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How do our sports performance training workouts bring success to professional athletes, division 1 recruits and 7th graders alike? It’s because it is designed systematically to introduce athletes from every major sport to movements and skills to trigger what are called “quick twitch muscle fibers”. Fine tuning these quick twitch muscle fibers will prove to be the difference between an player , a proficient player and an elite athlete. Let us explain..

If you are an athlete reading this, you’ll be happy to hear that you won’t be running with weighted vests, parachutes, or even laps around the track with us. Those types of exercises our competitors, or even your coach may run, are helping to develop your endurance with slow twitch muscle fibers. Not downplaying the need to develop these muscle fibers because there is room for this kind of training in endurance sports that involve distance running. That’s just not our focus at Pro Day.

Think about your sport for a moment…… Are you a better athlete because you are able to react and perform at the highest capacity during a short burst? Did you know in football, for example, you may experience short bursts of very explosive energy for 4-6 seconds maximum before there is a break in the play. Basketball players may experience 15-18 seconds of high intensive play before a whistle is called and for a foul or a timeout.

The proven method that differentiates us from any other trainer is this we train in quick bursts of energy (again often firing the quick twitch muscle fibers) , followed by 30 seconds of low energy rest and recovery.

Our proprietary training mimics the cycle in which you might experience in a softball game, a football game where you have to beat the defender to the bag or to the endzone, in that moment you are thankful for your training with the Pros at Pro Day! Pro Day is where you become more explosive and more reactive and, in turn, faster, stronger, and more agile than your peers.

Our pro athletes will tell you that they wish they had something like our training when they were in middle school and high school and they take advantage of it. If you were to ask any one of them they will tell you to work hard at this proven method and you will be the best athlete on the field or on the court at any given moment.

You might be saying this sounds good and all, but should I check with my coach first? By all means, yes! Coaches from all over the area find value in trusting Pro Day with their athletes so they can focus on running plays and coaching the game they love. Corey Else the founder of Pro Day was a volleyball coach for 5 years leading up to launching Pro Day. He understood the value in a tandem approach to developing player athletes from both a coach and trainer perspective.

Lebron James the 2010s Male Athlete of the Decade would agree. Even though he’s learned under 7 coaches in the NBA with a combined salary of $30 million dollars per year, he finds equal value, if not more, in his personal trainer Mike Macias of 15 years. It shows he values his trainer in the amount of time they spend together to make him arguably the GOAT.

If you are a coach, athletic director, or club director and you’ve been searching for a solution like this lets talk and get your team in to try out some classes.

Danger Zone: Early Sports Specialization in Kids

As a former collegiate athlete myself, I try to keep the athletes best interest at heart. With the recent recommendations from the AMSSM and AOSSM, my job as a sports medicine physician is to help educate athletes, parents and coaches about the dangers of sports specialization at a young age.

According to a study by the American Academy of Pediatrics in 2018, Athletes who specialize in a single sport are 81% more likely to experience an overuse injury. Where as multi sport athletes have less potential for injuries, burnout and have a higher likelihood of scholarship opportunities at the college level.

Studies suggest that early sports specialization engages frequent repetitive movement, which leads to higher stress in muscles, ligaments and tendons. In a growing child this is a perfect storm for injury patters to develop. Which in turn, leads to burnout and decreased athletic performance.

How to prevent burnout and overuse injuries

  • Limiting repetitive movement in sport and training ie. pitch counts practice and games
  • Preseason conditioning programs and 2+ hours a week in injury prevention training can reduce the risk of injury
  • Plan on periods of isolated and focused integrative neuromuscular training to enhance diverse motor skill development and reduce injury risk factors.
  • Ideally, 2 consecutive months/year away from specialized sport to allow for the body to recover
  • To reduce the likelihood of burnout emphasis should be placed on skill development rather the competition or winning


LM2 links below

Multisport athletes tend to be better athletes and have the potential for collegiate scholarships and profession contracts. Encourage your athlete to have fun and remember if they are not, they may be suffering for burnout or an overuse injury.

Dr. Britney Else D.O.
Sport Medicine Physician
Tulsa Bone and Joint Urgent Care
Tulsa, OK

Concussions in Youth Sports: Why is Vital to Understand Its Effects


Why do we require a doctor’s release following a concussion? With a broader understanding of the effects of concussion in today’s youth sports, Pro Day will do everything in our power to work with clubs, schools and organizations to prevent concussions. We support rule changes, equipment modifications, in addition to focus on pre injury conditioning and strengthening and if a concussion does occur we are dedicated to prevent it from being more severe.

Concussion management is an ever changing landscape, it is a hot topic and gains a lot of media attention. Ongoing research is actively being done to help keep our athletes safe and back to the game as soon as possible. In fact, in 2019 a new position statement was released from the American Medical Society for Sports Medicine regarding concussion management.

So why are concussions such a big deal? A concussion is a brain injury. It creates an energy mismatch that affects physical, mental, emotional and behavioral pathways. It is especially important in younger athletes because it seems that it can take them up to four weeks to recover, whereas adults approximately 2 weeks. Sometimes athletes can have a complicated or prolonged recovery which has additional concerns and sometimes requires a multidisciplinary team approach from medical professionals.

What can be very helpful if your child sustains a concussion, is to have baseline testing done with their school. Sometimes this is coordinated through the high school along with their pre-participation physical. Other health conditions and medications should be noted as they can make the management or the diagnosis of a concussion more difficult. These include learning disorders and a history of headache disorders.

Your child should, under the care of a physician, return to school before they return to athletics. School personnel should be informed of the athlete and an academic plan may be instituted. Communication between the school nurse, administration and medical team is instrumental for the athlete to progress well.

There is also a graded return to sports protocol that will be carefully monitored and adjusted based on the athlete’s performance and symptoms. The athletic trainer will communicate with the physician to assist with a safe return to sport.

What if your child has had previous concussions? Does that limit their participation in sports? It depends, there are currently no specific guidelines. However, if there is a shorter time between concussions, a longer recovery time or increases in severity of symptoms, then it should become a discussion between athlete, parents and health care professionals.