Catalyst Performance · Elite Athlete Evaluation

Kaili Miller — Performance Profile

Soccer · Class of 2027 · Committed to play D1 at CSU Northridge

Eval date: June 16, 2026

Age 17

5'10" · 155 lb

Platform: VALD ForceDecks + full physical screen

The one-line read

Kaili is a tall, powerful athlete with a college-ready engine and a clear path to elite. The gains now come from refining the right side, the ankles, and her reactive (elastic) qualities — turning raw power into resilient, injury-proof athleticism.

Performance signature

26.6 cm

Countermovement Jump

Above average for age

40.9 W/kg

Relative Power

Strong engine

2.4×

Peak Force (× bodyweight)

Explosive

+17%

Landing Asymmetry (L>R)

Priority

1.12

Elastic Ratio (CMJ/SJ)

Room to grow

10 / 10

Single-leg Squat (L/R reps)

R quality ↓

Athlete profile

Sport / levelSoccer · D1 commit (CSU Northridge) · senior, RB High

Training12 yrs soccer · trains 5×/week · gym on/off

Short-term goalsGet stronger for college · keep fitness up · VO₂ testing

Long-term goalsTop fitness scores · strength · injury prevention

Injury historyGr. 2–3 ankle sprain (~1 yr ago) · healed foot fracture/cyst (lateral) · occasional bearable lateral-ankle pain

Sleep / fuel7–8 hrs (11–7) · nutrition "could be better" — meal-prep + restart creatine

Five refinement priorities

The ankle — the keystone
Limited dorsiflexion (heels rise in the squat) + right-ankle instability and a prior sprain. It caps squat depth, change-of-direction, and landing control. Fix this first — everything above it improves.

Right-side stability (ankle + glute)
Single-leg-squat quality drops on the right, the knee caves more on the right in lateral lunges, and she absorbs 17% more landing force on the left. Build right-side single-leg strength + glute control.

Hip mobility
Right hip lacks squat depth; external rotation restricted both sides (17°), internal rotation asymmetric. Targeted hip mobility unlocks depth and rotational power.

Posterior chain & hamstrings
Hamstrings are tight throughout. Building hamstring strength + length protects the knee (ACL) and adds sprint power — directly serving her injury-prevention goal.

Power → reactive power + strength
Concentric power is strong; her elastic/reactive contribution and absolute strength are the next ceiling. This is what separates "powerful" from "college-elite."

Page 1 of 6 — Elite Performance Profile for Kaili Miller. Confidential. A performance & movement evaluation, not a medical diagnosis. Captured on VALD ForceDecks with a full physical screen by the Catalyst Performance team.

Power & Force — what the plates measured

Kaili stood on dual force plates sampling 1,000×/second through a full jump battery — vertical, squat, drop, and single-leg. Here's how she produces and absorbs force.

Strength to build on. Her countermovement jump (26.6 cm) and relative power (40.9 W/kg) are above typical for a 17-year-old female, and she hits a peak force of ~2.4× bodyweight on take-off. There's a real, powerful engine here — the work now is shaping it.

Jump battery

Test	Result	What it tells us
Countermovement Jump	26.6 cm	Explosive lower-body power (with a counter-movement)
Squat Jump	23.7 cm	Pure concentric power from a dead stop
Drop Jump	21.2 cm · 0.32 s contact	Reactive / elastic power off the ground
Single-leg Jump	13.3 cm	Per-leg power & control

Reactive (elastic) power — her biggest upside

Elastic contribution (CMJ vs Squat Jump)1.12 — modest

Elite athletes turn the "stretch" of landing into free power (ratio ~1.2+). Kaili's is 1.12 — she's leaving spring on the table, which plyometric & stiffness training directly unlocks.

Drop-jump ground contact0.32 s

Elite reactive contact times sit under ~0.25 s. A longer contact = energy "leaks" on the ground — closely tied to her ankle stiffness (Priority #1).

Symmetry — left vs right

How evenly the two legs share the work. Our target gap is under 10%; 10–15% is worth watching; over 15% is a priority.

Landing force — impact absorption+17% (left absorbs more)

On landing, the left leg takes 17% more force than the right — she's quietly off-loading the right side coming down. Pairs exactly with the right-ankle/glute findings on the physical screen.

Take-off force — push from a dead stop (Squat Jump)−14% (right pushes more)

Pushing up, the right produces 14% more force — but it's the side she protects on landing. The picture: a strong-but-unstable right side. Build its control and the asymmetry closes from both ends.

Propulsion impulse (CMJ)−4% — balanced

Through the main drive of the jump, the legs are well balanced — good news. The asymmetry lives specifically at landing and in single-leg work.

The headline: Kaili's symmetry is good through the powerful, bilateral middle of a jump — but it breaks down at landing (+17% to the left) and in single-leg control, both pointing at the right ankle and hip/glute. That's the single most valuable thing to refine: it's where injury risk and lost performance both hide.

Page 2 of 6. Each value is the best of multiple maximal trials; asymmetries averaged across trials. VALD ForceDecks. © Catalyst Performance.

Movement, Mobility & Change of Direction

The hands-on screen explains why the plates look the way they do — and where to aim the training.

Mobility & flexibility

Area	Finding	Read
Ankle dorsiflexion	Heels rise in squat & deep squat	Priority
Hip external rotation	R 17° · L 17°	Restricted both
Hip internal rotation	L 40° · R 47°	Asymmetric
Hamstrings (multi-seg flexion)	Tight	Lengthen
Hip flexor / quad (Thomas)	R: quad · L: quad + ITB	Tight both
Extension / t-spine	Good — scaps past heels	Strength

Movement screen

Squat pattern

Heels lift (ankle), right hip lacks depth; sumo & heel-elevated felt better; overhead revealed right-hip tightness. → ankle + right-hip driven.

Single-leg squat key

L & R both 10 reps — but left form excellent, right shows ankle instability + glute weakness. The clearest right-side signal.

Lateral lunge

Knee caves (varus) more on the right; adductor tightness; slight foot turn-out. Frontal-plane control to build on the right.

Posterior chain

SL glute bridge harder on the left; hip-hinge form good but hamstrings tight. Glutes + hamstrings are a shared theme.

Upper body / trunk

Push-ups elevated, low back dips into extension; a single press rep was hard. Pressing strength + anti-extension core to develop.

Calf endurance (SL)

L 25 · R 27 reps — solid and fairly even. A foundation to build ankle/foot strength on.

Change of direction — T-Test

Timed agility, turning each direction (lower = faster). The right side tells the same story.

Direction	Trial 1	Trial 2	Trial 3	Read
Left	5.80 s	5.45 s	5.16 s	Fast & improving
Right	5.80 s	5.81 s	5.93 s	Flat — ankle bothered

Turning left she got progressively faster (5.80 → 5.16). Turning right she stalled and slightly slowed, with the ankle starting to bother her — a clean, real-world expression of the right-ankle limitation.

Everything points one direction. Plates, movement screen, and agility all converge on the right ankle + hip/glute and overall ankle mobility. That convergence is good news: a focused block addresses the injury risk and unlocks depth, agility, and reactive power at the same time.

Page 3 of 6. Physical screen & field testing performed by the Catalyst Performance team. © Catalyst Performance.

Body Focus Map — where to train, and why

Every finding maps to a place on the body and a mechanism. Here's the anatomy of Kaili's plan — what we found, why it matters physiologically, and what we train. Red = primary focus · gold = secondary.

How to read it: shaded zones are where the screen and the force plates agree the work should go. The lower body and posterior chain carry the plan — exactly where soccer load and knee-injury risk concentrate.

1 · Right ankle & foot Primary

Found: limited dorsiflexion, prior Gr.2–3 sprain, instability in single-leg work, slower rightward agility. Why: restricted ankle dorsiflexion forces compensation up the chain — lost squat depth, greater knee valgus on landing & cutting (an established ACL risk factor), and energy "leaks" (long ground-contact). Post-sprain proprioceptive deficits drive re-injury. Train: weight-bearing dorsiflexion mobility, balance/proprioception, calf–soleus strength, reactive stiffness.

2 · Right hip & glute Primary

Found: single-leg-squat instability + glute weakness on the right, knee caving (varus) in the lateral lunge, landing off-loaded to the left (+17%). Why: gluteus medius/maximus weakness permits dynamic knee valgus and frontal-plane collapse — strongly linked to non-contact knee/ACL injury in female athletes; an inter-limb gap above ~10–15% raises injury risk and blunts performance. Train: single-leg strength (right-biased), hip abduction/external rotation, landing mechanics.

3 · Hamstrings (both) Secondary

Found: tight through flexion and the hip-hinge. Why: in multidirectional sport the hamstrings are high strain-risk and act as a key ACL antagonist (resisting forward shin translation); eccentric hamstring strength is among the most evidence-backed injury reducers in sport. Train: eccentric loading (Nordic progression), RDL/hinge strength, length work.

4 · Hip flexors / quads & hip rotation Secondary

Found: Thomas-test tightness (R quad; L quad+ITB), hip external rotation just 17° (vs ~40° typical), internal rotation asymmetric, right hip short on squat depth. Why: tight hip flexors tilt the pelvis and pull the low back into extension (matching the push-up finding); limited hip rotation caps squat depth, cutting and rotational power. Train: hip-flexor/quad mobility, 90/90 & CARs for rotation, right-hip emphasis.

5 · Trunk / anterior core Secondary

Found: low back dips into extension on push-ups; pressing was hard. Why: without anti-extension control the lumbar spine hyperextends under load — an energy leak and a low-back stressor; a stiff, controlled trunk is what transfers leg power and stabilizes landings. Train: anti-extension core (dead-bug, plank progressions), bracing, pressing strength.

EVIDENCE BASE Limb-symmetry & return-to-sport criteria (Grindem et al., 2016) · inter-limb asymmetry & performance (Bishop et al.) · dynamic knee valgus & ACL risk in female athletes (Hewett et al.) · eccentric hamstring training & injury reduction (van Dyk et al., 2019; Petersen et al., 2011) · ankle dorsiflexion & landing mechanics. General performance research applied to Kaili's findings — not individual medical advice.

Page 4 of 6. Body focus map & mechanisms. A performance & movement evaluation, not a medical diagnosis. © Catalyst Performance.

Benchmarks — how Kaili ranks vs female-soccer standards

Her numbers placed against reference bands for female soccer athletes — Developing → Collegiate → Elite. The marker (▲) is Kaili today; the goal is to climb toward the level she's entering at CSUN.

Countermovement Jump — explosive power26.6 cm · entering collegiate

Developing <26Collegiate 26–32Elite 32+ cm

Relative Power — power per kg of bodyweight40.9 W/kg · developing

Developing <42Collegiate 42–50Elite 50+

Reactive Strength (Drop Jump RSI) — elastic / spring power~1.3 · developing — top upside

Developing <1.3Collegiate 1.3–1.8Elite 1.8+

Elastic Ratio (CMJ : Squat Jump) — stretch-shortening use1.12 · good

Low <1.05Good 1.05–1.15Excellent 1.15+

Single-leg Symmetry (landing LSI) — left vs right~83% · below 90% target

Needs work <90%Good 90–95Elite 95%+

Where she ranks. Kaili sits at the entry of the collegiate band with a powerful, elastic base — her jump and stretch-shortening use are real strengths. The fastest percentile gains are in reactive strength and single-leg symmetry — both highly trainable, and both already built into her blueprint. Translation: she's not far off college standard, and the two levers that move her up are the same two that reduce her injury risk.

Baselines still to capture

To complete a full college-readiness profile, we recommend adding these benchmarks at her next session:

Speed

10 m & 20 m sprint — acceleration & top speed vs soccer norms.

Agility

Validated 5-0-5 change-of-direction (with deficit) — cleaner than the field T-test.

Strength & VO₂

Squat / deadlift maxes + VO₂ max — her own stated goal.

Reference bands are drawn from published female-soccer and collegiate-athlete testing data; exact cut-offs vary by source, equipment and competition level, and the bands here are set to the NCAA level Kaili is entering. They're benchmarks to aim at, not pass/fail lines.

Page 5 of 6. Normative benchmarking vs female-soccer standards. A performance evaluation, not a medical diagnosis. © Catalyst Performance.

The Refinement Blueprint

A phased plan to completely refine the body — built around her D1 timeline and her own goals: stronger for college, injury-proof, top fitness.

Phase 1 — Build the base (weeks 1–4)

Restore & stabilize

Ankle mobility + stability daily — banded dorsiflexion, calf/soleus loading, single-leg balance & reactive work (right-side biased).
Right hip / glute control — single-leg squat regressions, lateral-lunge progressions, glute-bridge & hip-airplane for frontal-plane control.
Hamstring length + posterior chain — RDL/hip-hinge loading, eccentric hamstring (Nordic progression), hamstring mobility.
Hip mobility — external-rotation & depth work (90/90, CARs), targeting the right hip.

Phase 2 — Strength & symmetry (weeks 4–10)

Load & even out

Bilateral strength — squat (heel-elevated → flat as ankle frees), trap-bar deadlift, hip thrust; build the absolute strength college will demand.
Single-leg strength emphasis — split squats, step-ups, SL RDL — slightly more volume on the right to close the asymmetry.
Pressing + anti-extension core — push progression to full push-ups, overhead/horizontal press, dead-bug/plank anti-extension to fix the low-back-dump.
Re-test single-leg symmetry & landing at week 8.

Phase 3 — Reactive power & speed (weeks 10–16)

Turn strength into spring

Plyometric progression — landing mechanics → pogo/stiffness → depth-drops & bounding, to drop drop-jump contact time toward <0.25 s.
Reactive single-leg — hops & bounds, both planes, to harden the right side under speed.
Change-of-direction — decel & cut mechanics turning right; re-test the T-Test.
VO₂ / aerobic testing — add the fitness benchmark she asked for, to round out the profile.

Recovery & durability

Sleep is a strength (7–8 hrs) — protect it. Add structured foam-rolling + post-session stretching (she asked to learn it). Use the recovery lounge — sauna, cold plunge, NormaTec — to stay healthy across the season.

Fuel

Dial in nutrition: consistent homemade meals + meal-prep, protein at every meal to support the strength work, and restart creatine (well-supported, safe, effective for power athletes).

Measure the change

This evaluation is the baseline. We re-test on the plates every 6–8 weeks so progress is objective — symmetry closing, contact time dropping, jump & strength rising — and the plan adjusts to what the numbers show.

Now

Baseline captured

Wk 8

Re-test symmetry & landing

Wk 16

Full re-test + VO₂

Page 6 of 6 — Refinement Blueprint for Kaili Miller. Prepared by the Catalyst Performance team · The Studio by Catalyst, Rancho Bernardo · catalystperformancesd.com. A performance & movement evaluation, not a medical diagnosis.