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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

10/16/2026

🐝 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
👇💬

09/15/2026

Ankle instability rehab for athletes needs to go WAY beyond 4-way banded ankle exercises. And it doesn’t stop once the athlete returns to sport and puts on a brace!

Here are my 4 musts when it comes to ankle rehab:
✅Regain ankle mobility
✅Rebuild strength
✅Improve balance & stability
✅Jump…A LOT

Are you an athlete dealing with chronic ankle instability? Comment below if you want some help! 👇👇👇

Kylie Carr

09/10/2026

Shoutout to my guy Ben! He had his first ninja competition of the season last weekend & came in 1st 🥇

He’s been working so hard to get to the top of the podium & I couldn’t be prouder! Way to go!

Rita Greene abxninjas

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!🔥

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