The off-season is the time to recharge, reset and strengthen so you can hit the ground running when it's time to return to training.
Downtime from the rigors of daily practice and competition is the perfect opportunity to fine-tune and recalibrate, both physically and mentally. This 6-week program is designed to give you the competitive edge that not only lets you get right to work when training begins, but also sets the foundation for an injury-free season. The program includes:
- balanced strength work for the hips
- lower leg and ankle stability
- core and upper body strength
- techniques for improved proprioception, including targeted work for the deep stabilizers
- balancing out quads with posterior chain strength work
- sport-specific passive and active mobility
- accessible tools for athletic and nervous system recovery
- myofascial release for tissue health, hydration and mobility
A science-driven and research-backed approach to off-season training.
Since you're here, you already know that cross-training during the off-season is a game-changer when it comes to injury prevention and efficient training.
Current research supports the notions that:
- prevention strategies involving balance training can reduce lower extremity injuries
- better core stability, including neuromuscular control, static stabilization, and dynamic stability, reduces likelihood of lower limb injury
- improved body awareness makes for a better-coordinated athlete, and reduces the chances of acute injury from falls
- girls are especially predisposed to knee and ACL injuries, and therefore stand to benefit hugely from targeted off-season strengthening
This program is comprised of 3 repeating week-long blocks, allowing players to develop competence with the movements and thoroughly integrate the movements skills. The program is designed to cover all of the above and more, for your most efficient and injury-free season yet.
Are you a coach who wants to give your team that extra competitive edge?
Our programs are entirely customizable, and can be designed according to your specifications to maximally boost your team's performance and wellness, on and off the field.
Optional program features in include:
- full or partial program customization
- daily or weekly interactive support from a Kaari Coach for your players
- fluid program design that evolves with your team's needs
- position-specific program design for key players, or those recovering from injury
- weekly or bi-weekly compliance and feedback reports to keep you in the loop with player adherence, and to highlight any emerging problem areas or strength deficits
We're excited to help your team maximize their full potential and boost their performance and wellness! Contact us so we can discuss your team's unique needs.
About the course creator
This course was curated by Kaari Coach Emily Perrin.
Emily is the CEO and founder of Perrin Wellness and Performance, a mindfulness and performance coaching service for athletes. Emily has vast experience working with collegiate and professional athletes all over the US, and she currently works at Duke University with the college's lacrosse, soccer, baseball and tennis teams amongst others.
As a former D1 soccer player at the University of Virginia and assistant coach at the University of Pennsylvania, Emily is passionate about educating and empowering athletes with relevant techniques to help enhance performance on the field and navigate life off the field. Having gone through multiple hip, spine and knee surgeries herself, she understands first hand how devastating and disruptive injuries are for dedicated athletes. Emily is also a Certified Mindfulness Meditation teacher, 200 HR YTT and current MSW/LCSW candidate.
When she's not on the field, you can find her moving through a gentle yoga flow, lifting weights and enjoying her morning coffee and meditation.
Follow Emily on Instagram:
Logistics! Here's what to expect from this program.
This program consists of a blend of passive and active mobility work, sport-specific strength, myofascial release, and guided relaxation to enhance recovery. We recommend having the following pieces of equipment to hand for your program (this information will also be available for you to browse in your own time after registering for the course:
- a pair of yoga blocks
- yoga mat; optional, but can help you get more comfortable!
- a blanket or beach towel
- a foam roller
- a light resistance band
- a pair of myofascial balls- we love the Recovery Rounds from Rad Roller!
Example Curriculum
WEEK 1
Available in
days
days
after you enroll
- Let's start! Program introduction & FAQs (3:26)
- Demystifying Myofascial Release (5:16)
- Day 1, Exercise 1: Anterior Hip// Core Strength: Iliacus Myofascial Release (10:41)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Split Stance Knee Dips (5:20)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Seated Hip Flexor Strength (9:41)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Transverse Abdominus Activation (9:18)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail (11:48)
- Day 2, Exercise 1: Posterior Chain: Basic Hip Co-Contraction (6:01)
- Day 2, Exercise 2: Posterior Chain: Myofascial Release - Hamstrings (5:33)
- Day 2, Exercise 3: Posterior Chain: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
- Day 2, Exercise 4: Posterior Chain: Squat Form - Posterior Chain & External Rotation (5:16)
- Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release - Plantar Fascia (5:59)
- Day 3, Exercise 2: Lower Leg// Ankle: Myofascial Release - Calves (6:01)
- Day 3, Exercise 3: Lower Leg// Ankle: Ankles - Active Range of Motion in Dorsiflexion (3:05)
- Day 3, Exercise 4: Lower Leg// Ankle: Calves - ROM, Strength & Control (9:08)
- Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
- Day 4, Exercise 1: Core Strength: Quadratus Lumborum Myofascial Release (6:42)
- Day 4, Exercise 2: Core Strength: Lumbar Rotation & Multifidus Activation (12:56)
- Day 4, Exercise 3: Core Strength: Lumbar Cat Cow & Multifidus Activation (9:55)
- Day 4, Exercise 4: Core Strength: Seated QL Hip Hikes (6:32)
- Day 4, Exercise 5: Core Strength: Prone Lumbar Release (7:14)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (At Wall) (6:53)
- Day 5, Exercise 2: Lateral Hip// Adductors: Side-Lying Gluteus Medius Leg Raise (9:24)
- Day 5, Exercise 3: Lateral Hip// Adductors: Squishy Surface Hip Stability Challenge (11:01)
- Day 5, Exercise 4: Lateral Hip// Adductors: Side-Lying Adductor Activation (9:48)
- Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Bridge Lifts (5:44)
- Day 5, Exercise 6: Lateral Hip// Adductors: Adductor Strength (4:11)
- Day 6, Exercise 1: Dynamic Movement: Core Activation - Parighasana (6:34)
- Day 6, Exercise 2: Dynamic Movement: Full Hip Mini-Flow (12:32)
- Day 6, Exercise 3: Dynamic Movement: Mellow Hip & Spine Release (10:25)
- Day 7, Exercise 1: Recovery: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 2
Available in
days
days
after you enroll
- Injury prevention & efficient movement, in simple terms (2:38)
- Day 1, Exercise 1: Anterior Hip// Core Strength: Iliacus Myofascial Release (10:41)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Split Stance Knee Dips (5:20)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Seated Hip Flexor Strength (9:41)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Transverse Abdominus Activation (9:18)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail (11:48)
- Day 2, Exercise 1: Posterior Chain: Basic Hip Co-Contraction (6:01)
- Day 2, Exercise 2: Posterior Chain: Myofascial Release - Hamstrings (5:33)
- Day 2, Exercise 3: Posterior Chain: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
- Day 2, Exercise 4: Posterior Chain: Squat Form - Posterior Chain & External Rotation (5:16)
- Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release - Plantar Fascia (5:59)
- Day 3, Exercise 2: Lower Leg// Ankle: Myofascial Release - Calves (6:01)
- Day 3, Exercise 3: Lower Leg// Ankle: Ankles - Active Range of Motion in Dorsiflexion (3:05)
- Day 3, Exercise 4: Lower Leg// Ankle: Calves - ROM, Strength & Control (9:08)
- Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
- Day 4, Exercise 1: Core Strength: Quadratus Lumborum Myofascial Release (6:42)
- Day 4, Exercise 2: Core Strength: Lumbar Rotation & Multifidus Activation (12:56)
- Day 4, Exercise 3: Core Strength: Lumbar Cat Cow & Multifidus Activation (9:55)
- Day 4, Exercise 4: Core Strength: Seated QL Hip Hikes (6:32)
- Day 4, Exercise 5: Core Strength: Prone Lumbar Release (7:14)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (At Wall) (6:53)
- Day 5, Exercise 2: Lateral Hip// Adductors: Side-Lying Gluteus Medius Leg Raise (9:24)
- Day 5, Exercise 3: Lateral Hip// Adductors: Squishy Surface Hip Stability Challenge (11:01)
- Day 5, Exercise 4: Lateral Hip// Adductors: Side-Lying Adductor Activation (9:48)
- Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Bridge Lifts (5:44)
- Day 5, Exercise 6: Lateral Hip// Adductors: Adductor Strength (4:11)
- Day 6, Exercise 1: Dynamic Movement: Core Activation - Parighasana (6:34)
- Day 6, Exercise 2: Dynamic Movement: Full Hip Mini-Flow (12:32)
- Day 6, Exercise 3: Dynamic Movement: Mellow Hip & Spine Release (10:25)
- Day 7, Exercise 1: Recovery: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 3
Available in
days
days
after you enroll
- Recovery: an important and enjoyable part of your training! (3:57)
- Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor & Quad MFR Reset (11:03)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Flow for Quads and Hip Flexors (11:55)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexors & Quad Strength In Low Lunge (7:18)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Active Transverse Abdominus Twists (7:29)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Twisted Root (12:05)
- Day 2, Exercise 1: Posterior Chain: Hip External Rotation, A Little Bit of Load (4:53)
- Day 2, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
- Day 2, Exercise 3: Posterior Chain: Hamstrings Myofascial Release (Seated) (8:29)
- Day 2, Exercise 4: Posterior Chain: Glutes & Hammies - Warrior 3 & Crane (4:58)
- Day 2, Exercise 5: Posterior Chain: Posterior Chain, All Together (11:13)
- Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release for Foot Mobility (5:03)
- Day 3, Exercise 2: Lower Leg// Ankle: Manual Tibialis Anterior Myofascial Release (6:26)
- Day 3, Exercise 3: Lower Leg// Ankle: Elevated Calf Raises (4:55)
- Day 3, Exercise 4: Lower Leg// Ankle: Tibialis Anterior Strength (8:44)
- Day 3, Exercise 5: Lower Leg// Ankle: Anterior & Posterior Hip Strength for Ankle Support (9:11)
- Day 4, Exercise 1: Core Strength: Thoracolumbar Fascia Myofascial Release (3:48)
- Day 4, Exercise 2: Core Strength: Segmental Control and Lumbar Cat/Cow (6:35)
- Day 4, Exercise 3: Core Strength: Quadratus Lumborum Side Crunches (6:11)
- Day 4, Exercise 4: Core Strength: Pelvic Curl & Bridge March (10:21)
- Day 4, Exercise 5: Core Strength: Quadratus Lumborum and Obliques (11:33)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
- Day 5, Exercise 2: Lateral Hip// Adductors: Kneeling Half Moon Leg Raises (5:38)
- Day 5, Exercise 3: Lateral Hip// Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
- Day 5, Exercise 4: Lateral Hip// Adductors: Full ROM Adductor Activation (11:54)
- Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Strength for Squatting (5:25)
- Day 6, Exercise 1: Dynamic Movement: Core in Pyramid & Triangle (8:55)
- Day 6, Exercise 2: Dynamic Movement: Dynamic Hip Co-Contraction & Coordination (11:25)
- Day 6, Exercise 3: Dynamic Movement: Legs Up The Wall (14:17)
- Day 7, Exercise 1: Recovery: Body Scan (14:47)
WEEK 4
Available in
days
days
after you enroll
- Some concepts: building foundations & frequent exposure (5:39)
- Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor & Quad MFR Reset (11:03)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Flow for Quads and Hip Flexors (11:55)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexors & Quad Strength In Low Lunge (7:18)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Active Transverse Abdominus Twists (7:29)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Twisted Root (12:05)
- Day 2, Exercise 1: Posterior Chain: Hip External Rotation, A Little Bit of Load (4:53)
- Day 2, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
- Day 2, Exercise 3: Posterior Chain: Hamstrings Myofascial Release (Seated) (8:29)
- Day 2, Exercise 4: Posterior Chain: Glutes & Hammies - Warrior 3 & Crane (4:58)
- Day 2, Exercise 5: Posterior Chain: Posterior Chain, All Together (11:13)
- Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release for Foot Mobility (5:03)
- Day 3, Exercise 2: Lower Leg// Ankle: Manual Tibialis Anterior Myofascial Release (6:26)
- Day 3, Exercise 3: Lower Leg// Ankle: Elevated Calf Raises (4:55)
- Day 3, Exercise 4: Lower Leg// Ankle: Tibialis Anterior Strength (8:44)
- Day 3, Exercise 5: Lower Leg// Ankle: Anterior & Posterior Hip Strength for Ankle Support (9:11)
- Day 4, Exercise 1: Core Strength: Thoracolumbar Fascia Myofascial Release (3:48)
- Day 4, Exercise 2: Core Strength: Segmental Control and Lumbar Cat/Cow (6:35)
- Day 4, Exercise 3: Core Strength: Quadratus Lumborum Side Crunches (6:11)
- Day 4, Exercise 4: Core Strength: Pelvic Curl & Bridge March (10:21)
- Day 4, Exercise 5: Core Strength: Quadratus Lumborum and Obliques (11:33)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
- Day 5, Exercise 2: Lateral Hip// Adductors: Kneeling Half Moon Leg Raises (5:38)
- Day 5, Exercise 3: Lateral Hip// Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
- Day 5, Exercise 4: Lateral Hip// Adductors: Full ROM Adductor Activation (11:54)
- Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Strength for Squatting (5:25)
- Day 6, Exercise 1: Dynamic Movement: Core in Pyramid & Triangle (8:55)
- Day 6, Exercise 2: Dynamic Movement: Dynamic Hip Co-Contraction & Coordination (11:25)
- Day 6, Exercise 3: Dynamic Movement: Legs Up The Wall (14:17)
- Day 7, Exercise 1: Recovery: Body Scan (14:47)
WEEK 5
Available in
days
days
after you enroll
- Novelty & variability - we're not robots! (1:52)
- Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor Cross-Fibering (7:29)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Hip Flexor Activation Flow (7:04)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexor Resistance Stretch (10:36)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Diagonal Dead Bug (8:01)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail Plus (11:39)
- Day 2, Exercise 1: Posterior Chain: Piriformis Myofascial Release (7:42)
- Day 2, Exercise 2: Posterior Chain: Hip External Rotation, A Little Bit More Load (9:55)
- Day 2, Exercise 3: Posterior Chain: Supine Hip Strengthener (8:18)
- Day 2, Exercise 4: Posterior Chain: Hamstring Strength - Active Half Splits (6:44)
- Day 3, Exercise 1: Lower Leg// Ankle: Tibialis Anterior Myofascial Release (4:58)
- Day 3, Exercise 2: Lower Leg// Ankle: Unilateral Calf Raise & Pronation Control (6:03)
- Day 3, Exercise 3: Lower Leg// Ankle: Dynamic Foot & Lower Leg Support (9:04)
- Day 3, Exercise 4: Lower Leg// Ankle: Single Leg Balance & Kettle Bell Pass (9:57)
- Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
- Day 4, Exercise 1: Core Strength: Lumbar Extensor Myofascial Release At Wall (4:55)
- Day 4, Exercise 2: Core Strength: Segmental Control & Resisted Lumbar Cat/Cow (9:20)
- Day 4, Exercise 3: Core Strength: Lumbar Support - Glutes & Lats (12:45)
- Day 4, Exercise 4: Core Strength: Core - Quadratus Lumborum & Side Plank (6:44)
- Day 4, Exercise 5: Core Strength: Core & Legs Coordination for Lumbar Support (11:13)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Leg Lifts (5:21)
- Day 5, Exercise 2: Lateral Hip// Adductors: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
- Day 5, Exercise 3: Lateral Hip// Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 5, Exercise 4: Lateral Hip// Adductors: Side Plank Adductor Mini-Workout (6:48)
- Day 5, Exercise 5: Lateral Hip// Adductors: Restorative Tree Pose (15:13)
- Day 6, Exercise 1: Dynamic Movement: Cat Cow + (7:57)
- Day 6, Exercise 2: Dynamic Movement: Flowing Movement For Core Support 2 (9:39)
- Day 6, Exercise 3: Dynamic Movement: Sacroiliac Reset (5:34)
- Day 7, Exercise 1: Recovery: Intercostals Myofascial Release (10:24)
- Day 7, Exercise 2: Recovery: Side-Lying Restorative Reset (19:46)
WEEK 6
Available in
days
days
after you enroll
- Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor Cross-Fibering (7:29)
- Day 1, Exercise 2: Anterior Hip// Core Strength: Hip Flexor Activation Flow (7:04)
- Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexor Resistance Stretch (10:36)
- Day 1, Exercise 4: Anterior Hip// Core Strength: Diagonal Dead Bug (8:01)
- Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail Plus (11:39)
- Day 2, Exercise 1: Posterior Chain: Piriformis Myofascial Release (7:42)
- Day 2, Exercise 2: Posterior Chain: Hip External Rotation, A Little Bit More Load (9:55)
- Day 2, Exercise 3: Posterior Chain: Supine Hip Strengthener (8:18)
- Day 2, Exercise 4: Posterior Chain: Hamstring Strength - Active Half Splits (6:44)
- Day 3, Exercise 1: Lower Leg// Ankle: Tibialis Anterior Myofascial Release (4:58)
- Day 3, Exercise 2: Lower Leg// Ankle: Unilateral Calf Raise & Pronation Control (6:03)
- Day 3, Exercise 3: Lower Leg// Ankle: Dynamic Foot & Lower Leg Support (9:04)
- Day 3, Exercise 4: Lower Leg// Ankle: Single Leg Balance & Kettle Bell Pass (9:57)
- Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
- Day 4, Exercise 1: Core Strength: Lumbar Extensor Myofascial Release At Wall (4:55)
- Day 4, Exercise 2: Core Strength: Segmental Control & Resisted Lumbar Cat/Cow (9:20)
- Day 4, Exercise 3: Core Strength: Lumbar Support - Glutes & Lats (12:45)
- Day 4, Exercise 4: Core Strength: Core - Quadratus Lumborum & Side Plank (6:44)
- Day 4, Exercise 5: Core Strength: Core & Legs Coordination for Lumbar Support (11:13)
- Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Leg Lifts (5:21)
- Day 5, Exercise 2: Lateral Hip// Adductors: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
- Day 5, Exercise 3: Lateral Hip// Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 5, Exercise 4: Lateral Hip// Adductors: Side Plank Adductor Mini-Workout (6:48)
- Day 5, Exercise 5: Lateral Hip// Adductors: Restorative Tree Pose (15:13)
- Day 6, Exercise 1: Dynamic Movement: Cat Cow + (7:57)
- Day 6, Exercise 2: Dynamic Movement: Flowing Movement For Core Support 2 (9:39)
- Day 6, Exercise 3: Dynamic Movement: Sacroiliac Reset (5:34)
- Day 7, Exercise 1: Recovery: Intercostals Myofascial Release (10:24)
- Day 7, Exercise 2: Recovery: Side-Lying Restorative Reset (19:46)
Not quite what you were looking for?
Check out some of our other programs below. Better yet, drop us a line to let us know what resources you'd like to support your well-being, recovery, mobility and injury-prevention needs. Email [email protected] with your wishlist and we'll see what we can do!
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