TRAINING
Basketball agility body control training
The RIIP REPS app is a free, donor-funded tool, developed by the HSS Sports Medicine Institute, for teams to implement agility body control training for performance and injury mitigation.
RIIP stands for Reduce Injuries, Improve Performance.
Four 7-minute async app-based sessions per week.
No special equipment. No disruption to practice schedules.
Does not replace current strength & conditioning program.
Agility body control training programs, also known as neuromuscular training, can dramatically reduce the risk of injury while simultaneously building better athletes.
TRAINING PROGRAM
48 unique training sessions for basketball
Four 7-8 min. sessions deliver 30 minutes of training per week. Each session includes 5 or more deceleration/ landing stabilization movements, and lunges, hams and calf exercises. 1-2 new exercises taught every other session.
TRAINING OBJECTIVE
Agility body control training
Our objective is to train our bodies to decelerate and change direction with optimal movement mechanics and muscle activation, an ability also known as neuromuscular control. The result is:
Quicker deceleration
Faster transitions & re-acceleration
Better stability = more options to re-accelerate in any direction
Mitigate risk of season & career-ending injuries
Reduce overall time loss to injury
Teams will win more
PROGRAM AUTHORS
Programs designed by experts in sports medicine and performance
Dr. Andrew Pearle is a Sports Medicine Surgeon serving professional athletes and youth athletes for over 20 years and is the Surgeon Chief Emeritus of the HSS Sports Medicine Institute.
Coach Nicole Rodriguez is the Lead Strength and Conditioning Coach for the US Soccer 2025 U20 World Cup Team, and served in the same role for 2024 US Men’s Olympic Soccer, 2024 US Women’s National Soccer Team (Gold Cup), and previously Czech National Youth Basketball Team, Dutch National Volleyball Team and as the former performance lead at Exos.
Together, they have leveraged their expertise and the science to deliver engaging, evidence-based, sport-specific, in-season agility body control training programs for RIIP REPS.
Learn why agility body control training works
SCIENCE
What is the science behind this training?
25 years of research demonstrates that this type of training effectively improves performance on agility measures like the Y-balance test¹ and 3-cone drill² while mitigating the risk of lower extremity injuries by 42%³, head injuries by 36%⁴ and ACL injuries by 62%⁵.
In a prospective randomized clustered control study of 65 NCAA division I & II men’s soccer teams, 27 teams that did neuromuscular control training an average of 34 minutes per week in-season won 31% more matches⁶.
(1.Benis et.al 2016; 2.Ling et. al 2022; 3.Steib et.al. 2017; 4.Silvers-Granelli et. al 2015; 5.Petushek et.al, 2019; 6.Silvers-Granelli et. al 2023)
THE APP
How the app works
Sports organizations
Sports organizations and their teams invite athletes to join their teammates on a training roster.
Athletic directors and coaches
Athletic directors and coaches see real-time athlete and team progress.
Athletes
Athletes train with app for 7 minutes of bodyweight exercises in 4 expert-led sessions per week, outside of practice (like homework)
Are you a league, club, or school director?
Sign up your organization now, for FREE!
RIIP REPS is currently free for approved organizations to use.
Download the app and press “Sign Up Your Organization” on the landing page.
