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Shayne Farrell | Basketball Performance & Rehab

@pivotforperformance

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🇨🇦🏀 Performance Coach
BKin, CSCS, APC, CPT, CSNC, IA, IP
I help hoopers with jumper’s knee perform without pain
💥DM “PIVOT” for 1:1 coaching

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#PIVOT #PIVOTForPerformance #Giveaway #free #repost by @pivotforperformance

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3 months ago

Jumper’s Knee Took Years From Me.

Not just games. Not just reps. It took my confidence. There were stretches where I didn’t know if I’d ever feel like myself on the court again — times where every step felt as though my knee was going to shoot forward through the skin. Everything hurt every day. Nobody gave me a real roadmap to get back.

That’s exactly why I built one.

Here’s the system I wish I had:

Early Stages- Quiet the Tendon, Re-Introduce (Good) Stress & Strain on the Tendon.

✅ Isometrics
✅ Eccentrics
✅ Supramaximal Eccentrics
✅ Mobility, Stability & Competency at the Hip and Foot + Ankle

Then, the Fun Stuff - Increase Capacity
✅ Heavy, Slow Resistance Training
✅ Absorbing Force (Store Energy)
✅ Producing Force, FAST (Release Energy)

Then, Reintroduce Sport-Specific Demands - Re-Build Confidence & Sport Stress Readiness
✅RTS Testing
✅Ensuring High Degree of LSI
✅Reintroducing Sprinting, Full-Speed Deceleration, Cutting & Pivoting
✅HOOP 🏀

Don’t let Jumper’s Knee take years from you. If you’re a hooper sitting out right now — frustrated, second-guessing yourself, wondering why your knee won’t stop hurting — I see you. I’ve been there. Now I hoop pain-free, and I help others do the same.

You don’t have to figure this out alone.

DM “PIVOT” to get started today. Performance Training for serious hoopers looking to get out of knee pain and perform at their best.

#jumpersknee #kneepain #knee #basketball #strengthandconditioning by @pivotforperformance

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3 months ago

STORY TIME:

When I work with young athletes now, I see a version of myself in many of them—eager, passionate, and full of potential, but not always given the tools to truly thrive.

I was that tall, lanky kid who could move fluidly but lived in pain. Every step felt like my knee was peeling away from the bone. Running hurt. Jumping hurt. The stairs were brutal. I loved basketball, but it felt like my body was constantly holding me back from playing the way I wanted to.

At 12, I was diagnosed with Osgood-Schlatter’s. By 15, my physio said it became Patellofemoral Pain Syndrome. After that, Patellar Tendinopathy. For six years, it was a cycle of two steps forward, three steps back. I was doing all the “right things”—physio homework daily, weekly treatments, icing, eating well, sleeping right—but I was still in pain. Every. Single. Day.

The truth is, I was overtrained. Period.

I’d play for my high school team, my AAU team, in gym class, and on my own—all in one week. Oftentimes, all in the same day. There were mornings I had conditioning, followed by gym class basketball, a school practice after that, and then another practice with my AAU team at night. Rest wasn’t part of the plan because… well, no one ever told me it needed to be.

Back then, no one was talking about load management. No one mentioned periodization. I thought if I wasn’t grinding, I wasn’t doing enough.

And while Osgood-Schlatter’s, PFPS and Patellar Tendinopathy are all manageable conditions, I couldn’t understand why I wasn’t getting better. I was working hard, so I should’ve been getting stronger, right?

I learned this the hard way: training doesn’t equal progress without recovery, intentional planning, and education. Playing hurt doesn’t build resilience—it builds burnout.

Disclaimer: This isn’t to place blame on physios, coaches, trainers, or parents. It’s to shine a light on a much bigger issue: early specialization and overtraining in youth sports is real, and it’s hurting our athletes in the long term more than it’s helping them.

Long-term athlete development isn’t just about talent or hard work. It’s about recovery. It’s about smart programming and balance.

Let’s Pivot 🔒 by @pivotforperformance

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a year ago

CLEARED ≠ READY. Simple.

I think we’ve gotten pretty good at getting ACL athletes to a point where the knee is structurally healthy enough to return.

But I think we still have a massive gap between being cleared and being prepared for basketball. With re-tear rates / contralateral tear rates being close to 1 in 3 1 year after returning to sport, we are doing ACL athletes a disservice by blindly returning them to play without considering the totality of their injury.

Because basketball doesn’t happen in a controlled environment.

The jumping, landing, braking, cutting, reaccelerating, reacting, decision-making, and doing it all while you’re tired. And being able to do it all instantaneously.

That’s where I think underexposure to chaos becomes a problem.

A lot of rehab is intentionally predictable — and early on, it should be. This builds the suspension, builds the frame, builds the engine.

But eventually, the environment needs to become less predictable too. We need adaptability and maneuverability.

You can’t prepare someone for the chaos of basketball by keeping their rehab perfectly controlled forever.

The same goes for testing.

I don’t think there’s one magic test that tells us whether an athlete is ready. That’s why I prefer a battery approach.

Strength testing tells us something.
Hop testing tells us something.
Force plates tell us a lot.
Movement quality tells us something.
Psychological readiness tells us something.

Every test answers a different question.

And sometimes an athlete can feel great while objective testing shows they’re still unloading the surgical leg, struggling to absorb force, or taking longer to stabilize.

That doesn’t mean the athlete is wrong.

It means we have more data points.

This is why I believe return-to-sport should be treated as a progression, not a date.

The goal is to build an athlete who is prepared for what happens once they return to competition.

If you’re an ACL athlete who has been cleared but doesn’t feel ready, currently rehabbing and unsure what’s missing, or a coach working with an ACL athlete:

DM me “ACL.”

#acl #knee #basketball #aclrecovery #strength power aclsurgery kneesurgery NBA sport fit by @pivotforperformance

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2 days ago

Have you had a force plate assessment? 🤔

These Hawkin Dynamics (@hawkindynamics ) force plates measure strategy metrics that tell us how athletes are jumping/landing/moving, help identify limb asymmetries and potential red flags, and provide data points that suggest whether an athlete is adapting to the training stimulus being applied. The data points collected through force plate assessment can help guide safer ACL rehab and return-to-play decisions for basketball athletes, help us better program our training tailored to what the athlete actually needs, monitor progress with objective outcome measures, monitor fatigue, the list goes on.

If you want to book in for a force plate assessment, follow the link in bio or shoot me a DM! 📥

#acl #knee #basketball #nba #rehab by @pivotforperformance

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5 days ago

I wish I knew these things when I was dealing with chronic knee pain as a basketball athlete…

1) If you have consistent knee pain, stretching alone isn’t enough, and it’s probably not the thing that you need to alleviate your symptoms, or to produce meaningful changes. More often than not, the issue lies in insufficient capacity. All the quad stretches in the world aren’t going to make my quads stronger. We need to drive adaptation, and stretching isn’t a stimulus significant enough to produce the results we need.

2) Pain-Free is actually the start line, not the finish line. Once you quiet the tendon, that buys you a window where you can push loading and push adaptation to build capacity, with more confidence that the tendon won’t respond poorly. Strategic, adaptable graded exposure is important here.

3) We can’t just rest. Avoidance of load actually makes the tendon’s condition worse. We need the opposite of rest - careful graded exposure that stresses the tendon but does not exceed threshold, and does not irritate the tendon too significantly. Back when I played basketball competitively, I used to the think that I just needed rest, and that I would be good once it doesn’t feel sore. What I missed was the right exposures, and the subsequent capacity adaptations from those exposures.

4) Collect objective measures as much as you are able to. Objective and subjective data points help us better track what is going on, and how an athlete responds to variables. If we don’t have anything to base our programming and decision making off of, then we are just guessing.

5) Get in the gym. Period. As an athlete, you need to build capacity. Even as a non-athlete, you need to build capacity. That doesn’t happen lying down on a table. Everyone should be resistance training. Manual therapy has its time and place, but don’t expect this alone to solve your knee pain.

If you have questions about knee pain, shoot me a DM! Lock in and let’s build capacity.

#kneepain #knee #basketball #athlete #fit by @pivotforperformance

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6 days ago

It’s funny how a lot of things start the same way.

An idea. A whiteboard. A note in your phone. A random thought that probably sounds crazy when you say it out loud.

Maybe you catch yourself in that thought and think you’ll come back to it later.

Maybe it’s lost in the noise, or left an unfinished, untitled project that you promise to come back to - but never do.

It’s very important that you write that thought down now. Act on that idea now. Create now.

Everything that’s ever been built once started as an idea too. The more time you give an idea, the more you tell yourself that you need to wait to start - the more time you let fear, procrastination and doubt settle in.

It’s better to be relentlessly optimistic about what could happen than look back wondering what could’ve happened if you actually committed to the idea.

Move with intention.

#BuildInPublic #PerformanceCoach #SportsPerformance #basketball #knee S&C coach NBA rehab strength train like an athlete by @pivotforperformance

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a month ago

Decel Mog like Kyrie Irving 🛑🏀

Everyone wants the first step, but who’s training the stop?

Watch Kyrie closely. It’s not just the handle — it’s how he switches from top speed to a dead stop, loads, and explodes out of the position with zero wasted motion. That’s elite body control and elite deceleration capacity.

We spend so much of our time getting athletes better at producing force — getting stronger, sprinting faster, jumping higher, creating more impulse (all of which are super important). But the gaps lie in failing to train the brakes. Bigger/faster/stronger without intentional deceleration control is a runaway freight train. And that gap is where injuries live.

Deceleration = your ability to absorb and control force. If the demand to stop exceeds your capacity to control the stop, that force has to go somewhere — usually into a tendon, ligament, or joint that wasn’t ready for it.

I dealt with jumper’s knee for years, and one of the biggest lessons that I wish I knew then was that the energy STORAGE phase (eccentric loading, controlled deceleration) is where jumper’s knee is won or lost. If you can’t control the landing/decel phase, you’re not protecting the tendon — you’re loading it blindly. Quiet the tendon. Load the tendon. Build capacity. Store and release. Perform!

The good news? Deceleration doesn’t have to be a mystery — it’s measurable. On force plates, we can quantify braking capacity, asymmetries, and RFD on the way down, not just the way up. That data tells us exactly where an athlete is leaking force control before it becomes an injury.

We should be training the brakes just as we do the gas. Your knees will thank you.

📲 Want to know how we assess and train deceleration with force plate data? DM “PIVOT” to get started!

#basketball #athletictraining #legdayworkout #knee #pain force plates Hawkin jumpers knee deceleration eccentric train like an athlete rehab strength and conditioning Kyrie Irving NBA knee injury knee pain patellar tendinopathy by @pivotforperformance

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a month ago

HOOPERS 🏀🗣️

Belt squats are slept on! Especially for the bigs out there.

If you’ve got long femurs and a long torso, back squats might be difficult for you to perform simply due to your proportions, and the amount of work you need to do (force x distance) to move that bar through a full rep.

Basketball players already experience high volumes of axial loading throughout the season through the countless sprints and jumps that they perform, so is it really necessary to throw more axial loading stress on top of that?

There’s two schools of thought: 1) maybe they need to back squat in order to develop capacity for axial loading because they are lacking capacity; 2) they are already experiencing a crazy volume of axial loading via sport and we don’t need to add to this

If the goal is simply exposure to strength stimulus, then I’m going with belt squat all day, every day. You decrease reliance on internal stability and postural control/trunk bracing that would be required from a back squat, and can therefore just focus on loading the movement for the desired strength stimulus.

👇 Do you use belt squats with your athletes? Let me know why in the comments.

#squat #basketball #legworkout #gym #fitness by @pivotforperformance

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2 months ago

BUILT FOR THE COURT EP02

I’d never give my athletes these exercises… if I didn’t care about performance.

Keep in mind we’re not building athletes for the weight room, we’re building athletes for the COURT! Weightlifting is a skill, just as shooting a basketball is a skill. We need to train both with the right intent and in accordance with what the athlete needs to be successful in their sport, and in their position.

Getting your athlete to a 3 plate bench press means jack if they aren’t trained to move with fluidity in the game. Sport requires strength, but expressed through different qualities, at different times. Training textbook “max strength” fails to consider the many different qualities of strength that an athlete needs in sport.

These exercises showcase an emphasis of intentional loading through the foot and ankle complex upstream (socks weren’t off, sadly 🥲) and load through a variety of shapes and demands we are exposed to in sport.

What we do in the weight room needs to have transfer to the sport, otherwise we’re just building weightlifters.

If you want to train like an athlete and build yourself for the court / for your sport, DM me “PIVOT” to get started 📥🫡

#basketball #rehab #trainlikeanathlete #strengthandconditioning #athletictraining by @pivotforperformance

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2 months ago

ASSESS, DON’T GUESS EP02: FORCE PLATES

FORCE PLATES TELL US WHAT YOUR ATHLETE IS MISSING! 🤯

Force plates are a great assessment tool that can provide a ton of different metrics, regardless of test type. These are a cheat code to use with athletes, because force plates tell us so much about an athlete’s jump, squat, landing, etc. that our eyes can’t.

The counter movement jump (CMJ) is a great test that we can use force plates for, as this movement tells us a lot about how an athlete produces, stores and releases energy, as well as how high they jump.

If we notice gaps in our target metrics for each phase, we can actually program specific exercises in our training to influence desirable adaptations for each specific phase, which will ultimately influence jump height.

It’s important to note though, that no single exercise will isolate one phase - there will be beneficial transfer to other components of the CMJ as well.

Assess the phase. Program the phase. Don’t guess.

Force Plate testing available at Revibe. Tap in!

📲 DM “PIVOT” if you’re ready to find out where you’re missing the mark, and how you can adjust your training, improve your jump height, and save your knees

#force #jump #basketball #vertical #performance by @pivotforperformance

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2 months ago

Jumper’s Knee isn’t just a patellar tendon tissue tolerance problem.

Here’s what I mean.

Your tendon doesn’t operate in isolation. Every time you jump, cut, land, or decelerate — load travels through a chain. And if something in that chain isn’t doing its job, your patellar tendon picks up the slack. Every. Single. Rep.

Two of the biggest blind spots I see in athletes with Jumper’s Knee:

🦶 Foot & Ankle Complex
Limited ankle dorsiflexion changes everything. It shifts your center of mass, alters your knee tracking, and forces compensatory load up the chain. If your ankle can’t move through range under load, your knee is absorbing stress it was never designed to handle alone. The foot and ankle are supposed to be pliable when needed, and stiff when needed. If there’s a disconnect here, bad things happen.

🦵Lateral Hip
An unstable or uncontrolled lateral hip means your pelvis drops and/or your femur collapses medially under load. That changes your patellar tracking, increases tendon stress, and creates the perfect storm for jumper’s knee to thrive.

You can do all the isometrics and eccentrics in the world. But if you’re sending load into a restricted ankle and an unstable hip — you’re just managing symptoms without addressing the biomechanical blind spots.

We fix the WHOLE chain. The tendon heals.

This is what separates performance rehab from generic programming. Don’t let Jumper’s Knee hold you back from jumping, from hooping, from being you.

DM me “PIVOT” if you’re ready to address all of it — not just the part that hurts. Performance Training for athletes serious about performing at their best, and at their healthiest.

#JumpersKnee #PatellarTendinopathy #AnkleMobility #HipStability #BasketballPerformance PerformanceRehab KineticChain PivotForPerformance PerformanceCoach CSCS HoopersKnee ReturnToSport Ankle Knee Biomechanics Basketball by @pivotforperformance

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3 months ago