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Using Functional Range Conditioning (FRC) with Teams

Brandon Howard
Sep 5, 2019

In a previous entry I wrote about what the FRC System is and why coaches should use it. First let me give you a little refresher on FRC System: It was developed by movement specialist Dr. Andreo Spina. Functional Range Conditioning is a system of joint health, and mobility training based in scientific principles and research. The FRC System uses a variety of exercises to aid the trainee in increasing and strengthening their active mobility.

The biggest question I get asked is, "how do you implement this system in a large group setting?" Over the time period that we have been implementing the FRC System we have found a few concrete details that have aided us in scaling the system to work on a macro-type setting.  By utilizing the FRA Protocols, this is the FRC System’s Assessment, we have found that most of our athletes, not all, lack Hip Internal Rotation, Shoulder Internal Rotation, and proper Ankle Function. This brings me to how we have chosen to implement the system. In this blog, we are going to go over how to use FRC in a team or group setting.

We use a three pronged approach to implement the FRC System with our athletes:

  1. FRC Assessment to determine individual needs.
  2. Implementation of FRC into our dynamic warm-up
  3. Formulating "take-home" FRC protocols

How To Program FRC into TeamBuildr


Assessment: Determine Athlete FRC Needs

Based on the information that is gathered from the FRA assessment we will place athletes in individual groups that will focus on the areas of mobility that they are lacking. We then have these athletes come in on Saturdays to get some optional work in to improve their areas of need. The longer that we have used the system the more improvements our athletes have seen, and thus buy-in has been tremendous. During these Saturday Optional Session we will utilize all aspects of the System including PAIL/RAILs, CARS and Axials.

Training and Warm-up: Implement FRC Protocols

The second way we utilize the system is by incorporating Shoulder and Hip protocols during our training session. We do this by using FRC principles in our pre training warm up, as well as super-setting certain movements with our compound movements.

Assignment: Create "Take Home" Protocol

The third and final way we implement this with our athletes is by giving them a take home program. The best way to get results from the FRC system is by taking the time to work on your joints when you are not at the training facility. Again, using the information gathered from the FRA Assessment we can individualize programs for our athletes. Over time we will reassess our athletes and from there we can make adjustments to their programs over the course of their career.

The FRC System has been a game changer for me as a coach, as well as for all of our student-athletes. If you want to take your program to the next level I suggest you and your staff take this course. If any coaches reading this are interested in learning more about the FRC program please visit their website at


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