TACTICAL ATHLETE READINESS
Profile-Based Corrective Programming for Tactical Athletes
Each Physical Readiness Profile below represents a cluster of movement deficits identified during screening that are commonly associated with injury risk or performance limitations in police officers and firefighters.
Programming emphasizes soft tissue work, mobility, and strength in pain-free ranges to restore movement efficiency and occupational readiness.
Fitness Forward Physical Therapy
Serving the Tactical Athlete, Active Adult and those looking to be more Active across Maryland and Virginia with 15+ locations.
Where Healthcare Meets Fitness!
*All major insurances accepted, including Tricare, and Workers Comp Cases
RAISE THE BAR WITH US
NECK
This profile reflects deficits in cervical and thoracic mobility, scapular control, and neck endurance that commonly contribute to upper-quarter fatigue and cervicogenic symptoms.
Tactical Relevance
For tactical athletes, reduced neck mobility and endurance can impair situational awareness, radio use, and sustained postures during patrols or fireground operations, increasing the risk of neck pain and upper-body fatigue.
Common Screening Findings
- Limited seated trunk rotation (<45°)
- Shoulder IR/ER asymmetry
- Plank breakdown with forward head posture
- Neck or upper-trap discomfort during dead hang
SOFT TISSUE
Perform for 1-2 minutes
MOBILITY
- Cat Cow x 10
- Reach though x 10
- Open book x 10
STRENGTH
- Neck retractions with Band 2x15
- No Monies with Band 2x15
SHOULDERS
This profile reflects restricted shoulder mobility and reduced shoulder blade stability that limit effective load transfer and overhead function.
Tactical Relevance
Shoulder mobility and stability limitations in police officers and firefighters can impair overhead reaching, ladder or hose work, firearm or tool handling, and load transfer during high-demand tasks.
Common Screening Findings
- Failed Apley Scratch Test
- Pain or early fatigue during dead hang
- Shoulder asymmetry during functional IR/ER testing
- Trunk compensation during plank or reach tasks
SOFT TISSUE
Foam roll, lax ball, massage gun
Perform for 1-2 minutes
Want to elevate your thoracic spine foam rolling experience. Use two lacrosse balls or a peanut ball instead of the foam roller. Check it out here!
MOBILITY
Soft Tissue - Foam roll, lax ball, massage gun
Thread the Needle: 15 each side
Open Book: 10 each side
Thoracic Extension: Elbows on the box, reach hands to back - 10 x hold 20s
Doorway Lat Stretch: Thumb up and Thumb down - 2x5, deep breaths on each side
LOW BACK
This profile reflects impaired lumbopelvic control and over-reliance on lumbar motion due to insufficient hip contribution and trunk endurance.
Tactical Relevance
Deficits in trunk mobility and control place tactical athletes at increased risk for low back injury during lifting, bending, prolonged gear wear, and forceful tasks such as patient carries, forcible entry, and suspect control.
Common Screening Findings
- Toe touch limited or lumbar-dominant
- Lumbar hinging or pain with extension
- Early lumbar extension during leg-lowering
- Sagging or breath-holding during plank
- Forward trunk collapse in deep squat
SOFT TISSUE
Foam roll, lax ball, massage gun
Massage low back muscles - focus on rolling out next to the spine and not directly on the spine!
Perform for 1-2 minutes. Also come higher by dropping to your forearm
MOBILITY
Unstiffen the back by working above and below the problem area
Cat Cow x 20
Child Pose: 10 x 20 seconds
Pigeon Stretch: 3 x 30 seconds
Half Kneeling Couch Stretch: 3 x 30 seconds
STRENGTH
Tolerable core work. Don't push into pain.
Bear Crawl Hold: 3 x 45-60 seconds
Side Plank Reach Through: 3 x 20, each side
Dead Bug: Potentially add weight in your hands - 3 x 20
KNEE
This profile reflects impaired lumbopelvic control and over-reliance on lumbar motion due to insufficient hip contribution and trunk endurance.
Tactical Relevance
Deficits in trunk mobility and control place tactical athletes at increased risk for low back injury during lifting, bending, prolonged gear wear, and forceful tasks such as patient carries, forcible entry, and suspect control.
Common Screening Findings
- Toe touch limited or lumbar-dominant
- Lumbar hinging or pain with extension
- Early lumbar extension during leg-lowering
- Sagging or breath-holding during plank
- Forward trunk collapse in deep squat
SOFT TISSUE
Perform for 1-2 minutes.
MOBILITY
Unstiffen the back by working above and below the problem area
Couch Stretch: 3 x 30 seconds
Hamstring Floss: 2 x 10
90/90 Hip Flips x 10 each side
STRENGTH
Tolerable core work. Don't push into pain.
Single Leg Wall Sit: 3 x 30 seconds each
Single Leg Bridges: 3 x 12
Split Squat Isometric Hold: 3 x 45-60 seconds each
ANKLE
This profile reflects limited ankle dorsiflexion and reduced distal stability, often driving compensatory movement at the knee and trunk.
Tactical Relevance (One-Liner)
Limited ankle mobility and distal stability disrupt force absorption and balance in police and firefighters during uneven terrain navigation, stair descent, and rapid deceleration, increasing compensatory stress at the knee and low back.
Common Screening Findings
- Knee-to-wall <4” or asymmetry
- Heel rise or pain during step-down
- Early loss of balance with eyes closed
- Heel lift during squat
SOFT TISSUE
Calf - Perform for 1-2 minutes, Massage Gun, Foam Roller, or Tennis/Lacrosse Ball
MOBILITY
Knee to Wall x 20 each
Down Dog: 2 x10 (If this is too challenging, substitute with standing calf stretch, with your heel off a step - perform with your knee straight and bent)
STRENGTH
Split Stanch Heel Raise: 3 x 12 each
Single Leg Hell Raise: 3 x 12
Heel Raise Quick Catch: 3 x 12
You may consider seeking PT when you are experiencing pain, swelling, or decreased/painful movement. All of these items can then lead to a decrease in normal ability to perform daily activities or on the job. Not only do PTs treat injury but they are movement specialists and can help determine areas of your body that may be limiting your performance. Here are some instances to consider consulting a PT:
- A new injury that occurred during an activity, often a sprain or strain
- A pain that has developed over time with no specific incident and causes discomfort during or after activity
- A constant reoccurrence of a minor injury that only slightly limits participation (ie. reoccurring ankle sprains)
- Concussion or head injury with lingering symptoms
- Post-operative care
- Inability to feel recovered after a series of practices or games
- Flexibility limiting every day activities or performance
- Seeking a movement assessment to learn areas of limitation that may contribute to future injury
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company 15+ locations in the DMV.
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
Sign up for the R2P Weekly Newsletter!
Tips, Tricks, Exercises, Nutrition & a Behind the Scenes look of our brand of Physical Therapy!