Move Freely

5–8 Minutes

The first step in MAPS focuses on restoring quality movement and preparing the body for activity.

Benefits include:

• Unwinds compensation patterns created by sport and daily life

• Begins waking up the body and mind

• Improves mobility and movement quality

• Supports joint, tendon, and ligament health

• Creates a foundation for athletic performance

When athletes move freely, everything else becomes easier.

Connect the Body

5 Minutes

Activation helps athletes create stronger communication between the brain and body.

This phase:

• Calibrates the body through the hands and feet

• Enhances resiliency through the body's fascial and suspension systems

• Improves movement awareness

• Creates more efficient movement patterns

• Makes the body more receptive to training and performance demands

A connected body performs with greater efficiency and confidence.

React Fast

5 Minutes

Priming prepares athletes to perform at game speed.

This phase:

• Gets the body moving faster before competition

• Trains the nervous system for speed and reaction

• Improves responsiveness in both body and mind

• Helps athletes establish tempo and intensity early

• Sets the tone rather than playing catch-up

Great performances begin before the first whistle.

Build Control

Post-Practice | 5-10 Minutes

The final phase reinforces movement quality and develops lasting athletic resilience.

Benefits include:

• Builds sport-specific strength

• Enhances body awareness and control

• Improves movement efficiency

• Supports long-term athletic development

• Reduces injury rates

Strength is most effective when built on a foundation of quality movement.