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EPISODE 58: Speed & Agility - Injury Proofing the Athlete

If you’re an athlete—no matter your sport—there are three things you must master: speed, agility, and injury prevention. And on Episode 58 of the Physical Therapy San Pedro Podcast, we dive deep into exactly how to do that.


I sat down with Coach Stacey Iliff—our in-house Certified Strength and Conditioning Coach, stretch therapist, and a former Division 1 soccer player with a powerful story and a proven system for athletic success to discuss this topic!


From Injury to Impact: Coach Stacey’s Journey

Before she was a coach, Stacey was a competitor. While playing Division 1 soccer at San Diego State, she suffered two major tibial fractures—injuries that could have ended her athletic career. But instead of giving up, Stacey leaned into recovery. She went on to earn her Master’s in Exercise Physiology and has since built a career helping others move better, get stronger, and play longer.


What started as a single-client coaching business in Boston grew into a thriving fitness brand across three towns. Now, she brings that same energy and expertise to Physical Therapy San Pedro, where she partners with our PTs to help athletes return to sport better than ever—with speed, agility, and strength to back it up.


The Truth About Speed: Mechanics + Strength + Mindset

Let’s set the record straight: speed is a skill, not just a genetic gift. According to Coach Stacey, most athletes don’t run correctly—especially youth athletes.

“90% of young athletes don’t run correctly.”

Speed starts with the basics:

  • Proper arm mechanics

  • Core and hip control

  • Posterior chain strength (glutes, hamstrings, calves)

You’ll find Stacey using drills like wall drives, A-skips, resistance sprints, and banded ladder drills—all designed to build speed from head to toe.

“You can’t have fast feet without fast arms and a strong core.”

Training Agility the Right Way

Agility isn’t just about moving quickly—it’s about how well you can stop, change direction, and respond to chaos. This is where injury prevention meets performance.

Coach Stacey focuses on:

  • Deceleration mechanics (so you can stop safely)

  • Lateral movement training to protect the knees and hips

  • Reactive drills using cones, lights, and partners

“If your body doesn’t know how to land or absorb force, it will break down.”

Agility isn’t just about speed—it’s about control. And that control prevents injuries.


Strength Is the Foundation

No matter your sport or goal, strength is your base. Coach Stacey’s programming is built around functional, sport-specific movements that develop strength and reduce injury risk.

Her go-to moves include:

  • Bulgarian split squats for unilateral leg strength

  • Trap bar deadlifts for total-body power

  • Med ball rotational throws to build core explosiveness

Plyometrics, mobility work, and stability training are also part of every session—because strength without mobility is a liability.


Don’t Forget the Brain: The Power of Neuro Training

Speed and agility are more than physical. Stacey trains her athletes to think fast and move smart—by integrating neurological drills that challenge their reaction time, hand-eye coordination, and body awareness.

You might catch her athletes:

  • Navigating agility ladders while catching reaction balls

  • Shadowing a partner’s moves

  • Responding to sound cues or flashing lights

“Train the mind to move fast. Train the body to move smart. That’s how you become an integrated athlete.”

Injury Prevention: Built Into the Program

Injury prevention isn’t an afterthought—it’s a core part of how Coach Stacey trains. Her athletes learn how to warm up, cool down, and self-regulate like pros.

Some of her essentials include:

  • Dynamic warmups and cooldowns

  • Hip mobility and core stability

  • Landing mechanics and safe deceleration

  • Knowing when to push and when to pull back

She also works hand-in-hand with our physical therapy team to make sure rehab and performance training are fully aligned—so there’s no drop-off or confusion when an athlete is returning to play.


Final Words from Coach Stacey

If you're a young athlete looking to level up, here's Stacey’s top advice:

  • Train from the ground up

  • Don’t skip mobility and recovery

  • Work every muscle group—not just your favorites

  • Fuel your body and hydrate consistently

  • Rest is just as important as work

“Speed is a skill. Agility is trained. Strength is your base. And staying healthy is everything.”

Ready to Train with Purpose?

Whether you're coming off an injury, preparing for a season, or just want to get faster and feel stronger, Coach Stacey Iliff is now accepting new clients at PTSP.


We offer 1-on-1 training, small group sessions, and rehab-to-performance programs—both in-person and virtually.


💬 Questions or Ready to Get Started?

📞 Call us: (424) 536-3023

📍 Visit us: 415 W 6th Street, San Pedro, CA 90731

📸 IG/FB: @physicaltherapysanpedro

📺 YouTube: Physical Therapy San Pedro

🎙️ Listen to this and other episodes on Spotify, Apple, Amazon, or wherever you get your podcasts.


Keep Moving Strong,

Dr. Ja’nae Brown

Owner – Physical Therapy San Pedro


 
 
 

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