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@sydney.stanfield

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The exercises athletes do AFTER an ACL injury? She should be doing them right now. 👇

Every rehab plan I've ever seen is built on the same six things. Not fancy drills. Not secret exercises. The BASICS of how an athlete moves. And most girls don't learn them until they're sitting in a PT clinic wishing they had.

Here's what that rehab plan is built on:

🧘‍♀️ Balance: owning one leg standing still before she trusts it at full speed

🧱 Core control: a strong trunk keeps her stacked, so the knee isn't picking up the slack
🦵 Single leg strength: every cut, sprint, and landing happens on ONE leg
🍑 Hip strength + stability: strong hips help keep the knee from caving in
🛬 Landing mechanics: soft, quiet landings absorb force instead of dumping it into the knee
🛑 Deceleration: speed gets her to the ball, and braking with control is what lets her change direction

None of this is advanced. It's what training should look like for EVERY athlete, before she ever needs a rehab plan. No program can promise she'll never get hurt. But you CAN lower her risk and make sure she's built on the basics while she's healthy. 💪
That's exactly why I wrote Raising the Unshakeable Female Athlete for parents. It's your playbook for supporting her athletic journey with clarity, confidence, and perspective, so you're not guessing. 📘
How many of these 6 is she training right now? Tell me in the comments. 👇
Grab the book, link in bio.
#femaleathlete #begreattoday #sportsparent #trainingforsports #unshakeable

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There’s levels to this.

Every exercise has a progression and a regression. The side plank is a perfect example.

Mastering each level matters. But so does changing the challenge once she owns it. That’s how you keep building strength instead of just maintaining it.

On the field or court, that shows up when she:
• Cuts and changes direction under control
• Lands from a jump with the knee staying in line
• Holds her ground through contact

Start with the basic side plank. Add abduction. Move to the Copenhagen, short lever first, then long lever. From there, layer in hip lifts, knee drives, rows, and cables so she stays stable while her body moves.

One rule: if her hips drop, go back a level. Regressing isn’t failing. It’s how you build the position right.

Strong in the gym. Confident in the game.

What level is your athlete on right now? Drop it below. 👇

Be Great Today.

#unshakeable #femaleathlete #corestrength #injuryreduction #sportsperformancetraining

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‼️Building the Complete Female Athlete‼️

These are the movements every female athlete needs in her program.

Not the only ones. But if these categories are missing, something important is missing.

Power
Jumps. Landings. Med ball throws. Sprints. Single-leg hurdle hops.

Lower body, two legs
Front squats. Trap bar deadlifts. RDLs. Nordic ham curls.

Lower body, one leg
Split squats. Single-leg squats. Single-leg RDLs. Lateral lunges.

Upper body
Bench press. Push-ups. Overhead press. Rows and pull-ups.

Core control
Pallof presses. Planks and rollouts. Carries.

If you are already training, pull up your program and check it against this list. Movements can look different. The categories should all be there.

If you are not training yet, start here.

Master the fundamentals first. Learn to squat, hinge, push, pull, land, and sprint with control. Then add load. Then progress.

Be Great Today.

#femaleathlete #strengthtraining #speedtraining #athletedevelopment #unshakeable

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In Holland with my faves 🫰🏽💞😊

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The field and court demand more side to side movement than most training accounts for.

Cutting, closing out, guarding, planting, it all lives in this lateral plane.

Here are a few variations we use to train and progress this pattern.

▫️Lateral squat to box.
▫️Lateral squat.
▫️Lateral lunge.
▫️Weighted lateral lunge on the slide board.
▫️Resisted lateral lunge.
▫️Low lateral lunge.
▫️Cossack squat.
▫️Low Cossack squat.
▫️Resisted walking lateral lunge.

Sitting deep into these positions builds strength through the full range female athletes actually use in competition. This is how you train for change of direction, not just strength in a straight line.

Which one did we miss, or which one is your favorite. Let us know in the comments.

Be Great Today.

#femaleathlete #begreattoday #sportsperformancetraining #athlete #unshakeable

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Sleep tight Lakers, it’s gameday tomorrow! 😴😴

#AnchorUp | #ForTheValley

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Tomorrow is gameday!

#AnchorUp | #ForTheValley

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THOMAS RHETT‼️‼️

cravin’ u

lex & i 🤞

HIIII🤗😍

we sure have it made!!

syd🫶🫶

get me some of that!!

JOOOOOO!!!!❤️❤️

👕

what a night!!! 🎶

FRIENDS!!!

always dancin 💃💃💃

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Meet our junior class!

#AnchorUp | #ForTheValley

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bits and pieces

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Catch me in 5️⃣

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