Parabolic Performance & Rehab

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This movement generates core stability, encourages dissociation between the spine and hips, and facilitates transverse abdominis.
πŸ’« Starting in the 90/90 position of hips and knees with the hands fixed on the wall, pushing the wall away
πŸ’« Tighten the core and abdominals to maintain a flat back on the ground and rib cage stability
πŸ’« Begin by extending one leg at a time to just above floor level, and continue in an alternating pattern
πŸ’« Slow & controlled is the name of the game!!


Motivating an athlete in a one-on-one session can sometimes prove to be a challenge. But lucky for us, athletes often have a competitive spirit, even if the competition is with themselves.
Doing drills for time, distance, height, or speed can provide us with measures of an athlete's performance, but also give them a score to try and beat. In this case I'm performing a single leg+single leg+double jump. I can establish a measure for lower body power production on each side with a focus on horizontal displacement. I can easily use where I last landed as my measure to beat. "Try to get past where you landed last time", and do it in a way that's fun for the athlete because who doesn't like trying to beat their high score?
wants you to remember 3 things:
πŸ”₯ Pick a measure or drill relevant to the skill you would like to improve in the athlete
πŸ”₯ Take it easy on the cues and let the athlete enjoy the process of feeling the drill out (don't take the fun out of it)
πŸ”₯ Record scores and repeat the after implementing a program. This can be a great way to gauge athlete performance as well as how effective a program is on the coach's side


Awkward-looking pushup starts?

Pushup starts are a great tool to teach athletes to explode out of the ground and gradually rise out of the position. They also require the athlete to start from a less than perfect position, similar to one they may have to get up from after a fall. While this is a great drill, an athlete may struggle if they lack the requisite core and overall strength to push up and explode out of the ground. This can lead to an awkward-looking start, such as in the first video. They may look more kyphotic, or first, get up and then accelerate, defeating the purpose of the drill.
Segmenting the start so that the athlete starts from the top of the pushup is one way to account for these factors. This is a great variation to use, especially in a group setting where athletes may have varying degrees of strength and ability.
wants you to remember 3 things:
πŸ’₯ Cue the athlete into a high plank position with hands just under the shoulders, with no slouching or sagging
πŸ’₯ Cue the athlete to strike down and back with their feet
πŸ’₯ Cue a gradual rise of the shoulders


Is the cable column chop always an upper-body activity? If you said no, then you're on to something.
Chopping can actually be used to UNWEIGHT a movement to better allow an individual the opportunity to develop the motor control of doing what they make not have been able to do against traditional forces of gravity. By pulling the cable column down, simple physics creates an unweighting of the body at the ipsilateral side due to equal and opposite force reactions.
Struggling to access sticky spots of hip range of motion? Consider experimenting with the various chopping strategies.
wants you to remember 3 things:
⚑️ Different foot positions will drive different outcomes
⚑️ Consider using different tools (ropes, straight ropes, long bar, etc.) for different individuals
⚑️ Cue exhalations with your effort!


Here's a good alternative for pressing if your shoulder hurts during a traditional press. wants you to remember to add a very slight incline to the bench.


Breathing exercises are useful tools when implemented early into a training/rehab session to help restore proximal and distal movement options.
Breathing exercises are useful tools when implemented early into a training/rehab session to help restore proximal and distal movement options. The ribcage is a structure that is designed to be dynamic in nature secondary to the continuous inhalation (expansion) and exhalation (compression) provided by the lungs. Under varying circumstances, individuals may lose the dynamic variability of their boney structures. Because the appendicular skeleton articulates directly with the axial skeleton, suspected dysfunctions can often times point proximally to how the rib cage sits at rest and further moves with each inhalation/exhalation.
wants you to remember 3 things:
πŸ”… Restoring distal motion requires efficient diaphragmatic excursion. For this, the ribs MUST move! (note the necessary excursion best seen at the hands in the first clip!)
πŸ”…The ribs should be able to both elevate and compress from their resting positions.
πŸ”… Certain Axial presentations will require added focus anterior, posteriorly, laterally, superiorly, or inferiorly. The goal is always to achieve and maintain 360* of expansion!


Often our anterior core gets all the attention when it comes to core training( think 6 pack), but our obliques ( side abs) are just as important, if not more, regarding mobility and functionality.
Using a side plank variation is a great way to target the obliques and add some variety to our day to our core work. In this case, I'm performing a 90/90 side plank which I can make additionally more difficult by adding a twist.
wants you to remember 3 things:
❗️ Keep bottom hand open and palm down into the ground with knees stacked on top of each other
❗️ think about actively pushing into the ground with the elbow to avoid shrugging at the shoulder and shoulder pain
❗️ Actively push your hips away from the ground. Imagine there's a candle underneath you that you don't want to touch!


The jump rope is a classic exercise!

One of the reasons we like so much is because it is a great way to coordinate the use of our lower limbs. Which is made of the calf, ankle complex, and the feet. This part of the leg is important especially if you have trouble keeping up with rhythm while doing activities or exercises like skips and jumps.

The jump rope is very versatile and applicable to a wide range of people. The simplicity of the exercise, and the fact that so many people have used and or know what jumping rope is, makes it easy to put in any program.
Some benefits of jumping rope include: maintenance of bone density, maintain cardiovascular fitness, and can be a great way to engage the stretch-shortening cycle of the lower limb.
and want you to remember 3 things:
⏩ Try to jump using the mid-foot
⏩ Jump in a rhythm you are comfortable in. If you need to, add an extra bounce as you get familiar with jumping rope.
⏩ Make sure that your body is staying relaxed while performing this exercise, with the eyes and head looking forward.


If you have a goal to get better at push ups, but don't know where to start, look no further. The hands elevated push up can be easily implemented into any program for almost any goal! We love using this exercise for everyone from kids all the way up to the elderly population as well.
The elevation will reduce the affect that gravity has on us, and thus reducing our relative bodyweight. This means we are pushing less of our relative body weight during this push up variation. This makes the exercise a great starting point on how to coordinate the body for the traditional push up. In addition, will produce less stress on the joints when compared to a regular push up.

Once the current elevation you are using becomes easy, drop it down a few inches lower until that one feels easy.
and want you to remember these three things for you push ups!
βœ… Hands around shoulder width apart or even slightly more than shoulder width. This can vary based on what is best for your body.
βœ… Maintain the stacked position which is our head, shoulders, rib cage and hips in a straight line.
βœ… Try not to lift your self up by arching your back, but push yourself away from the bar. This will really make sure you are hitting those pec muscles.


This one movement has so many benefits. In just a short time you can stretch hip flexors, glutes, hamstrings, and mid-back. This is a great stretch for tightness in any of these areas. Perform these few steps below to perform the world's greatest stretch, it truly is the greatest stretch!!
πŸ’₯ Start in the lunge position, dropping both hands inside the front knee, and driving the elbow closest to the front leg to the ankle. Feeling stretch through the front of the thigh in the rear position and even stretching in the glute.

πŸ’₯ Reach that same arm and rotate towards the ceiling, feeling stretch and elongation through the mid back, continued stretching through the glute and hip flexor.

πŸ’₯ Bring the hands back down to the ground, step forward so that the feet are together, and repeat on the opposite side.


Most sports require two key principles that are expressed in several different verbiages: acceleration & deceleration, go & stop, produce & absorb, push & cut, sprint & slow down, and gas & breaks.
Which of these properties is BEST to train? The easy answer is both. While you may want to get your squat or deadlift numbers up by way of improving force production, would you ever want to only beef up a car's engine that doesn't have any breaks for it to stop? An athlete MUST be skilled in deceleration equally to acceleration in order to begin thinking of cutting and change of direction. Here are a few introductory linear deceleration drills to get you started.
wants you to remember 3 things:
πŸ”† Don’t forget: the first part of deceleration and being able to confidently maintain upright balance by way of producing a counter force into the ground ( A Marches!!)
πŸ”† Creating stiffness and allowing momentum are two different training strategies with two different outcomes - do both!
πŸ”† Explore and deceleration through different knee/shin angles; Remember that sports are an OPEN and UNCONTROLLED environment.


In many sports, upper body power and explosiveness are key things in performance, especially in sports like baseball, hockey, tennis, and lacrosse.
The Supine MB Chest Pass is beneficial for these sports because this exercise produces a lot of power. This exercise can be done individually or with a partner. which makes it suitable for many ages, levels, and training environments.
and want you to keep these three things in mind to get the most power behind each throw!

β­• Keep the back flat on the ground.
β­• Heels should be placed close to the hips and feet flat on the floor.
β­• Perform each rep as explosive as you can.

P.S. Thanks to for the extra hand on the second video!


Train slow to get fast!
Zone 2 training should arguably be a part of everyone's training and rehab programs. Zone 2 training is considered aerobic based exercise with a sustained heart rate of ~ 60-70% of a max HR. This is also known as steady state or low intensity aerobic exercise. Zone 2 training is used to help increase the hearts efficiency at delivering blood through each beat. When the body has an increased demand for oxygen delivery, such as in exercise, the body will has two choices: increase its heart rate OR increase the amount of blood volume/oxygen delivered. If you are increasing a heart the volume per beat, then the heart RATE is allowed to slow. A system that can do more with less is the epitome of both fitness and health! Zone 2 training is also shown to help increases metabolic flexibility, decrease blood pressure, and improve insulin resistance.
wants you to remember 3 things:
⏩ Maintain a heart rate of 60-70% your max heart rate (Max = 220 - Age). For beginners, start with 20 minutes 3-4x/week with the goal of working towards 60 min/sessions.
⏩ Use an accurate live-reading heart rate monitor (many fitness watches come equipped)
⏩ Pro tip: If you are unable to maintain a conversation, your pace is too fast!


Improve your patient’s ability to absorb forces following injury or client for injury prevention
Rear-foot Stance Medicine Ball Slam

Patients and Athletes need to learn how to properly absorb forces through the hip and properly transition their center of mass (COM) accordingly. Inability to do so can be a contributor to non-contact injuries and re-injury when returning to sport. That makes this exercise valuable both for injury prevention and rehab!
wants you to remember 3 things:
β€Ό Have the patient/client stand with a staggered stance and weight heavy in the rear foot’s heel and base of the big toe (1st metatarsal head).
β€Ό Slam ball in front of the rear foot
β€Ό Do not allow either knee to collapse toward mid-line or turn outward during and after slamming the medicine ball.


Want to improve your sprinting without sprinting? Mach drills are a series of exercises that can be incorporated for running based athletes to better improve rhythm, patterning, and ground contact efficiency.
The Mach A series starts with an A march which allows an individual to capture the shapes, patterns, and sequencing that is required for sprinting. The A skip is a progression that helps teach athletes an efficient leg switch while maintaining proper running form with minimal ground contact times. The A run is the third progression that creates the closest environment to sprinting. The A run further develops rapid leg switches in a continuous manner while maintaining sprinting form and low ground contact times, all while building elastic response endurance.
wants you to remember 3 things:
βœ… Experiment with different leg heights
βœ… Always think legs drive UP
βœ… Use a metronome to help ensure each leg step is met with each beat.


Attention athletes, are you training single-leg power? If you need some single-leg power ideas, we got you covered. The lateral single-leg box jump is a great way to help improve single-leg power. The single-leg box jump is a versatile plyometric exercise that can be used with any equipment such as tall boxes and benches.

It provides power development while jumping laterally in order to get exposure of sticking to single leg power while reducing large landing impacts.

wants you to remember these three things when you do this jump!
β€Ό Push with the outside leg for height.
β€Ό Keep the knee bent while sticking the landing.
β€Ό Follow through with the outside leg and triple extension.


Parabolic bridges the gap between the healing process and sports performance. Let's get you back to health and performing better than ever!


Check out this drill to help you improve your linear acceleration! Especially if you are, an athlete and need to incorporate linear acceleration drills into your training.
The Β½ Kneel Linear Sprint acceleration drill is great for athletes and those who are world-class. It can be done inside and outside the training facility. It places an emphasis on projecting yourself using the lead leg.
and want you to keep these 3 things in mind to maximize this drill!
πŸ’₯Forcefully push into the ground.
πŸ’₯Maintain a slight forward lean and gradually rise up.
πŸ’₯Strike the front foot down and back into the ground.


Stick to the basics! Goals throughout the early phases of ACL reconstruction rehab should include:
o Restoring normal ROM in knee flexion and extension
o Normalize walking patterns
πŸ’₯ As muscle function, strength, and stability continue to progress – follow the principles of strength & conditioning:
- Vary exercise selection to enhance the adaptability of the tissue
- Incorporate a form of aerobic conditioning such as riding a stationary bike
- Slowly work to progress work capacity – start with higher repetitions and lower weight to improve joint function, then slowly increase weight and taper repetitions to improve hypertrophy and strength
- Improve quadriceps function


This isolated single leg strength exercise with the rear foot elevated, we target both the glutes, quads and hamstring. This exercise also challenges stability and balance.
wants you to remember 3 things:
πŸ’‘ Keep 70% of weight on the front leg
πŸ’‘ Maintain alignment of the knee in line with the third toe of the foot
πŸ’‘ Descend slowly into the loaded posture then ascend with explosive power.


When an athlete comes in to work with you and they seem sluggish and tired you need to get their mind ready to go. Put them in a situation where they have to compete a quick fun task to get the mind working.
wants you to remember 3 things:
✌🏼 Keep it fun.
✌🏼 Keep it as an easier fun task that will engage you athlete.
✌🏼 This activity can be anything from a bounce to get up, spike ball. ball drip drills, tag. Main thing is that you don't coach. You just let the athlete moving.


Increase the Intensity!
Looking for ways to make an exercise more difficult but don't have any equipment or ways to add resistance?
We can make exercises more difficult by adding 1/2 rep,1/4 rep, slowing things down to a tempo, or adding a pause at the bottom. Pick a few exercises and try to do 3-4 rounds of them in time to really give yourself a good workout!
To demonstrate each kind of progression, watch perform the following:
βœ… 1 and 1/2 reps of a split squat
βœ… 1 and 1/4 rep of a pushup
βœ… A bodyweight squat with a pause at the bottom
βœ… A tempo split squat to a count of 3-0-3. ( 3 seconds down and 3 seconds up without pausing in between)
βœ… Try to pick one method to make things more challenging at a time per exercise and keep it the same for 3-4 weeks. As with anything you want to get as much as possible out of each progression.
βœ… Focus on technical ex*****on to get the most bang for your buck
βœ… Body weight exercises can still make for an excellent workout, especially on the go or at home where you may not have access to gym equipment. Even as an experienced coach I dedicate a whole day to having a bodyweight exercise circuit!


A lot of people may think that just because we focus on good quality movement, we don't train hard or for the mirror muscles. Muscles like the chest, shoulders, back, and the arms!

Luckily, the coaches at do our best job at selecting exercises that give your a great chance to push your muscles, while sparing your joints, and creating good movement patterns!
For example, this triceps extension variation is one that has been using with his clients on their arm days! What is great about this one, is the it sets the arms up in a position with the cable that allows the elbow to move in a way that will really target the triceps!

Delivering a combo of good movement, and great gainz!
When performing this exercise remember these points:

1. Stress your muscle, not your ego. Don't sacrifice good form and a good pump for trying to max out on this.
2. Try your best to line up the cable with your arm. This keeps the triceps the main muscle being trained.
3. Use support for balance if needed. The idea of using the support is to keep you focused on the arm pump, and not worry about staying balanced.

Coach Tim first saw this variation by the following:


If you're having trouble feeling the prime movers on a squat, bench, or hinge, are looking to clean up movement quality, or develop explosiveness, then adding a pause variation as a secondary movement may be what you're looking for.
Taking a pause at the bottom of the rep forces us to slow things down which allows us to more easily manage our center of mass and take our time in ex*****on to improve form.
wants you to remember 3 things:
⚑️ Keep the weight light to start. Remember, the goal is to clean up movement quality
⚑️ Pause at the bottom for a count of two and then explode out
⚑️You can keep this variation the same as your main squat variation to reinforce the technique.


Want to clean up a jump? Effective force production requires a requisite amount of strength, range of motion at the hips, and the ability to absorb the force produced. When people lack one or all of these qualities, they can compensate when performing jumping/landing activities which could increase the chance of injury or pain.
Using a box jump helps reduce the amount of force a person needs to absorb on the landing of their jump. Further, starting in a seated position helps reinforce a non-compensatory jumping strategy with the box acting as a constraint.
wants you to remember 3 things:
πŸ”… Make sure you've done the appropriate legwork for strength and jump technique. This includes resistance training, learning how to land, and doing some lower-level jumping.
πŸ”… Start small. Start with a low box and work your way up.
πŸ•πŸ”… The height of the box will influence whether you start in an external rotation/ internal rotation bias.
Thanks to for demonstrating!

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150 Woodward Road
Manalapan, NJ

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 6am - 12pm

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