20 minutes, with your teammates, at the start of your season
At the start of your season, you will do a 20-minute movement screening with your teammates. You will hop, squat, jump, balance, and cut -- the same movements you do in practice and games. No needles, no doctors, no weird stuff. It is basically an athletic assessment, and most athletes say it is actually pretty fun.
Squat on one leg. Shows how your hip and knee work together. Takes about 30 seconds per leg.
Jump and tuck your knees. We watch how you land. Tells us a lot about how your body handles impact.
Jump off a box and stick the landing. We look at knee position, hip angle, and trunk control. Quick and straightforward.
Stand on one leg and reach in three directions. Measures your stability and how even your left and right sides are.
Hop as far as you can on one leg, then the other. We compare the distance. Big differences between sides can flag risk.
Sprint, plant, and cut. We watch how you slow down and change direction -- the movement where most ACL injuries happen.
A score, a color, and what it actually means
After the combine, you get a score and a color tier. GREEN means you are moving well. YELLOW or ORANGE means one or two things could use some work -- totally normal and very common. RED or CRITICAL means something needs attention from a professional. Most athletes land in GREEN or YELLOW.
Your score is not a grade. It is not about how fast or strong you are. It is about how well your body handles the movements that cause injuries -- landing, cutting, decelerating. A high score means your body manages those forces well. A lower score means specific exercises can help you improve.
12-15 minutes of exercises proven to prevent injuries
Every practice starts with a 12-15 minute warm-up. This is not stretching-and-talking. These are exercises proven by research to prevent ACL tears, ankle sprains, and muscle strains. The same programs are used by professional soccer leagues, the NCAA, and Olympic teams worldwide.
If you are in YELLOW or ORANGE, you get a few extra exercises at the end that target your specific area. Everyone else heads to practice while you spend 3-5 more minutes finishing up. That is the only difference.
Understanding how you move -- and why it matters for every sport
You will learn how your body moves -- and why that matters. Understanding biomechanics helps you jump higher, cut faster, recover quicker, and stay healthy longer. This is knowledge you keep for life, not just for this season.
Better landing mechanics mean you can train jumping more aggressively without breaking down.
When your body decelerates efficiently, you can change direction at higher speeds with less risk.
Athletes with good movement quality experience less soreness and bounce back faster between sessions.
The habits you build now -- warm-up discipline, body awareness, rest -- protect you for decades.
Honestly? Not much.
Your practice does not change. Your games do not change. Your coach still runs everything. You just get a smarter warm-up that is designed for YOUR body, not a generic routine that treats everyone the same.
And you learn things about how you move that will help you in every sport you ever play. If you are a multi-sport athlete, the data carries across seasons -- so your winter sport coach already knows what your body needs before the first practice.
Before and after -- proof that the work works
At the end of the season, you get re-screened. Same assessments, same 20 minutes. Most athletes improve their scores because the warm-up exercises actually work. It is like a before-and-after for your movement quality.
You get to see exactly which areas improved and by how much. Athletes who stick with the warm-up protocol consistently tend to see the biggest gains. It is measurable progress -- not just a feeling.
This is not standard. It is exceptional.
Most school athletic programs do not screen for injury risk at all. They wait until someone gets hurt, then react. Your school is doing the opposite -- finding risk before it becomes an injury. That is rare, and it matters.
The warm-up you will do every practice is the same type of program used by professional and Olympic athletes. The screening you receive is more comprehensive than what most college programs offer. Your school is taking your athletic development seriously -- and you get to benefit from it.
Quick answers to what athletes actually ask