Individual Prescription for Injury Prevention:

  • Meet Your Trainer Three Times
  • Create Your Body Map
  • Address Your Top Two Goals
  • Timeline for Success
  • Prevent Injury, Plateau, and Natural Life Setbacks

Example Successful Client Template

Goals:

Endurance improvements utilizing cardio, calisthenics, and strength training

Technical squash work and game improvement

Core and balance improvement for control and power

Your Footwear/Attire

Check for gait (walking and running) R and L foot. Film video of movements and prescribe brands and types, as well as tips for proper form

Stability shoe, Neutral shoe, spandex, breathable shirt, sock type,

Your Body Map:

Mobility checks by joint, ROM (range of motion) through all three planes of movement, flexibility assessments,

Example prescription:

Right hip mobility and ROM needs to increase, and R lateral hamstring needs flexibility

Total trunk mobility focus – increasing range through the trunk and movement through the shoulders

Slight kyphotic posture and anterior tilt, correct with mat work and verbal cues
Both hamstrings excessively tight, focus on flexibility here.

Example Client Schedule (will vary widely for each client):

Monday
SQ+XC

Tuesday
MOB/Core/Run1

Wednesday
SQ+XC

Thursday
MOB/SAQ/Run2

Friday
SQ+XC

Sat/Sun
Swim and MP

Key:

SQ = Squash game
XC = Cross train
MOB = stretching and mobility
Core = Abdominal work
Run1 = 2 miles in 15:30, moderate 7.5-8.0
Run 2 = walk 4.0, sprint 8.5-9.0, 3:2 minute ratio