LIFT STRONGer.
PLAY with untapped power.
stay consistent when others break down.
Access the deep core strength most athletes never unlock.
As an elite American football player, how can you unlock your hidden strength and move efficiently throughout the season?
✅ Learn how to strengthen your deep core muscles and integrate them into your movements.
✅ Immediately improve your performance: Move with better quality under load, speed, and fatigue.
✅ Eliminate tightness and pain by fixing the root cause, not just the symptoms.
Are you Tired of UNDER performing?
Do you struggle with stiff hips, tight hamstrings, quads or hip flexors, soreness, or low back pain? You feel restricted. You know the missing link in your performance is hip mobility, and your hips are your limiting factor?
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Your legs feel heavy. You lack energy, and your agility is declining.
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You are not playing or training at your full potential.
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Small issues turn into chronic limitations and pain, increasing your risk of injury.
If your deep core muscle system isn’t integrated into your movements, your body will compensate. The reason is that force isn’t flowing efficiently through your body. This means that every repetition, sprint, block, tackle, change of direction, throw, catch, and snap will cost you more energy than necessary.
once you learn How to control your Body center, you can control everything — it’s all connected.
the hidden key to high-level performance
☑️ The deep core system includes the diaphragm, the transverse abdominis muscle, the multifidus muscle, and the pelvic floor muscles. These muscles work together like a natural corset to form a strong foundation for all your body’s movements, from breathing to lifting.
☑️ Engaging your deep core effectively allows you to control your pelvis, providing unshakable stability, transferring power, and enabling faster recovery.
☑️ These deeper muscle layers are mostly overlooked. Train your foundation, and everything above it will improve.
What happens biomechanically? 🧠
Neuromuscular Movement Re-Coding:
- Glutes take over again → true hip extension
- Less “dead hips”, less “bracing stiffness”
- Pelvic floor no longer in protective tension → better force transfer, more reactive tension
- Lower center of gravity, deeper hip sink
- Quicker changes of direction
- More stable anchor
- Better start from stance, more explosive first 3 steps
- Cleaner deceleration, more agility
- Less stress on the lumbar spine and hamstrings
- More drive from the hips instead of the back
TIMING MATTERS
⏰ Are you about to play an important game or take a performance test at a pivotal point in your career? Are all eyes on you, and does your next big contract depend on your performance?
🚨 Regression and lingering tightness can mean falling off when it matters. Most careers aren’t ended by one big injury. They are ended by accumulated stress that the body can no longer absorb.
The road Map
1. in-depth assessment
A core-specific biomechanical assessment: Identify imbalances and untapped potential. Learn to better understand your body.
2. UNLOCK your PELVIC FLOOR
Discover your deep core muscles and learn how to integrate them in athletics. Develop refined body awareness.
3. personalized performance strategy
Apply the new deep core strength directly to football-specific movements, S&C, and mobility training. Improve your performance significantly.
Testemonials
Hudson habermehl, Tight End
Thank you! I have been trying to open up my lower body for months and nothing has worked. I’m so glad I was able to work with you.
Jaylan jeffers, OFFENSIVE LINE
Just wanted to say thank you for all you have done for us. It helps so much and had such a big impact on us! I’ve been getting so many compliments on how much better I move.
Joshua swift, safety & Defensive Back
Thanks so much for everything I’m feeling it transfer into everything I do! Still not perfect but always a work in progress.
Garrett DiGiorgio, OFFENSIVE LINE
Training yesterday made me realize there is more ways to use the power of my legs! I believe it created more power out of my stance and the initial step!
Isaiah Patterson, LINE BACKER
Get off/initial steps feel explosive and efficient. Thank you so much for everything. I’m starting to understand how everything plays into and helps athletics.
Trevon sidney, Wide Receiver
I‘ve never felt so free in my body before! Also in the gym engaging and focusing on the pelvic floor muscles is allowing me to do heavier weight. 🙏🏽🙏🏽
BEFORE
🚫 Even when working on mobility and fascia, pain, restricted movement, and recurring issues become the norm.
🚫 There are plenty of interventions, but without a clear system and a real understanding of your body, you won’t make sustainable progress.
🚫 Without deep core control and nervous system regulation, you won’t be able to eliminate tension and soreness after training and games.
🚫 Your performance will plateau, and your body will compensate instead of adapting. You are frustrated because you know you can do more, but you don’t know how to make that happen.
AFTER
✅ Pain-free and medication-free movement under load and fatigue. Expand your range of motion, improve resilience, and enhance force transfer efficiency. Your body will support your efforts and remain responsive.
✅ A clear strategy, body awareness, and confidence in your training are key. You will develop an in-depth understanding of your body and unlock a whole new world of movement. You will be able to make informed decisions about training, recovery, and load management.
✅ Sustainable strength, mobility, and resilience for high-level football. You will have more controlled and explosive power, better movement efficiency, and a body you can rely on season after season.
Nadine bernhardt, M.S.
- Exercise Science and Medical Training Therapy: University of Innsbruck in Austria.
- Bachelor’s and Master’s theses: remote pelvic floor muscle training in athletics.
- Coaching experience: Division 1 at UCLA, including guest players from the CFL and NFL.
Why am I doing this? Over the past ten years, I have worked with hundreds of women on pelvic floor training and have seen firsthand the incredible power of this area of the body. I also know that men, especially athletes, have hardly any professional space to explore this work. Its potential is far greater than most realize. In elite sports, athletes who educate themselves about deep core training and incorporate it into their routine ensure they bring the extra 5–10% power to the field.
How much time do I need?
The sooner you start taking care of your deep core in your career, the better. We work one-to-one, so we can fit around your schedule. One and a half to three hours a week is perfect. The more time you invest in the beginning, the quicker you will progress. It’s not about doing extra exercises – once you understand the principle, your core will automatically engage and support you in everything you do.
Does this work remotely?
Yes, you will receive precise instructions on how to activate and incorporate your deep core. Ideally, I’ve already worked with you in person and assessed your deep core function in a session.
Feel free to reach out if you think a visit with your team could be a good fit.
Do I have to be an American Football player?
Football is my main focus. If space is available, I work with any ambitious athlete. Book a performance call to see if it’s a fit.
Where are you based – and do you work internationally?
I’m based in Austria and work with athletes worldwide via remote coaching.
Your next steps
1. Free Performance Call:
Schedule a 10-minute call with me to get to know each other, and find out if a biomechanical core analysis is right for you.
2. Free Biomechanical Core Analysis:
This 45-minute assessment focuses on your core-specific mobility and movement patterns. You’ll leave with first practical solutions, and a clear direction.
3. Work with me:
If it’s a fit for both of us, we start working together remotely. Space is limited.
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