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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

11/26/2025

Don’t mind the look, currently in my homeless era. But this is the truth behind early recovery from orthopedic surgeries.

Rather than focusing on what I can’t do, I’m doing whatever I CAN. Early rehab exercises for my hand/wrist/elbow, walking just to keep my legs moving, & pretty soon I’m hoping to get on my spin bike to keep my cardio up.

One day at a time ☝️

11/25/2025

Just a few of my favorite movements for my baseball players:

1. Cossack Squats
2. Resisted Thoracic Rotations
3. Side Lying Thoracic Rotations

Sports performance training isn’t just about lifting heavy weights. It’s about teaching our athletes how to move, control their bodies, and prepare them for the advanced athletic movements they need to do to perform at their best.

11/19/2025

Question of the week: How much does sleep really affect your risk of injury? 😴

quite a lot, actually. Research shows that athletes who get fewer than 8 hours of sleep are 1.7x more likely to suffer an injury. Skimping on sleep can also weaken your immune system, leaving you more vulnerable to illness 🤧🤕

Chronic sleep deprivation can also take a serious toll on performance. In one study of college basketball players, those who slept too little saw their three-point and free-throw accuracy drop by up to 50%. Meanwhile, players who consistently slept 10 or more hours improved their shooting accuracy by 10%. 🏀🏀🏀

So, how much sleep are you getting each night? 🛌

11/18/2025

So happy to have this girl back after she killed it to is soccer season ⚽️ (her team scored 80 goals this season & she had 36 of them!)

Fern hasn’t missed a beat & is ready to put in the work this off-season 💪

11/11/2025

Too often, I see athletes visit the doctor and receive blanket notes that pull them out of all activity. For anyone who plays a sport, being an athlete is a huge part of their identity — taking that away completely can have a serious impact on their mental health. Plus, full restriction usually isn’t what they truly need to recover from an injury! 🤕

Complete rest after an injury often leads to stiffness, weakness, & compensation in other areas. So when athletes finally return to their sport, they’re actually more prone to getting injured again.

Instead, let’s focus on the activities & exercises the athlete CAN do that will support healing while helping them stay strong, fit, & confident during recovery. ❤️‍🩹

What do you think? 💭

11/06/2025

Just a little playful competition between siblings to make our core exercises more fun! 🤩

(& of course our interns had to jump in too!)krebs .oneonta

11/05/2025

Question of the week: Can in-season strength training help reduce the risk of injury? 🧐

ABSOLUTELY! Consistent strength training during the season is one of the most effective ways to keep athletes strong, resilient, & healthy throughout competition.

Many coaches & athletes avoid strength training during season, worrying it will take too much time or cause additional soreness. However, research shows that even a single weight room session each week can help athletes maintain muscle strength throughout a long competitive sport season.

Are you hitting the weight room in-season? 🫵💪

11/03/2025

We call it toughness when kids play hurt. But is it really? Ignoring pain today could lead to bigger problems tomorrow. Are we teaching resilience or recklessness?

By downplaying minor injuries, could we be setting our kids up for more serious issues in the future — and sending the wrong message about what it means to rest and recover?

Thoughts? 💭 ⬇️

10/31/2025

Question of the Week: Part 2

Here’s my opinion…there is no conclusive data showing one way or the other about injury rates on turf v grass. However, if your home game/practice fields are one surface, it can be challenging to play on a different surface when on the road. So what do we do about it?

1. Make sure your home fields are properly maintained (which can be difficult with grass in upstate NY 🌧️ ❄️)
2. If you’re playing an away game on a different surface than your home field, try practicing on a similar surface for a few days leading up to the game
3. Always remember, control the controllables.

Come back next week for a new question! & don’t forget, if you have a thought on this week’s topic or a new@topic you’d like me to cover, comment below ⬇️

10/30/2025

Question of the Week: artificial turf vs. natural grass — which surface poses a greater injury risk?

I analyzed the findings from 3 studies to explore this question, & the results remain inconclusive for now. 📊

Swipe to see my breakdown of each study. What they found, where they might fall short, & why we should take some of the results with a grain of salt. ➡️

10/21/2025

A local article brought attention to the lack of medical coverage at school sports, raising questions about our priorities. Should we be investing in tangible assets like uniforms and weight rooms, or in the well-being of our athletes? Will shiny new gear really make a difference if we're neglecting their health?

Proper coaching, both on & off the field, will improve performance. & better access to sports medical professionals will keep our athletes safe.

What do you think? Start the discussion 💬👇

10/15/2025

Question of the Week (Part 1): What are Weight Belts & when should we use them?

Weight belts are a valuable tool for protecting your lower back & spine during certain lifts. But why exactly do we use them, & more importantly, when should we use them?

Your lower back (lumbar spine) naturally has a lordotic curve that helps protect it & maintain stability. When exercising — especially when lifting heavy loads — it’s crucial to engage your core & preserve this natural alignment. A weight belt can assist in supporting & reinforcing this position.

Exercises like squats, deadlifts, & other power lifts place significant stress on the spine. When performing these movements at or near maximal loads, using a weight belt can help reduce the risk of injury.

Check back tomorrow for a quick follow-up & my personal insights on how & when to use a weight belt effectively 🏋🏻‍♀️

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