Stephen Portee

Performance Coach
Teaching golfers how to swing faster through smarter training, not shortcuts
CSCS | Apollo Performance Training

[Stephen Portee @Sportee_SnC]

Lasting mobility improvements follow a specific order.

Stretch, Mobilize, then Strengthen

Most golfers only do the first step. Then wonder why they're back to square one in a week.

Your nervous system won't hold onto range it hasn't been trained to control.

[Stephen Portee @Sportee_SnC]

Find the restriction. Open the range. Own the movement and fortify it with strength.

Skip a step and you're either spinning your wheels or setting yourself up for injury.

This is the system I use with every golfer I work with.

[Stephen Portee @Sportee_SnC]

Step 3: Strengthen. Loaded Movements through full range of motion help to solidify new movement patterns

[Stephen Portee @Sportee_SnC]

Here are 3 exercises I use to improve rotation targetting the lats following the same sequence from my last post

Step 1: Stretch, Hold for 30-60 seconds. Can use assisted machine or leave feet on the ground if too difficult

[Stephen Portee @Sportee_SnC]

Step 2: Mobilize, Hold end range for 10 seconds. Perform for 30 - 60 Seconds per side

[Howard Luks MD @hjluks]

Running and Knee Osteoarthritis...
I treat a lot of runners... one of the most common questions I get is whether running is bad for your knees. Their friends tell them to stop running... online influencers occasionally scream it into the ether. Your friends are not right.

After 30 years in practice and a continuous, and pretty thorough look at the research, I can tell you that the evidence consistently points in the opposite direction. Running, at recreational levels, appears to be protective against knee osteoarthritis, not harmful.

Let's get into this...

[Howard Luks MD @hjluks]

Most of my patients don't need less activity… they need more. I’m not sure how or why… but somewhere along the way we convinced an entire generation that aging means fragility, and that your body is one wrong move from breaking.

I've spent 30 years in orthopedic surgery, and I’ve witnessed that belief do more damage than the injuries themselves.

Your tissues adapt to load.
Your cardiovascular system responds to demand.
Your bones get stronger when you ask them to work.

The problem isn't that you're getting older. The problem is that someone told you to stop.

[Stephen Portee @Sportee_SnC]

Increasing flexibility can be a game changer for some. But, increasing mobility without strength is a recipe for disaster long term.

[Stephen Portee @Sportee_SnC]

I work with golfers of all ages on mobility. Here's what almost all of them get wrong.

[Stephen Portee @Sportee_SnC]

Mistake 2: Only stretching.

Opening up a new range without strengthening it is where injuries happen.

Consider this: Add 10 degrees to your backswing and you've created more time to load force. If your body can't handle that force, something will give.

[Stephen Portee @Sportee_SnC]

@carvperformance @hjluks Thank you 🙏🏾

[Howard Luks MD @hjluks]

Lots of folks here say the average 50 yr old should squat their bodyweight and do 5 pull ups. Thats our bubble’s objective.

Well. Most 50 year olds can’t. And they won’t even try. But… There are better objective tests for the average person in their 50s to see if they’re at risk for sarcopenia- or the pathological loss of muscle mass and strength.

[Matt Hoffman @matthewhoffman]

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[Stephen Portee @Sportee_SnC]

Before you start looking at specialty activities for health and longevity, are you checking the following boxes?
- Adequate sleep (~7 - 8 hours)
- Adequate macronutrient / calorie intake for your goals
- Movement / Activity Daily (beyond just "working out")
- CONSISTENCY

[Stephen Portee @Sportee_SnC]

I wish kids would stop comparing themselves to adult (soon to be professional) athletes

Running a sub 5 second 40 is an impressive athletic feat.

You’re not slow, you’re just in high school.

[Stephen Portee @Sportee_SnC]

Band walks for activation can be a great tool. The problem becomes when someone can only comprehend creating tension through hip ABduction. Without an understanding of how to drive extension from the posterior chain/adductor complex….you’re just wasting time

[Stephen Portee @Sportee_SnC]

Coaching is like solving a puzzle—every athlete’s puzzle is unique.

The pieces? Training principles. They may look similar, but their impact varies. What works for one person might not fit for another.

Great coaches know how to put the right pieces together for the best results

[Stephen Portee @Sportee_SnC]

What do you address if this happens during your movement evaluation?

[Stephen Portee @Sportee_SnC]

The difference in understanding how to properly load your hips during a movement can make a drastic difference in your clients performance and/or pain management.