The Strength Specialist

Hi There! My name is Kristen. I am a Strength Coach and Movement Specialist. I work with people of all ages for sports and for life!

[The Strength Specialist @strength55922]

@Malloykenna_10 You've been a joy to work with Kennedy!

[The Strength Specialist @strength55922]

H.S. Softball Pitcher: Strength Phase Day 2 Sampling of Exercises
Mid-February we'll transition into a power phase as Kennedy gets closer to her spring/summer softball seasons. Stay tuned!

[The Strength Specialist @strength55922]

This plyometric exercise mimics the movements Tyler needs in tennis pretty closely by creating ankle stiffness with the bunny hop, followed by an explosive takeoff into a box jump. It trains quick elastic preload, powerful drive, and controlled single leg absorption.

[The Strength Specialist @strength55922]

A high yield exercise: Unilateral strength, explosiveness and power, hip mobility, balance, stability, coordination.....

[The Strength Specialist @strength55922]

Building explosive force for better propulsion and stronger turns.

[The Strength Specialist @strength55922]

Adductor Strengthener and Deceleration Exercise—forces you to decelerate purely through muscular eccentric strength. Really important for lateral movement athletes for both performance and injury prevention.

[The Strength Specialist @strength55922]

Great for core and pelvic stability which is key for force transmission during sprinting, jumping, and changing direction. This auxiliary exercise can also help support improvement in technique and strength in core lifts like Deadlift and Squat.

[The Strength Specialist @strength55922]

There's something to this. Teams that avoid overwork stay healthier and remain mentally and physically sharp when it matters most. I'd also guess that the modernized strength and conditioning program Coach Cignetti implemented has played a big role too. https://t.co/ufuJ62hgOW

[The Strength Specialist @strength55922]

Both Adduction (moving the arm toward the body's midline), and Abduction (moving the arm away from the midline) improve shoulder stability and range of motion. These qualities are important for both general shoulder health and performance and injury prevention for overhead athletes. I like the elbow at about 90 degrees in order to decrease sheer force on the glenohumeral joint. This angle also prevents overcompensation from larger muscles in the back allowing for better focus on deltoids and rotator cuff.

[The Strength Specialist @strength55922]

You can have quick feet, fast starts and great hands, but if you can't decelerate under control and change direction quickly, you won't reach your potential as an athlete.

[The Strength Specialist @strength55922]

A unique blend of unilateral pressing and core stability—great for any rotational or change-of-direction sport.

[The Strength Specialist @strength55922]

It’s so much fun having a little one around for the holidays again. Our grandniece is the first of the next generation for my husband and me.

[The Strength Specialist @strength55922]

The Seated Rocker Box Jump translates to a lot of different situations and a lot of different sports. Ginger is a swimmer so we're working very specifically here to improve power in her wall push-off on turns. Bonus: this exercise also translates to better core engagement and leg power in her kick.

[The Strength Specialist @strength55922]

Love this one for both baseball and softball pitchers because its shoulder friendly, enables unilateral heavy loading with stability, and requires a fast rate of force. First time on this exercise for this athlete so starting light, but he'll be loading pretty heavy by the end of this strength cycle.

[The Strength Specialist @strength55922]

Notice the similarities in form on all—elbow directly underneath shoulder, shoulders stacked, hips stacked, and a straight line from shoulder, hip, to knee.

[The Strength Specialist @strength55922]

Work on full body power, balance, coordination, and core strength with this med ball circuit. Find the full workout on my YouTube Channel:
TheStrengthSpecialist

[The Strength Specialist @strength55922]

This one requires stabilization all the way up the kinetic chain—foot, ankle, knee, hip, core, shoulder.

[The Strength Specialist @strength55922]

Core strength and neuromuscular control—the foundation for strength, power, athleticism, and injury prevention. This is where we start. Check back and see what this 7th grader is up to in a year or two. She's laying the groundwork now.

[The Strength Specialist @strength55922]

Whether you're training for a sport or better health and movement, no seemingly magic 6-week program is the answer. Most of these programs lead to only small and short-term gains with an increased risk for injury. A science-based program for the advancement of athleticism, strength, coordination, mental acuity, injury resilience, and mobility is long-term.

[The Strength Specialist @strength55922]

Learning and practicing how to land safely and with control is a foundational athletic skill that improves performance and resilience to injury across every sport. Most don't think about this skill being important for swimmers, but being able to control a landing directly translates to better swimming performance, especially in starts, turns, and explosive power generation. For instance, on the starting block or during a flip turn, the ability to absorb force quickly and redirect it explosively is key.