How to Improve Athletic Training for Performance

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Run faster, jump higher, hit harder with Creatrix Solutions

Athletic performance training

How to maximize speed, jump height & hitting power.

This athletic performance training system starts with the spine. Restore and protect the S-shaped curve to free up hamstrings, reduce joint stress, and improve usable strength for running, jumping, and contact.

Jump height Stride length Fast-twitch recruitment S-shaped posture mechanics

Download the athletic performance guide → Explore back posture correctors →

Built from Spinal Fitness research and refined in real training rooms with elite athletes and staff.

Maximize athletic training

Spinal fitness is a performance multiplier.

A strong spine with the right curve supports cleaner movement, better posture, and better output under load.

Train posture first so strength work and sport work become more productive.

How can we help you win?

Four core ideas.

Start with spinal structure, then build performance.

Increase Flexibility in One Session (Typical: 2–5 inches) +

In only 10 minutes of working with UFC fighter Marlon “Chito” Vera, he went from his fingertips being three inches above the ground to touching the floor. He gained over three inches of flexibility.

Short sessions can create fast changes when spinal alignment improves.
Repeat consistently to maintain and build results.

Three exercises every top athlete should do at least three times per week:

Neck Flexion (with our Neck Shaper)
Pelvic Tilt (with our Power Cushion)
Sit-Up (with our Power Cushion)

Daily spinal fitness exercises are recommended to overcome gravity and injuries sustained in sports. John S. Scherger, D.C. always said “just like brushing and flossing the teeth you want to keep, you must do the neck flexion, pelvic tilt, and sit-up over the power cushion, to get or keep the S-shaped spine”.

Chito touching the floor after a short session.

Transform Hip Strength & Jump Power +

Transform your hip strength, kick power, and jump height with a powerful exercise called the Pelvic Tilt. Improve low backbone alignment by performing this small hip motion on the Power Cushion with a partner providing increased resistance (leverage) against the anterior superior iliac spines of the hips.

Force Applicators clamp onto weight bars and provide increased leverage to develop the rectus abdominis muscle, while simultaneously shearing back L5 on L4. Enhanced alignment loosens hamstrings and can increase stride length, speed, jump height, power, and strength.

Pelvic Tilt training on the Power Cushion.

Maximize Core Strength with a Proper Sit-Up +

Stop doing regular sit-ups and crunches because they can strain the spine. Train the proper sit-up over a fulcrum point on the Power Cushion.

Proper sit-up over the Power Cushion fulcrum point.

Train Your Spine to Have the Correct Curve +

For athletes to take performance to the next level, many use the maroon firm Back Trac for massaging the spine into optimal alignment and maroon firm Neck and Low Back Foam Rollers. (If there is an injury to the back or neck, start with the orange medium Back Trac and either the light blue soft or orange medium Neck and Low Back Foam Rollers.)

To get the proper curve in your spine, follow these steps:

25 spinal twists (see our free PDF guide)
15–20 minutes lying on the Creatrix Solutions Neck and Low Back Foam Rollers
10–20 rolls of your full back on the Back Trac foam roller
6 neck flexions with the Neck Shaper, 3–6 times per day
5–10 sit-ups over the Power Cushion, incrementally increase over time
5–10 pelvic tilts on the Power Cushion, incrementally increase over time

Back Trac coaching session.

Demo process

Real training-room results.

These are the key moments shown in training sessions using Creatrix tools.

Training sequence

6-step spinal fitness sequence

Use the maroon firm Back Trac and maroon firm Neck and Low Back Foam Rollers to massage the spine toward optimal alignment. If there’s a back/neck injury, start with the orange medium Back Trac and soft or medium rollers.

25 spinal twists (see the free PDF guide)
15–20 minutes lying on the Neck and Low Back Foam Rollers
10–20 rolls of your full back on the Back Trac
6 neck flexions with the Neck Shaper, 3–6 times per day
5–10 sit-ups over the Power Cushion, increase incrementally
5–10 pelvic tilts on the Power Cushion, increase incrementally

Download the athletic performance guide →

Why posture matters

Better posture supports better performance.

Global posture and segmental posture work together. When the spine holds its curves, athletes move with better mechanics and less breakdown under load.

#CreatrixCurve #ShapeAway #LetItFloat

Support tools

Equipment and resources that support the program.

Tools and guides used to train spinal curves and improve recovery.

Power Cushion

Use as the fulcrum for pelvic tilts and proper sit-ups.

Explore posture correctors →

Neck Shaper

Neck flexion training to support neck curve and posture.

Neck training guide →

Foam rollers + Back Trac

Resting and rolling sequences for the neck and back.

Foam roller guide →

Near-infrared sauna recovery

Recovery support between intense sessions.

Recovery benefits →

Back & neck loosening

Practical cues for reducing tightness and improving posture.

Read article →

Dr. Scherger background

Learn about the research behind the spinal fitness approach.

Learn more →

Get the complete “How to Improve Athlete Performance” guide.

Posture comparisons, diagrams, and training notes for the gym, field, and training room.

Download performance PDF →

Who uses this approach

Trusted by athletes and coaches across sports.

Spinal Fitness concepts and Creatrix tools are used by athletes, strength coaches, and lifters who want their backs and necks to hold up under years of training.

Names mentioned include: Luke Rockhold, Greg Vaughn, Wendy Myers, Matt Rife, Eli Harold, and Jet Johnson.

Use these principles to help athletes run faster, jump higher, hit harder—and train with a spine prepared for load.