related injury while participating in a Modified, JV, or Varsity sport, reach out to your coach or school nurse to arrange an evaluation.

We’re thrilled to partner with Oneonta Schools to help ensure our student-athletes have access to quality, athletic healthcare and the support they need to recover, return to play, and get back to doing what they love! 💪

Go Yellow Jackets! 🐝💛💙

Oneonta Yellowjackets

10/08/2026

Warm-ups for youth, athletes should be fun, engaging, and purposeful! They should help wake up the body, get athletes moving, and prepare them for the workout ahead.

Mirror weight shifts are a great — and slightly silly 🤪 way to do just that! Athletes have to react, shift their weight, control their movements, and pay attention to their partner.

Bonus: it gives our interns a chance to get involved and have some fun too! 🙌

Abby Tyson

10/05/2026

ACL rehab isn’t just about getting stronger — it’s about preparing the athlete to handle the demands of their sport again 💪

As we move into the mid-to-late stages of ACL rehab we need to start introducing more deceleration and dynamic movements in multiple directions. These movements challenge the athlete to control their body, react to what’s happening around them, and produce, and absorb forces in ways that are much more similar to the demands of sport.

This is an important first step toward progressing into more sports specific movements, such as jumping and landing, cutting, and change of direction drills.

09/24/2026

Here’s a fun exercise to do with a partner! 👊

It’s important to train deceleration and teach athletes how to control their bodies when stopping, changing direction, and reacting to outside forces.

By adding different directions, partner contact, and external stimuli, you can make deceleration training, more challenging, reactive, and engaging for your athletes.

Give this one a try and let me know what you think! 👇

09/22/2026

🎓 Introducing Our Fall 2026 Interns! 🎓

First up is Abigayle “Abby” Tyson! Abby Tyson

Abby is a senior at SUNY Oneonta, majoring in Exercise Science with a concentration in Pre-Physical Therapy and a minor in African American History.

Outside of the classroom, Abby stays busy as the Vice President of the Black Student Union and a member of the Terpsichorean Dance Club on campus. ✊🏿💃

“My career goal is to become a Physical Therapist that primarily works with athletes…My passion comes from years of playing soccer and dancing and wanting to help others get back to doing what they love.”

Welcome to the team, Abby! 💪

🎓 Introducing Our Fall 2026 Interns! 🎓

Next up is Emily McDougall! Emily McDougall

Emily is from Argyle, NY and is a senior at SUNY Oneonta, majoring in Exercise Science with a concentration in Pre-Physical Therapy.

After graduation, Emily plans to attend Physical Therapy school with a goal of specializing in geriatrics and/or chronic pain. Although her career interests are focused outside of sports, Emily is very active and loves hiking working out, and taking exercise classes!

“I’m excited to get out of my comfort zone by working with more sport specific programs and gaining more experience in this setting!”

We’re excited to have Emily with us this fall! Welcome to the team! 💪

09/18/2026

Attention Fall Athletes! 📣📣📣

So you put in the work during the summer. You did strength training 2-3 x week & now as the season starts, you feel your absolute best! But what happens if you stop lifting in-season? You LOSE IT!

Did you know after 2 weeks of stopping resistance training you’re already losing strength? This is why you need to stay in the weight room all season long, & here are 3 tips on how to do it:

1. Keep it simple. Pick 2-3 main lifts (think squats, deadlifts, bench or shoulder press) & 2-3 accessory lifts (single-leg exercises, biceps/triceps, etc.). Then keep the sets & reps low, but the resistance up.
2. Use your time wisely. Lift right before or after practice, & don’t spend more than 30-45mins in the weight room.
3. Hit legs at least 1 x a week.

If you need more help, comment below or shoot me a DM
👇💬

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