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COURT SPORTS CORRECTIVE MOVEMENTS

  • Architech Sports and Physical Therapy

After completing your Sports Performance Screening, you’re probably curious about what all those tests revealed and, more importantly, how you can use that information to improve your game on the court. This page breaks down each screening test, explaining its purpose, why it’s crucial for basketball performance—whether it’s jumping higher, cutting quicker, or staying injury-free—and the role it plays in a comprehensive approach to athletic development. From Athletic Performance Therapy (Physical Therapy) to targeted Sports Performance Training, we offer solutions to help you maximize your potential. Below, you’ll find corrective exercises you can incorporate into your training. Click the plus sign (+) next to each exercise to learn more.

FMS OVERHEAD SQUAT

The overhead squat assesses coordinated mobility across multiple joints, including the ankles, knees, hips, thoracic spine, and shoulders. Restrictions in these areas become evident during the test. Common compensatory movements, such as heel elevation, knee valgus (caving in), or forward arm drift, indicate specific weaknesses or imbalances. Successful performance requires maintaining heel contact with the ground and keeping the bar directly overhead throughout the squat. Deviations from these criteria suggest areas for targeted intervention.

A force plate measures the ground reaction forces generated by an athlete during various movements. For youth athletes, this test is particularly valuable because it provides insights into balance, symmetry, explosive power, and stability. It helps identify imbalances or weaknesses that could lead to injury, and it also measures improvements over time as training progresses. The goal is to have less than 10% asymmetry for both take-off and landing. If the asymmetry is greater than 10% in either area, it indicates that one side of the body is consistently bearing more load, which can lead to injury or decreased performance.

Vertical jump height is crucial for court sport athletes, reflecting their explosive power needed for rebounding, blocking, and reaching. It provides coaches with insight into lower body strength and neuromuscular efficiency. A higher jump offers a competitive edge, and tracking changes allows for training program evaluation and performance improvement.

The gator plank is a core stability exercise that challenges the athlete’s trunk and hip control. Core stability is essential for nearly all sports movements as it enhances control, balance, and power transfer. Testing a youth athlete’s ability to maintain proper form in this plank variation can reveal weaknesses in core endurance and stability, which are essential for injury prevention and overall movement quality.

The Prone Quad Flexibility test evaluates the mobility of the quadriceps and hip flexors, which play a key role in running, jumping, and change-of-direction movements. Limited flexibility in this area can restrict stride length, reduce power output, and increase the risk of hip or knee discomfort. Identifying tightness helps guide corrective stretching and mobility work to improve movement efficiency and athletic performance.

Megan Gray, PT, DPT, from Architech Sports & Physical Therapy, smiles while treating a baseball athlete during a physical therapy session focused on recovery and mobility.

ATHLETIC SPORTS PERFORMANCE THERAPY

Athletic Sports Performance Training is designed to help athletes perform at their best — whether you’re chasing new goals, bouncing back from an injury, or just feeling a step off your game. Every program combines performance-focused strength and movement training with recovery strategies that make a real difference. Benefits include:

  • Developing speed, power, and strength that translate into game-day results
  • Improving movement mechanics to reduce injury risk and recover stronger
  • Building confidence, consistency, and resilience to compete and live without nagging aches or setbacks
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Athlete performing speed and agility ladder drills outdoors under the guidance of a coach from Architech Sports & Physical Therapy.

SPORTS PERFORMANCE TRAINING

Sports Performance Training at Architech Sports equips athletes with the tools to move better, play stronger, and compete with confidence. Our programs focus on developing explosive speed, agility, and strength while teaching proper mechanics that keep athletes healthy for the long run.

The results speak for themselves — athletes who complete our training see measurable improvements, including:

  • +2 inches in vertical jump

  • +5 inches in broad jump

  • 0.21 second improvement in 40-yard sprint

  • 0.21 second improvement in pro agility shuttle

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