PROGRAM

Foundational Neuromuscular Training Program

Our foundational neuromuscular training program consists of 48 seven-minute sessions, designed to be completed over 12 weeks (four per week). Seven minute sessions include both 45 second instructional segments and 30 second training segments, much like a HIIT workout.

Neuromuscular training programs can dramatically reduce the risk of injury while simultaneously building better athletes.

SCIENCE

Neuromuscular training works

Neuromuscular training develops muscle memory that optimizes athletic movement. Scientific evidence shows that neuromuscular training programs can reduce the risk of field and court sports injuries by 42%¹ and ACL injury risk by 62%², while improving athletic performance³ and team win-loss records⁴ .

(1.Steib et.al. 2017; 2.Petushek et.al, 2019; 3.Ling et. al 2022; 4.Silvers-Granelli et. al 2023)

PREVIEW

Week 1 - Sample Session

The program begins by training proper form to create muscle memory for foundational movements like the hip hinge, athletic stance, squat and lunge. Efficient jumping and landing mechanics, which are core elements of neuromuscular training, are established and reinforced.

This video is a screen recording of a session within the RIIP REPS app. Only the video player elements are interactive.

PREVIEW

Week 2 - Sample Session

Week two sessions build on athletic maneuvers to improve strength and control when cutting and changing direction. Every session includes hip, hamstring, and calf (posterior chain) exercises and at least 5 landing stabilization exercises.

This video is a screen recording of a session within the RIIP REPS app. Only the video player elements are interactive.

PREVIEW

Week 3 - Sample Session

Week three sessions increase in intensity, adding additional exercises that build balance and coordination during explosive athletic maneuvers. Each subsequent week adds further challenges to improve athletic ability and neuromuscular control.

This video is a screen recording of a session within the RIIP REPS app. Only the video player elements are interactive.

OVERVIEW

How the app works

  • Sports organizations and their teams invite athletes to join their teammates on a training roster.

  • Athletes train with app for 7 minutes of bodyweight exercises in 4 expert-led sessions per week, outside of practice (like homework.)

  • Coaches and Athlete Directors see real-time athlete and team progress.

Are you a league, club, or school director?

Sign up your organization now, for FREE!
RIIP REPS is currently free for approved organizations to use. Sign up here.