513 Performance Training & Physical Therapy

513 Performance Training & Physical Therapy 513 Performance Training & Physical Therapy is a place for athletes that rotate (⛳️🎾⚾️🥎) to learn how to optimize performance, heal, and prevent injuries.

04/02/2026

💪 Athlete Highlight: Meet Kristen Byker

Her overall goal is to make the most of the body she's been given, showing up well for the people in her life and serving others with energy and strength. A big part of that is building real, functional fitness and continuing to get stronger.

"As I approached a new decade, I set a goal that felt both intimidating and exciting: 10 pull-ups. Starting from zero, it took over 15 months of consistency, patience, and the right kind of training—but I got there.

"Along the way, I found 513PT2, and it’s been a wonderful fit. The programming is thoughtful and effective, the trainers are knowledgeable and caring, and the 6 a.m. crew brings a sense of consistency and community that makes it fun."

It's been really awesome seeing Kristen's strength grow! Keep up the amazing progress!

03/31/2026

March in motion. 🎬💪

A look back at all the hard work happening inside 513PT2 this month. We loved watching you all show up, push hard, and put in the work!

Is your young athlete ready to LEVEL UP? Our Youth Long-Term Athletic Development (LTAD) program is designed to give you...
03/28/2026

Is your young athlete ready to LEVEL UP?

Our Youth Long-Term Athletic Development (LTAD) program is designed to give young athletes the skills, strength, and mindset they need to thrive—in sports AND in life.

✅ Age-appropriate training that builds the right foundation
✅ Speed, strength, coordination & confidence
✅ Coaches who are passionate about developing the whole athlete

Have questions or want to sign up? DM us!

03/26/2026

Who's excited for baseball season!?! Opening day is here! Let's go, Reds! ❤️ ⚾️

"By the end of the lesson, I had made far more progress than I thought was possible in one visit."Nothing beats hearing ...
03/24/2026

"By the end of the lesson, I had made far more progress than I thought was possible in one visit."

Nothing beats hearing this from a client!

In this example, we worked on unlocking proper lower-body use in the golf swing—one of the biggest power leaks most golfers don't even know they have.

If you're looking to level up your game, let's get to work. 🏌️
https://513ptandpt.janeapp.com/

03/21/2026

Most ankle sprains are preventable.

The key? Train your ankles in as many loaded positions as possible. Strength in one direction won't save you when you roll your foot on uneven ground. Variability will.

03/21/2026

🎾 What is Ground Contact Time (GCT)… and why should tennis players care? ⏱️

Ground Contact Time = the amount of time your foot is on the ground every time you step, cut, or change direction.

Sounds simple… but it’s a BIG deal 👇

⚡ Shorter GCT = faster reactions
In tennis, you don’t have time to think—you react. The quicker you can get off the ground, the faster you can explode to the ball.

💥 It’s the key to explosiveness
Elite movers don’t just push hard… they push FAST.
Force + speed = power.
And GCT is the “speed” part of that equation.

🔄 Better change of direction
Every split step, lateral shuffle, and recovery step depends on how quickly you can absorb and reapply force.

🧠 It’s not just strength—it’s coordination
You can be strong in the weight room… but if you stay on the ground too long, you leak energy.
Great tennis players are springy, not just strong.

🏃‍♂️ How to improve it?
• Plyometrics (jumps, bounds, hops)
• Sprint work (especially short accelerations)
• Reactive drills (unpredictable movement)
• Strength training with intent (move weight FAST)

🎯 Bottom line:
If you want to move like the best, don’t just get stronger…
👉 get quicker off the ground

03/19/2026

There's something powerful about a community that keeps showing up!

We see it every day. People coming back after setbacks, pushing through plateaus, choosing their health even when life gets busy.

Every step forward is progress. Whether you're just getting started, getting back on track, or looking to set your personal record, you don't have to do it alone.

Let's hit your goals together at 513PT2!

Not all pain is the same. Pushing through the wrong kind can set you back weeks. Soreness = your muscles adapting → Show...
03/17/2026

Not all pain is the same. Pushing through the wrong kind can set you back weeks.

Soreness = your muscles adapting
→ Shows up 24–48 hours after a workout
→ Feels like a dull, achy fatigue in the muscle
→ Gets better with movement and time
→ Affects both sides equally
It's normal, it's temporary, it fades.

Injury = something your body is asking you to stop ignoring
→ Sharp, shooting, or stabbing pain
→ Pain that gets worse—not better—with movement
→ Swelling, bruising, or localized tenderness
→ Hurts even at rest

When in doubt, don't push through it. Pain is your body talking. Listen.

Concerned about what you're feeling? Book a PT eval at 513pt2.com and let's figure it out together. The right answer is always better than the wrong guess.

Don’t lose your momentum over spring break! Here’s a quick bodyweight workout you can do anywhere: https://youtu.be/tjqN...
03/14/2026

Don’t lose your momentum over spring break!

Here’s a quick bodyweight workout you can do anywhere: https://youtu.be/tjqNj8TEwl8

From lunges and squats to core exercises, we've got your full-body fitness covered. Keep your body moving, stay strong, and come back from break ready to crush your season.

🚨 Warning: This is a moderately difficult level workout for 513PT2 clients to do when traveling or on vacation with minimal equipment.

Meet Dr. Aaliyah Brletic — a new addition to our team at 513PT2! 👋She brings the full package: Clinical expertise, real ...
03/12/2026

Meet Dr. Aaliyah Brletic — a new addition to our team at 513PT2! 👋

She brings the full package: Clinical expertise, real athlete experience, and the kind of energy that actually makes you want to put in the work.

→ DPT from the University of Cincinnati
→ CSCS certified
→ Former collegiate soccer player
→ Experience with UC Football

Dr. Aaliyah knows what it takes to compete, and her experience gives her a perspective you can't learn in a classroom. She's the person you want in your corner to train harder and recover smarter.

When she's not in the clinic, you'll find her on the slopes, on a pickleball court, or somewhere between a yoga mat and a boxing bag.

We’re excited to have Dr. Aaliyah helping our athletes move better, get stronger, and stay in the game!

🔗 Book with Dr. Aaliyah at 513pt2.com

#513

Congrats to on his recent win on !! ⛳️🏌️‍♂️Just a few days before, moving weight! 🏋️‍♂️Just a few days after, moving w...
03/11/2026

Congrats to on his recent win on !! ⛳️🏌️‍♂️

Just a few days before, moving weight! 🏋️‍♂️
Just a few days after, moving weight 🏋️‍♂️

Continuing the grind 💪

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Blue Ash, OH

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