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    "I have been a client of Tommi's for 8 years.  I have utilized many aspects of his broad expertise.  He has been able to assist and motivate me with all of my personal goals regarding, Personal Training, Weight Loss and Nutrition, as well as rehabilitation.  He is an outstanding intelligent professional." Mark D, NY 

     "Tommi's workouts are excellent - always fun, always changing and challenging." Lauri Hill, NJ

     "Tommi is a super professional who watches you closely to make sure you strengthen your body, understand what you need to do, and do it in a way without hurting yourself. Over the last 3 years, working with Tommi, I have strengthened by body without ever injuring myself;  not even pulling a muscle. That's because Tommi pays close attention to what I am doing." (David Goodman, NJ)

      "Tommi keeps my mind in the game and challenges me with new moves every day.   Working with Tommi is more fun than eating marshmallows." (Sylvia G., NJ)

     "For the past 20 years I have had to train around chronic knee and shoulder pain. Since training with Tommi, I am now pain free and no longer living on Advil!"  (Ted D'Amico, NJ)

     "The knowledge and skill set that Tommi possesses is incredible. He is a true movement specialist and has one mission: results." Evan Chait, PT, CNRT, L.Ac (Kinetic Physical Therapy)

    Entries in knees 4 speed (2)


    Knees 4 Speed -training manual (with videos and pics)

    Athletic Development & Injury Prevention for Young Female Athletes

    Hello fellow Coach and Athlete,

    The epidemic of sports related injuries, such as ACL-injuries, is at all time high and particularly young female athletes are suffering from it. There are, without a question, several reasons for this; genetics, hormonal levels, Q-angles, rest, nutrition, ankle taping and so on. However, it has been clearly demonstrated, that with proper exercise program combined with an adequate recovery, we can definitely decrease and prevent a great number of these injuries.

    A great thing is that while we work on injury prevention, we can fully focus on athletic development at the same time. In fact, prevention of injuries is basically training for speed, strentgh, flexibility and athleticism with a particular emphasis on balanced and skill-focused development of all motor components and elements of movement.

    I get tired of hearing of another injury, whether it is ankle, knee, lower back or shoulder. In the KNEES 4 SPEED -training program I have created a systematic approach to training for performance while addressing many of the movement-based reasons for injuries. Please, remember that the program is useless without proper application and instruction; that is where the art of coaching and the individual care comes in.

    I ask you to read the manual and use the content of the program responsibly adjusting it according to your target group and needs. Remember, this is not a rehabilitation program! If you have pain or problems with your knees, go to the specialist instead of doing these exercises. Rehab and prehab are not the same thing!

    Be strong and courageous!

    Tommi Paavola



    'Knees 4 Speed' -training for the female youth athlete


    Let's look at one of the main reasons why a proper conditioning program can be so beneficial for a female athlete. Actually, TWO of the main reasons, the right knee and the left knee.

    There are a lot of theories and studies on why females suffer more from knee-related injuries than men. Some of the possible causes have to do with the anatomy and physiology and others more with biomechanics and movement skills. Research says that for example in basketball there are about twice as much ACL-injuries with women than with men and in soccer the number is even higher. It is estimated that 38 000 female athletes suffer from an ACL-injury every year. 

    The good news is that according to studies proper conditioning program can help decrease the non-contact knee injuries with youth female athletes by 88%

    So what does the Knees 4 Speed -program consist of?

    1. Activation and strengthening of the hip in all planes

    The hip musculature has a huge role in controlling the movement of the knee. I have found that with most of my female athletes the muscles of the hip, including the great gluteus family, are often more inactive as with men. And we don't like muscles sleeping on the job. It creates a weak link in the chain and exposes the body for injuries. 
    Without a comprehensive activation and strengthening program for the hip, the knee often remains weak and "defenseless" against the forces of deceleration when landing from a jump or when quickly changing direction.     

    2. Turning the lazy foot into a great team player

    The foot is the only connection to the ground for most of the athletes. At the same time, it is often one of the weakest areas of the athlete's body. With its 26 bones, 33 joints and two dozen muscles it definitely requires more of our attention.
    A weak foot and ankle can not translate the ground reaction forces optimally and guess who has to pay for it? Well, yes, the knee and also the hip and even the spine. So, training the foot into a better team player helps the knee to do its job more safely.

    3. Building a strong core in the upright position

    Stability and dynamic control in the core region contributes to the stability and control of the knee as well. The functional strength initiates from the inside out and spreads from the center to the extremities. 
    The core training that helps the knee the most has very little to do with sit-ups or crunches. Have you heard of anyone who suffered a knee injury while on their back on the ground? No, me neither. That is why the abdominal wall needs to be trained with the body position and the task of the sport in mind.   

    4. Improving movement mechanics for efficiency

    Improving movement mechanics in the context of preventing knee injuries basically means improving the skills of running, jumping, hopping, landing and change of direction. The emphasis is on the word SKILL. Improving a skill requires both a) deliberate, focused practice with quality repetitions as well as b) task-specific and more sub-conscious game and drill-applications. Fundamental movement patterns, such as squatting, lunging and single leg exercises are also part of improving overall movement mechanics.  

    These are the four corner stones of the Knees 4 Speed -athletic development and injury prevention program for youth female athletes.

    Do you know aynone who could benefit from the Knees 4 Speed -program? Call Tommi the Trainer at 201-677-8885 or email for more information.

    Tommi the Trainer

    PS: Knees 4 Speed -program is available for youth sport teams as well. 

    Reference: Non-contact ACL-Injury Prevention for Females by Jason D Vescovi