Weekly Injury Prevention & Prehab Coaching Checklist

Before First Session

Prepare clients for their initial session with essential prehab tasks.

Conduct a movement assessment critical 30 min

Identifying movement limitations helps tailor prehab exercises effectively.

Review injury history critical 15 min

Understanding past injuries allows for better program customization.

Set SMART goals for prehab important 20 min

Specific, Measurable, Achievable, Relevant, Time-bound goals keep clients motivated.

Discuss the importance of prehab important 15 min

Educating clients on injury prevention increases their adherence to the program.

Weekly Prehab Routine

Incorporate prehab exercises into training sessions without detracting from performance.

Include mobility drills in warm-ups critical 10 min

Improves joint range of motion and prepares muscles for activity.

Integrate stability exercises critical 15 min

Enhances core stability to prevent injuries during high-impact activities.

Schedule dedicated prehab sessions important 1 hour

Set aside specific times each week for focused prehab work.

Utilize resistance bands for strength important 20 min

Strength training with bands targets weak areas effectively.

Monitoring Progress

Regularly assess client progress and adjust prehab strategies.

Track exercise compliance critical 5 min

Monitoring adherence helps identify patterns and areas for improvement.

Assess pain levels after workouts critical 10 min

Understanding pain responses helps in modifying the program to prevent injuries.

Adjust goals based on progress important 10 min

Updating goals keeps clients engaged and motivated to continue prehab.

Schedule regular check-ins important 15 min

Frequent discussions about prehab can boost client accountability.

Collaboration with PTs

Know when to refer clients to a physical therapist for specialized care.

Identify red flags for injury critical 10 min

Recognizing signs that require professional intervention is crucial for client safety.

Communicate with healthcare professionals important 30 min

Establishing a network with PTs improves client outcomes and safety.

Educate clients on PT benefits important 15 min

Understanding when to seek additional help empowers clients to take charge of their health.

Bonus Tips

Incorporate balance exercises to enhance stability and prevent falls.
Encourage hydration as it plays a vital role in muscle recovery.
Utilize foam rollers post-workout to alleviate muscle soreness.
Stay updated on the latest prehab techniques and research.
Create a prehab buddy system to foster accountability among clients.

By following this Weekly Injury Prevention & Prehab Coaching Checklist, trainers and clients can work together to minimize injury risks while maximizing performance. Regular assessments and communication are key to effective prehab integration.

Automate your injury prevention & prehab coaching checklists with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

What is prehab?

Prehab refers to preventive exercises and strategies designed to avoid injuries before they occur, especially in high-risk populations.

How often should prehab be included in training?

Prehab should be included at least once a week, but ideally integrated into every training session.

When should I refer a client to a physical therapist?

Refer clients when they exhibit persistent pain, significant mobility issues, or have a history of serious injuries.