Inside the STRONG Girls Sports Prehab Program: What We Do and Why It Works
Every young athlete dreams of playing at her best—feeling powerful, confident, and ready to take on any challenge her sport throws at her. But that level of strength and confidence doesn’t happen by accident—it’s built through smart, intentional training.
That’s exactly what the STRONG Girls Sports Prehab program is all about: training smarter, moving better, and preventing injuries before they happen.
What Makes This Program Different
Most sports programs focus on performance — how fast, strong, or agile an athlete can become.
Prehab training takes a different approach: it builds the foundation beneath that performance.
Instead of reacting to injuries after they occur, prehab identifies weaknesses, improves mechanics, and strengthens the entire body to handle the demands of sport safely.
The result?
Athletes who don’t just perform better — they stay healthy, confident, and consistent all season long.
The 5 Pillars of STRONG Girls Sports Prehab
Every session in the program is designed around five key focus areas that work together to build complete athletic resilience:
Strength & Power
Through sport-specific exercises, athletes develop the muscle strength needed for explosive movement and stability. Strong legs, hips, and core muscles protect the joints and enhance every jump, sprint, and pivot.
Injury Prevention
By correcting imbalances and improving movement patterns, athletes learn to control their body through proper mechanics. This drastically reduces the risk of knee, ankle, and hip injuries — especially ACL tears, which are common in female athletes.
Core & Stability
A strong core is the center of control. We train balance, coordination, and postural awareness to keep athletes stable under pressure and resilient through every play.
Speed & Agility
Training includes reaction drills, acceleration work, and change-of-direction movements to improve athletic responsiveness and control — key for any fast-paced sport.
Mindset & Confidence
Physical strength means little without mental strength. Athletes learn how to handle challenges, push through discomfort, and develop leadership skills that set them apart both in and out of the game.
The Science Behind the Training
The STRONG Girls system is designed with safe, evidence-based progression.
Each 6-week cycle gradually increases intensity and complexity using bodyweight, resistance bands, and plyometrics. This ensures proper adaptation and reduces the risk of overtraining or burnout.
It’s not about doing more — it’s about doing what’s right for a young, developing body.
Options for Every Athlete
No matter how your athlete prefers to train, there’s a version that fits:
Personal Coaching: One-on-one guidance tailored to her sport and goals
Small Group/Team Training: Train with friends or teammates in a supportive environment
Online Program: Full access from home with video guidance and ongoing support
Each path builds confidence, strength, and smart movement patterns that carry over into every practice and game.
See the Difference for Yourself
By combining science, support, and smart training, STRONG Girls Sports Prehab gives athletes an edge that lasts — both on the field and beyond it.
If you haven’t yet, start with Coach Tilda’s free guide:
Top 5 Prehab Exercises Every Young Female Athlete Should Know
It’s the perfect way to introduce your athlete to prehab principles and see real results at home.
