Preseason Injury Prevention Bootcamp

Program Goals

• Reduce early-season injuries (hamstrings, ankles, knees, low back)

• Improve movement quality under fatigue

• Build sport-specific strength + neuromuscular control

• Identify and correct mobility/imbalance deficits

• Prepare athletes for transition into competitive load safely
   

WHAT’S INCLUDED:
 

1. Initial Movement & Injury Risk Screen (Day 1–2)

Comprehensive baseline assessment:

• Functional movement screen (squat, lunge, hinge, push/pull patterns)

• Balance + proprioception testing

• Core stability assessment

• Single-leg control + landing mechanics

• Injury history review + sport demands analysis

• Red flag movement compensations report

 Output: Individual “Injury Risk Profile” for each athlete
 

2. Individualized Preseason Plan

Each athlete receives a structured plan based on screening:

• Mobility prescriptions (hips, ankles, T-spine)

• Activation sequences (glutes, core, scapular control)

• Strength priorities (single-leg, posterior chain, deceleration)

• Corrective exercise progressions

• Sport-specific load recommendations

Updated weekly based on progress + fatigue
 

3. Training Sessions (3–4x Weekly Structure)

Movement Prep & Warm-Up System

• Dynamic mobility circuits

• Neuromuscular activation drills

• Landing mechanics training

• Change of direction prep

 Strength & Injury Resistance Block

• Single-leg strength progressions

• Hamstring injury prevention work (eccentrics/Nordics)

• Knee stability + quad/hip balance

• Core anti-rotation + anti-extension training

 Speed + Agility + Deceleration

• Acceleration mechanics

• Cutting technique under control

• Deceleration training (braking mechanics focus)

• Reactive agility drills

Conditioning (Sport-Specific Energy Systems)

• Interval-based conditioning (practice-like fatigue)

• Position-specific conditioning progressions

• Work:rest ratio training for sport demands
   

4. Recovery & Regeneration System

Built into every week:

• Guided recovery protocols (post-training)

• Soft tissue + mobility routines

• Sleep optimization education

• Hydration + fueling basics

• DOMS management strategies

• Optional recovery session (light movement + tissue work)
   

5. Injury Prevention Education Component

Athletes learn “why” behind the program:

• How injuries actually happen (load vs capacity model)

• Early warning signs of overuse injuries

• Pain vs soreness education

• How to manage training load during season

• Self-assessment tools (readiness checklist)
   

6. Weekly Performance Check-Ins

• Fatigue + soreness tracking

• Movement quality reassessment

• Load adjustments based on practice/games

• Communication with athlete (or parents if included)

• Injury flag monitoring system
   

7. Final Reassessment & Preseason Clearance Report

At program completion:

• Re-test movement quality

• Strength + control comparison

• Injury risk reduction summary

• Personalized in-season maintenance plan

• “Ready for season” performance report

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 PROGRAM DELIVERY FORMATS:

 Group Bootcamp (Core Offer)

• 2–4 weeks preseason prep

• 3–4 sessions/week

• Team or multi-sport athletes
   

 Hybrid Option

• 1 group session/week + 1 individualized session/week

• Remote programming support
   

 Elite Add-On (1:1 Upgrade)

• Full individualized training plan

• Weekly 1:1 coaching check-ins

• Direct load monitoring through season transition