M3 Performance

Accordion Content

Athletes Who Want More

You want to perform at a higher level, but something is getting in the way.

You may be dealing with:

• Recurring injuries
• Limited mobility
• Slow recovery
• Strength or power deficits
• Inefficient movement
• Plateaus in performance
• Difficulty transitioning from rehabilitation back to competition

The M3 Solution

M3 uses data-informed performance testing and individualized programming to help athletes improve strength, movement efficiency, durability, recovery, and performance.

Our performance system may include:

• Force plate testing
• Motion capture and movement analysis
• Hands-on performance testing
• Strength and power assessment
• Individualized performance programming
• Recovery planning
• Injury-risk reduction strategies

Your first step:

• Performance Single Session
• Performance 3 Sessions
• Performance 6 Sessions

Find the Leaks Before You Add More Power

Training harder does not always mean performing better.

Sometimes the athlete already has the physical capacity, but inefficient movement, asymmetry, compensation, or poor force transfer limits how much of that capacity reaches the field or court.

M3 Performance Testing combines:

Force Plate Analysis

Evaluate force production, power, asymmetry, landing strategy, and other performance characteristics.

Motion Capture

Analyze how the athlete moves during sport-relevant tasks and identify inefficient movement patterns.

Hands-On Testing

Our clinicians and performance specialists evaluate mobility, stability, strength, coordination, and movement quality.

Together, these tools help us identify potential power leaks, movement inefficiencies, and compensations that may affect performance.

Don’t guess. Establish a baseline. Intervene with clarity.

• Performance Single Session
• Performance 3 Sessions
• Performance 6 Sessions

Develop the Athlete Before Specializing the Athlete.

M3’s Long-Term Athletic Development program is designed to help young athletes build the movement foundation they need for sports and for life.

The program is appropriate for children who:

• Have not yet participated in organized sports
• Need greater confidence or coordination
• Want to prepare for recreational sports
• Already compete and want to improve performance
• Need a stronger movement foundation before specializing

Every athlete begins with an M3 Movement Ready Screen.

From there, we create a development plan focused on:

• Mobility
• Stability
• Coordination
• Strength
• Speed
• Agility
• Movement confidence
• Functional athletic skills

Our philosophy is simple:

Develop the athlete first. Then let the athlete choose the sport or the sport choose the athlete.

M3 can support athletes from early development through middle school, high school, college, and beyond.

Book a Movement Ready Screen

• Performance Single Session
• Performance 3 Sessions
• Performance 6 Sessions

Know How You Move Before Deciding How You Train.

The M3 Movement Ready Screen assesses how well an athlete moves today so we can help create a better plan for tomorrow.

The screen helps establish a movement baseline and identify areas that may deserve additional attention before increasing training volume or intensity.

Benefits of the Movement Ready Screen

• Establish a movement baseline
• Identify mobility, stability, and functional limitations
• Inform individualized program design
• Improve movement confidence
• Identify potential injury-risk factors
• Help guide return-to-sport or performance training
• Avoid adding load to inefficient movement patterns

Every performance program should answer two questions:

Where are you now?

Where are you trying to go?

The Movement Ready Screen helps us connect the two.

Book Your Movement Ready Screen

Train. Recover. Perform.

Recovery is not separate from performance.

It is part of performance.

Training creates stress. Recovery allows the body to adapt to that stress, restore capacity, and prepare for the next session or competition.

For athletes at every level, an intentional recovery strategy can support:

• Training consistency
• Tissue recovery
• Mobility
• Soreness management
• Readiness
• Injury-risk reduction
• Performance across long seasons

M3 Recovery Services

• Normatec compression therapy
• Game Ready cold and compression therapy
• Dry needling
• Percussion massage
• Manual therapy
• Sports massage
• Assisted stretching
• Trigger point techniques
• Physical therapy
• Mobility and restoration work

Our goal is simple:

Help you train harder, recover smarter, and perform at a higher level.

Book Recovery

One of the most common questions we receive is:

“Is dry needling the same as acupuncture?”

Both techniques use thin needles, but dry needling within physical therapy is used differently and is typically incorporated as part of a broader examination and treatment plan.

At M3, dry needling may be used alongside hands-on treatment, movement, and exercise when appropriate to help address muscular pain, trigger points, altered muscle activity, and movement limitations.

Athletes who participate in high-force or repetitive activities including sprinting, football, soccer, CrossFit, basketball, and other explosive sports may experience muscular soreness, tightness, or trigger points that interfere with training and recovery.

Dry needling is one tool our physical therapists may incorporate when clinically appropriate.

The treatment is never the goal.

Better movement and performance are the goal.

Schedule With an M3 Physical Therapist

M3 Performance programs may include:

• Speed development
• Agility training
• Strength training
• Pilates for athletes
• Performance coaching
• Movement screening
• Physical therapy
• Flexibility and mobility development
• Recovery services
• Dry needling
• Normatec compression
• Game Ready
• Injury prevention
• Return-to-performance programming

Teams and Clubs

M3 also provides select on-site performance, recovery, movement, and education services for clubs, travel teams, schools, and athletic organizations.

Talk With M3 About Team Services

Build Strength From the Inside Out.

Pilates at M3 connects traditional Pilates principles with human-performance concepts.

Athletes use Pilates to improve:

• Trunk control
• Mobility
• Stability
• Coordination
• Body awareness
• Recovery
• Movement efficiency

Pilates can complement strength and sport-specific training during both the competitive season and the off-season.

M3 integrates Pilates into programs for high school, collegiate, and professional athletes when appropriate.

Explore Pilates for Athletes

Keep Doing What You Love.

Performance does not end when competitive sports end.

M3 Performance also works with active adults who want to improve strength, mobility, fitness, and long-term physical capacity.

This may include adults who are:

• Returning to exercise
• Training after age 40
• Playing golf, tennis, pickleball, or recreational sports
• Preparing for retirement
• Trying to stay active while managing previous injuries
• Focused on making the next decade stronger than the last

Our goal is to help you build a body that supports the life you want to live.

Book an Adult Performance Assessment

One of M3’s biggest advantages is our ability to bridge the gap between healthcare and performance.

An athlete may move through:

Injury ↓
Physical Therapy ↓
Movement Assessment ↓
Strength & Performance Development ↓
Recovery ↓
Return to Competition ↓
Ongoing Performance

You do not have to leave one system and start over somewhere else.

M3 can help guide the entire journey.

Step 1: Assess

We establish your baseline using movement assessment, performance testing, injury history, and your goals.

Step 2: Build the Plan

We identify the areas that may create the biggest opportunity for improvement.

Step 3: Train

Your program may include strength, speed, agility, Pilates, mobility, or sport-specific preparation.

Step 4: Recover

Recovery strategies are integrated into the plan rather than treated as an afterthought.

Step 5: Reassess

We use objective and clinical data to determine what has changed and what should come next.

Individualized

Your plan is based on your needs, not a generic template.

Data-Informed

Force plates, movement analysis, and hands-on testing help guide decisions.

Clinically Integrated

Physical therapists and performance professionals work within the same ecosystem.

Long-Term Focused

We develop athletes across a continuum instead of chasing short-term gains.

Recovery Included

Recovery is part of performance, not something you wait to think about after an injury.

Built for Progression

There is always a next step.

What is a sports performance assessment?

A sports performance assessment evaluates factors such as movement quality, strength, power, mobility, stability, and athletic goals. M3 may use force plates, motion analysis, and hands-on testing to help establish a performance baseline and guide programming.

What age can athletes start M3 performance training?

M3’s Long-Term Athletic Development program can begin with young athletes around age nine and progress through middle school, high school, college, and higher-level competition.

Does M3 work with professional athletes?

Yes. M3 works with athletes across multiple levels, including collegiate and professional athletes, and supports pre-draft, off-season, recovery, and performance programming.

Can M3 help athletes recovering from injury?

Yes. M3 integrates physical therapy, rehabilitation, performance training, Pilates, and recovery to help athletes progress from injury back toward competition.

Do you offer injury prevention programs?

M3 incorporates movement assessment, strength development, mobility, recovery, and performance testing into programs designed to help identify and address factors that may contribute to injury risk.

Can M3 work with my team or club?

Yes. M3 offers select on-site services for clubs, travel teams, schools, and athletic organizations.

Where is M3 Performance located?

M3 serves athletes and active adults throughout Trussville, Birmingham, and surrounding communities in Alabama.

Stop Guessing About What Is Holding You Back.

Whether you are developing your athletic foundation, trying to reach the next level, returning from an injury, or simply looking for an advantage, the first step is understanding where you are today.

Assess.

Build.

Recover.

Perform.

Book a Performance Assessment

Move Well. Live Well. Do Amazing Things.