Unlocking Optimal Athletic Performance: Understanding Quad Compensation and the RPR Reset


In the world of sports coaching and performance optimization, identifying the signs that signal the need for a quad reset is a crucial skill. The Reflexive Performance Reset (RPR) system provides coaches with valuable insights into their athletes’ needs. In this article, we will delve into a descriptive analysis of a YouTube video that explores the quad reset signs in athletes and the reasons behind them. This video serves as an informative guide for coaches, helping them recognize and address quad-related issues in their athletes.

Quad Issues in Athletes

Before we dive into the specifics of the RPR quad resets, it’s essential to understand that not all problems in athletes can be attributed directly to their quadriceps (quads). However, the quads often play a significant role in compensation patterns and movement dysfunctions, especially in sports like running, which serves as a reliable indicator of underlying issues.

The Signs of Quad Dysfunction

The video highlights several signs that athletes may exhibit when they require a quad reset. These signs include:

Large Juicy, overdeveloped Quads:
One of the most apparent signs is athletes with large, “juicy” quads. These overdeveloped quads indicate an adaptation in muscle size, often resulting from the quad taking on two primary functions – knee extension and hip flexion.

Various Tissue Signs:
Coaches can observe various tissue signs in athletes, which can indicate quad dominance. These signs include hypertrophy in the quadriceps region, particularly in the teardrop or VMO (vastus medialis obliquus) area.

Biomechanical Movement Signs:
Athletes with quad dominance may exhibit specific movement patterns that are influenced by the overactive quads. These patterns can affect their overall athletic performance and efficiency.

Understanding Quad Dominance

One of the key questions addressed in the video is why some athletes develop significantly larger quads compared to others. The answer lies in the multifaceted role of the quadriceps. While the quads are primarily known for knee extension, they also contribute significantly to hip flexion. When the hip flexors, particularly the psoas (iliopsoas), are not functioning optimally, the quads compensate by taking on additional responsibilities. This leads to hypertrophy of the quads.

Part 2
Understanding the Impact of Quad Dominance on Sensitive Tissue Areas


In this second part of our exploration into the world of quad dominance and its effects on athletes, we will delve deeper into the sensitive tissue areas affected by this condition. As discussed in the previous video, quad dominance can have far-reaching consequences, and in this article, we will explore these consequences through the lens of sensitive tissue areas.

Sensitive Tissue Areas Affected by Quad Dominance

Rib-Hip Gap:
A fundamental aspect of assessing quad dominance is to examine the gap between the bottom rib and the hip bone. Normally, there should be approximately four fingers’ width of space between these two points. However, in athletes with quad dominance, this area collapses both in the front and back of the athlete’s body. This fix is explained in the Level 2 RPR Online Course

The Collapse Effect:
When this rib-hip gap collapses, it has profound implications. Athletes may end up with less than four fingers of space, and in some extreme cases, the rib can be tucked all the way inside the hip bone. This condition is a result of overtraining the core through excessive midsection exercises, as mentioned in the video. The method of bracing of the core during dynamic movements or exercises can gradually lead to a reduction in the space between the ribs and hip bone. I have observed this issue in several athletes I have worked with who came from performance places that encouraged the concept of core bracing. However, I found that implementing RPR (Reflexive Performance Reset) and discontinuing the practice of core bracing can alleviate this problem over time.

The Consequences:
Athletes experiencing this severe collapse can suffer from lumbar issues. The compressed lumbar area can become locked up, leading to serious problems such as disc injuries. In some cases, athletes have had to undergo disc surgery due to the extensive damage caused by this compensation pattern.

Sensitive Tissue Areas:
Within the quad muscle itself, several sensitive tissue areas can become affected due to quad dominance. These areas include the insertion point of the VMO (vastus medialis obliquus) on the quad and the region between the ribs and the hip bone.

Sympathetic Tissue Response:
These sensitive areas are prone to sympathetic tissue responses. When pressure is applied or massaging is attempted in these regions, they tend to stay red for an extended period. This redness is indicative of the sympathetic nervous system’s involvement and a response to the overworking and fatigue of the quad muscles.

Stretching Misconceptions:

The video also highlights a common misconception related to quad dominance. Many people believe that stretching the quad can alleviate the issue. However, stretching the quad can be counterproductive, potentially causing more harm than good. Stretching might inadvertently pull apart tissues that are already sensitive, exacerbating the problem rather than solving it.


Understanding the impact of quad dominance on sensitive tissue areas is crucial for athletes and coaches alike. Recognizing the collapse of the rib-hip gap and the sensitivity of certain tissue areas can help identify the extent of quad dominance and its potential consequences.

As the video emphasizes, it is essential to address quad dominance and its associated issues through approaches like the Reflexive Performance Reset (RPR) system, rather than resorting to ineffective methods such as excessive stretching. By doing so, athletes can maintain optimal function, prevent injuries, and ensure their bodies perform at their best throughout the season.

Deciphering Biomechanical Movement Signs: Insights from the Quad Dominance Video Series


In this comprehensive article, we will delve into the biomechanical movement signs discussed in a two-part YouTube video series on quad dominance. This series sheds light on the intriguing world of athlete movement patterns and the impact of quad dominance on their performance. We’ll explore examples from the video to gain a deeper understanding of these biomechanical nuances.

Biomechanical Movement Signs of Quad Dominance

Flaring of the Knee During Acceleration:

The video draws our attention to the first biomechanical sign – the flaring outward of the knee during acceleration. To illustrate this, the video provides an example of a runner emerging from the starting blocks. Initially, the athlete’s leg alignment is relatively in line with their hip. However, as they take the second step, you can observe how their leg flares out more compared to the previous step.

Psoas Function:
An intriguing observation is made regarding the activity of the athlete’s psoas (iliopsoas) muscle. In this instance, the athlete’s psoas is actively engaged on one side (the right side in this example). This engagement is a critical indicator as it can vary between athletes and plays a vital role in their movement patterns.

Excessive Lateral Lifting of the Hip:

Another key biomechanical sign highlighted is the excessive lateral lifting of the hip during running. The video provides visual examples to illustrate this phenomenon. As the athlete progresses through their running cycle, one hip consistently exhibits greater lift compared to the other.

Quad Dominance Impact:
This discrepancy in hip lift can be attributed to quad dominance. The video suggests that the quad’s overactivity causes a compression effect on the athlete’s body, affecting their movement patterns. It also implies that this compression can impact the space between the hip bone and the ribcage.

Rib-Hip Gap Assessment:
The video introduces the concept of assessing the gap between the hip bone and the ribcage as a means of evaluating quad dominance. It’s noted that an athlete experiencing this dominance may have fewer fingers’ worth of space on one side compared to the other. This fix is explained in the Level 2 RPR online Course.

Compensation Pattern:
The lateral lifting of the hip is deemed a compensation pattern triggered by quad dominance. It is not a pattern that can be easily coached out of an athlete, as it is deeply ingrained in their natural response to maintain stability while running.

Understanding Topend Speed Movement:

In the video, the concept of topend speed movement is also discussed, using slow-motion sprint analysis. It’s revealed that during topend speed running, athletes may exhibit different leg and knee alignment patterns, depending on the dominance of their quads.

Injuries and Quad Dominance:

The video series concludes by highlighting the potential risks associated with quad dominance. Athletes with imbalanced movement patterns, influenced by overactive quads, may be more prone to injuries. These injuries can range from muscle strains to more severe issues, such as disc injuries, as highlighted earlier in the article.


The biomechanical movement signs explored in the quad dominance video series provide a valuable perspective on athlete performance. Recognizing these signs and understanding their implications can be instrumental for coaches and athletes striving for optimal performance and injury prevention. By addressing quad dominance through effective methods like the Reflexive Performance Reset (RPR) system, athletes can unlock their true potential and achieve peak performance on the track and in various sporting arenas.

Unveiling the Secrets of Athletic Movement: Insights from the Quad Dominance Video, Part 4


In this comprehensive article, we embark on a journey to explore the intricacies of athletic movement through a series of YouTube videos on quad dominance. With three parts to this enlightening series, we will delve into each segment, shedding light on the critical observations and valuable insights shared by the creator. The videos offer a unique perspective on identifying and addressing quad dominance in athletes, and we will reference them throughout this article.

Part 1: Flaring Leg in Running

The first part of the video series focuses on the issue of athletes flaring their legs during running. It starts with an amazing Michigan State coaching staff conducting a workout session, and even with a well-trained athlete, there is a compensation pattern present. This athlete is identified as a compensator in hip flexion with the quad. Coach Dietz recognizes this flaw in the athlete’s movement pattern. This is the way the athlete compensates when flexing his hip with the quad muscle. The key observation here is that as the athlete runs up the steps, his leg flares outwards, indicating a quad problem.

Resetting for Optimal Performance:
The video suggests that this athlete requires a quick 30 to 45-second reset to bring his leg underneath him. By addressing quad dominance, the athlete can regain proper alignment and reduce undulating movements, which lead to a loss of power and speed. I may take a few resets of a series of a couple weeks.

Strength Coaching and Movement Correction:
The creator also acknowledges the effectiveness of strength coaching methods employed by some college teams in addressing these issues. However, the ultimate goal is to ensure that all athletes run correctly, minimizing the risks associated with quad dominance.

Part 2: Walking Patterns

Moving on to the second part of the series, the focus shifts to walking patterns as a sign of quad dominance. The video introduces the concept that even during simple walking, signs of quad dominance can be observed.

Flipping Quads:
As athletes walk, the video points out that some individuals exhibit a tendency for their quads to flip outward as they extend their legs. This outward flipping motion is indicative of the quads being overactive and dominating the movement. It results from tension being applied to the quads from both the top and bottom as they extend their knees to take the next step.

Part 3: Hip Extension and Quad Dominance

In the final part of video three, the focus is on hip extension and its connection to quad dominance. The creator emphasizes the importance of understanding how athletes initiate hip extension during movements.

Hip-Driven Extension:
The video explains that in proper athletic movements, such as sprinting, the hips play a pivotal role in driving extension. The hip motion is responsible for propelling the athlete forward.

Quad Dominance Impact:
Quad-dominant athletes, on the other hand, exhibit a different pattern. Instead of the hips driving the extension, the video suggests that the knee may shift backward first, and then the hips rise. This alternative movement pattern indicates that the quads are taking over, pulling the knee backward and hindering the forward thrust of the hips.

Conclusion: The Journey to Optimal Athletic Movement

The quad dominance video trilogy provides valuable insights into the intricacies of athletic movement. By identifying and addressing quad dominance, coaches and athletes can strive for optimal performance while reducing the risk of injuries associated with flawed movement patterns. These videos serve as a valuable resource for those seeking to enhance their understanding of biomechanics in sports and improve their training methods.

Deciphering the Impact of Quad Dominance: Insights from a Five-Part YouTube Series


In this in-depth article, we embark on a comprehensive journey through a four-part YouTube video series dedicated to understanding the direct and indirect effects of quad dominance on athletes. This informative series provides valuable insights into the world of biomechanics, focusing on how quad dominance can impact an athlete’s performance and overall well-being. Throughout this article, we will reference the video series to elucidate key concepts and observations.

Part 1: Direct Effects on the Knee

The first installment of the video series tackles the direct effects of quad dominance on the knee. The video highlights several key points:

Tension and Fatigue:

Quad dominance leads to increased tension in the quadriceps muscle. This heightened tension can result in faster muscle fatigue during physical activity, particularly in females. The video raises concerns about the potential for an elevated risk of ACL injuries in female athletes, especially towards the end of a game when quad fatigue sets in.

Impact of Fatigue:

When the quadriceps become fatigued, stability is compromised, leading to increased vulnerability to injuries. The video underscores the critical role that quad dominance plays in knee stability.

Part 2: Indirect Causes and Lumbar Spine Impact

The second part delves into the indirect causes of quad dominance and their repercussions on the lumbar spine. Key points include:

Lumbar Spine Lockup:

Quad dominance can contribute to a locking up of the lumbar spine, resulting in decreased mobility. This tightness can negatively affect an athlete’s performance and overall well-being.

Forward Shoulder Posture:

While quad dominance is not the sole factor, it can contribute to a forward shoulder posture. The video acknowledges that multiple factors can lead to this posture, but it underscores the role quad dominance can play.

Part 3: Lateral Sling Imbalances and Running Stability

The third part focuses on lateral sling imbalances and instability in running, both of which can be linked to quad dominance. Key points include:

Running Mechanics: The video highlights that running involves complex hip undulations. Quad dominance can disrupt these natural movements, leading to ineffective running mechanics.

Ineffective Methods:

The video cautions against ineffective methods to address these issues, particularly stretching and attempting to coach athletes through complex biomechanical problems.

The Power of Resets:

The video suggests that a 30-second reset can be more effective in correcting compensation patterns and improving running stability than trying to coach athletes through these issues.

Part 5: Quad Dominance and Injury Risk

In the final installment of the series, the focus shifts to the injury risks associated with quad dominance. Key points include:

Groin and Sports Hernia Issues:

Quad dominance can lead to groin issues and sports hernias. The video explains that as the knee flares out due to quad dominance, it can stress the groin and surrounding tissues, increasing the risk of pulls and injuries.

Long-Term Impact:

The video underscores that quad dominance can have long-term consequences on an athlete’s health and performance. Addressing this issue is crucial for both short-term and long-term well-being.

Conclusion: Reflexive Performance Reset for Quad Dominance

In summary, the four-part YouTube video series provides a comprehensive look at the direct and indirect effects of quad dominance on athletes. Recognizing the signs and understanding the potential consequences is essential for coaches and athletes aiming to optimize performance while minimizing the risk of injuries. The series also emphasizes the importance of the Reflexive Performance Reset as an effective tool to address quad dominance and improve athletic performance.