OUR MISSION:

Building Better Athletes

We build better athletes

through innovation,
passion and execution.

Recovery & Sports

Science Train
Nutrition Medicine

Test and identify
your athleticism and
injury risk.
Human High Performance Lab
Biomechanical Analysis -
Force plate, accelerometer,
advanced motion assessment
Advanced Power and strength
testing
Direct VO2 max
Lactate Thershold and An-
aerobic Testing
Body Composition Analysis
5 Site Integrityt
Exceed your goals Maximize your Reduce your
with the most training by support- chance of injury and
advanced high ing it with on-site become INJURY
performance advanced recovery PROOFtm
training facility in techniques and Sports Medicine
Ontario integrating: nutrition. Physiotherapy
Chiropractic
Massage Therapy
Real Heartrate Telemetry Ice
Active Release Technique
Monitoring Contrast Baths
Injury prevention
Core development as a force Nutrition Guidelines
Taping
transmitter -5-Site Integritytm Post Workout Shakes
Orthotics + Bracing
Advanced Video Motion Iontophoresis
Shockwave Therapy
Feedback  
Olympic Weightlifting and Coming soon:
power development Cold Laser
Speed, agility, and change of Infrared Sauna
direction equipment Ice bath
Strength Training
Physiological Capcity Devel-
opment
ATHLETIC DEVELOPMENT
Programs and Services

INJURY
PROOF
SCREEN

Performance Programming
Athletic Development Group Training
Movement Based Healthcare
Sports Medicine
STEP ONE:
examine movement
Before beginning any program or service at FITS we identify your athlecism
and your susceptibility to injury with the first of its kind in the world, our INJURY
PROOF PROFILE featuring 5-Site integrity.
Most testing is performed as if there
was a black box surrounding the
athlete. They only thing that mat-
ters is recording the outcome; either
distance reached, the time taken to
perform a task, the amount lifted, or
in more sophisticated testing force
produced, power, and other physi-
ological parameters. The black box
is hiding valuable information about
how the athlete moves to develop
the outcome. Failure to analyze
movement produces misdirected
training recommendations leading
to higher injury risk, poor perfor-
mance, and poor transfer into sport
performance.
COMPETE SAFELY
for life
Move correctly and become
INJURY PROOF
90 As a result of testing 1,000s of athletes
percent of sports medicine injuries ranging from young amateur athletes to
are related to the forces that we are ex- professional and Olympic athletes we’ve
posed to during practice, competition and developed our FIT standards for move-
in life. The forces acting on our bodies ments, which have been adopted by
are controlled by our movements - see several Provincial Sport Organizations.
injury proof paradigm. If we move These standards give protection against
correctly the forces acting on our bodies most injury forces encountered during
will be distributed properly , making us practice and competition, in addition to
injury proof. This is a simple, but very improving our movement efficiency and
true statement. in turn our performance.

At FITS we investigate movement to
determine injury risk and the impact of
movement on performance based on
understanding joint loads, injury mechan-
ics, force production and motor control.
The images below on the left are correct
movement patterns, while on the right
are dynamic valgus (inward movement
of the knee) - one of many typical move-
ment dysfunction we look for. Athletes on

Figure 1: Young male athlete displaying proper movement skill of overhead

squat, squat, and single leg squat. Notice he is able to achieve a
position below parallel while maintaining a neutral spine position.
the right range in ages from young kids
aged 11 to a fully mature professional Because we have years of experience
athlete. What is amazing is the high and we are constantly refining and
prevalence this movement dysfunction, testing our approach we can offer the
where approximately 80 and 70 percent highest standards in care. When this is
of female and male athletes across all combined with our unique approach to
ages present with dynamic valgus. integrate our sport medicine services
with how we develop motor skill and
The young athletes on the left do not output qualities we can make you Injury
have pain while the athlete on the far Proof.
right is experiencing left knee pain that
is severely limiting her performance - de-
spite winning major professional awards.
The difference between these athletes is
the accumulation of damage over years.
What is expected is that the young ath-
letes will progress into knee pain if the
dynamic valgus isn’t corrected. We can
correct the movement pattern and in
the example the professional athlete
after 8 weeks of development no longer
displays dynamic valgus and her perfor-
mance has significantly improved.

Figure 2: In images 1,2, and 4 notice how in response to a single leg squat that ath-
letes’ knee buckles inward and in 3 the knees collapse inwards bilaterally.
This movement dysfunction is termed dynamic valgus and it is the source
of many knee problems that can be corrected.
 INJURY PROOF PARADIGM
A Movement Based Approach

Posture Mobility Movement Output Capacity

Do you move cor- Do you have Your capacity is

rectly? Are you enough strength to how your aerobic
A measure of the coordinated? Are handle the loads and your anaero-
Definition

The resting
range of motion of you damaging your being applied to bic energy sys-
position of your
key joints in your body by a move- your body? Can tems functions. Do
joints.
body. ment dysfunction you react to a sud- your movements
that you don’t even den load applied become sloppy
know you’re doing? to your body before when you become
you buckle? fatigued?

The way you move

dictates how loads are How you move is lim-
applied to your body. ited by four important
The resting
This is the main focus output factors:
Impact to your LIFE

position of your joints

at FITS, because
has huge implications Without adequate
incorrect movements a) your ability to
on: the function of Without proper joint capacity your move-
lead to pain, inflam- produce force
your muscles and fas- mobility you will not be ments will become
mation, injury and sub- b) your rate of force
cia; your joint mobility; able to move correctly. dysfunctional, lead-
optimal performance. development;
and your nervous sys- ing to uncoordinated
Correct movements c) your ability to
tem. All these factors movements.
give you the ability to handle large, rapidly
alters your ability to
be INJURY PROOF applied forces
move correctly.
and perform to your d) your reactive ability
full potential.
 Athletic Movement Profiletm
Test | Compare | Report

FITS TORONTO is the first facility of its kind in North Qualities we asses:
America to use the Athletic Movement Profile to
evaluate your athleticism and injury risk. Utilizing cutting Anthropoemetric Weight, Height
edge video technology and advanced testing methods, Vertical Power with Jump Index™,
we assess your movements and athleticism. From there Horizontal Power (bilateral and
we compare your results with our proprietary database of single leg)
athletes from around the world to give you an understand- Reactive Abilities
ing of where you are today. Our specially trained staff will Agility
then explain what you need to do to get to the next level. Acceleration
A report will be given to you that will not only give you a Work Capacity
concrete plan to improve your sport performance, but you
will also understand methods to reduce injury. Advantages

Individual Report
Development Roadmap
5-Site Integrity Comparison Spectrum
Advanced Video Motion Assessment 5 Site Integrity Movement As-
sessmenttm
5-Site Integrity is the most advanced movement screen in
North America. It examines how 5 key areas move inde-
pendelty and in concert with each other during basic and
sport specific movements at low load and during high rates
of loading and power development. Specifically we look for
movement inefficiencies and movements that lead to inju-
ries. As a result, we develop a plan to enhance your neuro-
musculo-skeletal system to not only improve performance
but also to reduce injury.

Get to the next level and stay there.

Advance Biomechanical Analysis Analysis of Kinetics: Rate of force development

What’s included in the report

5 Site Integrity Movement Analysistm

How you move in 5 key areas independelty and
in concert with each other during basic and sport
specific movements will determine your risk of in-
jury and your movement quality.

Performance Profietm
Your athleticism will be assessed in accordance
to the specific demands of your sport. From this
report you will understand your strengths and
weaknesses. We’ll explain what you need to do
to improve.

Comparison Spectrum
How do you compare to your competition and
how far away are you from your goals? This re-
port helps you see what you need to do to get to
the next level

Development Roadmap Report

Based on your results and typical athletic devel-
opment we extrapolate what is possible with train-
ing over 1 - 2 years, 2 - 4 years, and your pre-
dicted upper limit. examines how 5 key areas
move independelty and in concert with each other
during basic and sport specific movements at low
load and during high rates of loading and power
development. Specifically we look for movement
STEP TWO:
Train
Group Athletic Development Program
Science | Train | Rest and Recovery | Sports Nutrition
FITS Athletic Development Program is the only integrated
program of its kind in the world. Our programs are based
on the long-term athletic development model, which aims
to prevent injury and improve performance by improving
movement. We analyze, track, and monitor each athlete to
prepare them for the next season and beyond to enjoy an
active healty lifesytle for life.

Three great options, that can be covered completely or

in part under extended health care benefits - call to learn
more.

Per Session Option: This option is the choice for an

athlete who is unable to commit to a program for various
reasons. Athletes with this option are required to inform
FITS of their attendance. Fee $35 minimum is 6 sessions.

Program Options: Our program options provide flexibility

while remaining true to our athletic development principles.
Choose the option that works for your needs. You will have
a start and end date for the program. Missed appointments
due to medical or unexpected emergencies will be prorat- Featuring:
ed. Special arrangements for missed weeks due to compe- • Injury Proof Athletic Movement
tition or vacation will require advanced notice for sessions Profile
to be extended. • On-Site Sports Medicine Services
• Adherence to the LTAD
Program X / Wk Weeks
Cost / Cost + • Movement based approach to
Session GST
develop physical literacy (such as
Platinum Program 4-5 8 <23 750 squat, lunge, jump, land, change of
direction, sprint mechanics)
Basic Program 2 12 30 700
• “CORE” development
Gold Program 3 12 25 900 • Full Spectrum Trainingtm
• State of the Art High Performance
Comprehensive 3 24 23 1700 Training Facility
• Advanced Movement Analysis
Date: Choose any day from Monday to Thursday • General Sports Nutrition Guidelines
Time: 6:00 - 7:30 • Rest and Recovery Guidelines
• Develop physical literacy
Private Athletic Development: For athletes that require • Dartfish Video Motion
or demand more attention, or who find working one-on- • Suunto Heart Rate Telemetry
one with an Athletic Development Expert produces better
results private Athletic Development Sessions are your
choice. Session are 1 hour in length. Fee $100 per session
or, $90 for 10 sessions

How to register: Call 416.628.4333 or email

info@fitstoronto.com we will send you a registration
package.
ATHLETIC AND SPORT DEVELOPMENT MODEL
GENETIC SO HOW DO I WIDEN YOUR BASE DEVELOP YOUR
POTENTIAL IMPROVE MY SPEED, STRENGTH
PERFORMANCE AND POWER

Long-term Athletic Development Model Learn to Train Train

FITS Athletic Development Approach FOUNDATION TRAINING
FITS Athletic Development Programs Developmental Program

The Athletic and Sport Development Model FOUNDATION TRAINING PERFORMANCE LIFTING
helps to illustrate how we can help your
Consistent with the Long Term Athletic Building on Foundation Training,
athletic development. In this model, the
Development Model we emphasize Performance lifting is the
pyramid represents you the athlete. The base
basic movement patterns, agility, no-nonsense, best practice
of the pyramid are your athletic attributes
balance, coordination, work capacity periodized approach to develop
such as speed, endurance, and strength. As
training, and speed. The quality and power and strength of key
you ascend up the pyramid specific qualities
efficiency of these movements is movements through a consistent
of your sport are added with increasing
termed physical literacy - which is the battery of exercises. Exposure
specialization. The peak of the pyramid
cornerstone of all sport performance. to Performance Lifting must
represents your peak sport performance and
Scientific research clearly shows begin around one’s growth spurt
it is an summation of all your athletic and
physical literacy must be developed to fully develop one’s athletic
specific sport qualities
prior to maturation. At FITS we call potential. Those that miss this
To help improve your peak performance this process Foundation Training critical period will never develop
there are many options. Scientific research which also addresses common their full potential.
has concluded that it takes a minimum of muscular imbalances and faulty
10 years and 10,000 hours of training for motor programs through prescriptive
a talented athlete to reach elite levels. For exercises.
athlete and coach, this translates into slightly
more than 3 hours of training or competition
daily for 10 years. But what do you do for
those 10 years.
Let us help.

D
 INTEGRATE WITH
SPORT DEVELOPMENT
to Train
Varsity Program
Being a great athlete is not the same
as being great at your sport. Having
great athleticism is analogous to
intelligence and possessing a solid
foundation of reading and math skills.
However specialized knowledge,
experience, and ability to apply
that knowledge and experience
is required to become a great at
any specific task such as being a
surgeon, an engineer, or scientist.
At FITS we help prepare you for
your sport. We help develop your
physical literacy, strength and power,
and address your sport medicine
concerns. It is up to you and all of
your coaches to develop your sport
specific skills. But being a better
athlete sure helps a lot!
DON’T JUST MEET YOUR GOALS...EXCEED THEM
DEVELOP YOURSELF
OVER YEARS
Training to Compete
PERFORMANCE LIFTING
The progressive development of an
athlete over a decade is possible with
a periodized strength and conditioning
program that is age and training
experience appropriate. With each
training year completed, the rate of
development slows and it becomes
more difficult to elicit adaptive changes
in performance. More volume at higher
intensities with advanced strength and
conditioning techniques are required.
Specialized expertises in strength and
conditioning, sports medicine, nutrition,
and sports psychology become
increasingly important if performance
is expected to improve.
In a game of inches and hundredth of
a second imagine how running a faster,
jumping higher, and becoming stronger
will translate into your sport.
SPORTS
MASTERY
Training to Win
Elite
This stage is the pinnacle of
performance and it is the manifestation
of years of quality progressive
periodized training and sport specific
skill development. Bodies are being
pushed to their limits in training and
competitions. Advanced regeneration
and recovery techniques must occur in
conjunction with peaking and tapering
techniques to elicit peak performance.
Every aspect of training and sport skill
is refined and perfected to produce
maximal quality and power. This
stage is only possible with a decade
of dedication not only from the athlete
but also from researchers, coaches,
government agencies, health care
professionals and let us not forget the
tremendous personal support team of
friends and families.
Sports Medicine
Injury Prevention | Advanced Treatment and Management

FITS returns you to your sport faster and better than be- Healthcare Services
fore. We have pioneered an approach that uses Dart Fish
Video Motion and 5 Site Integrytm to evaluate how your Sports Medicine
entire body moves during basic and sport specific move- Physiotherapy
ments. Based on the results, in conjunction with orthopae- Chiropractic
dic, muscle, and other advanced sports medicine assess- Active Release Techique
ment techniques we identify the movement dysfunction Contemporary Medical Acupuncture
responsible for your injury. From here, we develop a plan Graston Technique
to treat and prevent the reoccurence of the problem. This Mulligan Technique
plan is integrated with your performance goals, where time Custom Orthotics and Bracing
spent from your sport and training are minimized. Massage therapy
Electrical Modalities (IFC, TENS,
Micro)
Laser Therapy
Ultrasound
ECT Shockwave Therapy
Advantages
Kinesiology
Healthcare Professionals that understand Pre and Post Surgical Rehabilitation
performance and specialize in sports medicine.

Movement based healthcare with a focus on

getting you back faster, better and to prevent
future injuries

Training and concurrent rehab in one facility

Video Motion Feedback and biomechanical

analysis