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Lily Jarrett

@lily.jarretttt

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chi / ust @tommiewxctf 28’

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My favorite thing in the gym isn’t a PR. It’s watching athletes do something they didn’t think they could.

The rep she missed last week. The sprint time she kept chasing. The lift that used to beat her. Then one day she just DOES it, and you can see her whole posture change.

Erin was the first female athlete I trained, and as more girls came after her, I figured out this was never just about speed, strength, or power.

It’s about CONFIDENCE.

Confidence she builds by doing hard things in here, then carries out onto the field and into the rest of her life. Watching her excel out there is why I keep doing this.

To every girl who keeps showing up and doing hard things, this one’s for you. 💪

Tag a female athlete who does hard things. 👇

#unshakeable #femaleathlete #girlsinsports #begreattoday

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The exercises athletes do AFTER an ACL injury? She should be doing them right now. 👇

Every rehab plan I've ever seen is built on the same six things. Not fancy drills. Not secret exercises. The BASICS of how an athlete moves. And most girls don't learn them until they're sitting in a PT clinic wishing they had.

Here's what that rehab plan is built on:

🧘‍♀️ Balance: owning one leg standing still before she trusts it at full speed

🧱 Core control: a strong trunk keeps her stacked, so the knee isn't picking up the slack
🦵 Single leg strength: every cut, sprint, and landing happens on ONE leg
🍑 Hip strength + stability: strong hips help keep the knee from caving in
🛬 Landing mechanics: soft, quiet landings absorb force instead of dumping it into the knee
🛑 Deceleration: speed gets her to the ball, and braking with control is what lets her change direction

None of this is advanced. It's what training should look like for EVERY athlete, before she ever needs a rehab plan. No program can promise she'll never get hurt. But you CAN lower her risk and make sure she's built on the basics while she's healthy. 💪
That's exactly why I wrote Raising the Unshakeable Female Athlete for parents. It's your playbook for supporting her athletic journey with clarity, confidence, and perspective, so you're not guessing. 📘
How many of these 6 is she training right now? Tell me in the comments. 👇
Grab the book, link in bio.
#femaleathlete #begreattoday #sportsparent #trainingforsports #unshakeable

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Time to run a few more laps in PURPLE #rolltoms #grandma5thyear

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came back again with the girls 🙂‍↕️

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This is what power looks like.

Female athletes need to develop power in order to be more explosive on the field court. When they lack power, it shows up in the first three steps, on the jump, on the plant.

The hang clean helps develop it!

▫️Why we train it:▫️

• Sport is about how fast you make force, not how much you can grind out over three seconds. The hang clean trains fast.
• The catch teaches landing. Knees tracking, core braced, whole body absorbing load at once. Same position she needs off a rebound or a hard plant, which is part of how we reduce injury risk.
• It’s full body in one effort. Hips, back, shoulders, grip. Nothing sitting out.

💥 Why hang clean and not power clean:

• Pulling from the floor adds a whole section of technique most young athletes aren’t ready for.
• Starting at the thigh cuts that out and gets straight to what matters. Triple extension and a fast catch.
• We’re building great athletes, not great weightlifters.

**How we coach it:**

• Bar only until the catch looks right. Earn the position before the weight.
• 3 to 5 sets of 3. Speed over load, always.
• Bar slows down, set’s over.

Power is a skill that needs to be trained consistently.

#femaleathlete #sportsperformance #hangclean #strengthandconditioning #unshakeable

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chicago summermaxxing

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a little from sunshine season :)

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Summer extras 🤸✨🤍

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Summer training is a wrap for Lily!

4 months post op from PAO hip surgery, Lily had no idea what this summer would bring. She showed up anyway.

Her goal was to bench 135 lbs. She hit it. Then she hit it again today.

That’s what happens when you trust the process and keep showing up, even when the outcome isn’t guaranteed.

Lily brings the work ethic every single session. She also brings the laughs and yeah, maybe a dramatic reaction or two. That’s part of what makes coaching her a blast.

The work isn’t finished. Rehab is still part of her story and she knows it. But the progress she’s made this summer is real, and it’s a credit to how hard she’s fought to get here.

Lily, we’re proud of the summer you put in. Keep trusting the process. Excited to watch you take this into a great track season.

Be Great Today.

#unshakeable #femaleathlete #begreattoday #movementfitnessrockford

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💥 135 lbs cleaned today. 4 months post op PAO surgery. 💥

Lily is putting in the work this summer!

4 months ago she had hip surgery. Today she’s cleaning 135 lbs and building power.

She’s showing up every single day and doing what she can do, then coming back and doing a little more.

Rehab isn’t glamorous. Some days it’s just trusting the process when things feel slow. Lily’s kept showing up anyway.

She’s not rushing back to the track. She’s earning her way back.

One step at a time. That’s how you come back stronger than before.

Proud of you, Lily. Keep stacking days.

Be Great Today.

#unshakeable #femaleathlete #begreattoday #track

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Not every single-leg RDL is doing the same job.

Some build balance. Some build raw strength. Some build control under fatigue. Some build speed off one leg. If you’re doing the same version every week, you’re only training one piece of a much bigger picture.

The variation matters as much as the exercise.

Change the load, and you shift from teaching stability to building strength.
Change the tempo, and you shift from strength to control.
Add instability or fatigue, and you shift from control to what actually shows up in a game.

Most coaches pick one version and stop. Most athletes plateau because of it.

Your single-leg RDL should evolve as your athlete does. What builds confidence in week one is not what builds performance in month three.

Train the variation that matches the athlete in front of you, not the one that’s easiest to program.

Confidence follows competence. Competence follows the right progression.

Be Great Today.
Train with me → link in bio. 💪🏻

#singlelegexercises #femaleathlete #femaleathletes #performancetraining #unshakeable

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Training That Transfers, Not Just Training That Tires

Most workouts make athletes sweat. Few actually make them better.

If it doesn’t show up on the field or court, it’s not performance training. It’s just exercise.

Here’s what actually transfers:

Speed. Not just how fast you run in a straight line, but how fast you react, decelerate, and change direction under pressure.

Power. The ability to produce force fast. Jumps, throws, first steps. This is what separates athletes who look strong from athletes who play strong.

Strength. The foundation everything else is built on. No strength, no speed. No strength, no power. Simple as that.

Core control. Not sit ups. Anti-rotation and anti-extension strength that lets you stay stable while your limbs move fast in chaotic directions.

Single leg strength. Sport happens on one leg at a time. Cutting, landing, pushing off. If you only train two legs at once, you are missing half the picture and leaving injury risk on the table.

Train these five together and you get an athlete who is faster, stronger, more explosive, and more durable, all at the same time.

That is not luck. That is preparation.

Confidence follows competence. Build the competence first.

Be Great Today.

#femaleathlete #sportsperformance #begreattoday #unshakeable

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