Kelly McConnell

I've worked with a wide range of athletes—from youth and high school competitors to adults focused on general fitness or returning from injury. I’m currently the Head Hurdles Coach and Strength & Conditioning Coach at Point Loma High School, where I help athletes develop speed, power, and injury resilience. I’ve also coached at Los Altos High School, where several of my athletes went on to earn collegiate scholarships and compete at the state level.

Outside of the school setting, I run my own business, KM Training Solutions, where I coach clients virtually and in-person through Werk Fitness in San Diego. My clientele ranges from middle school athletes and weekend warriors to adults looking for pain-free performance and long-term health.

My academic background is in exercise physiology, and I hold multiple certifications including:

ACE Certified Personal Trainer

Pain-Free Performance Specialist

Precision Nutrition Level 1

Kettlebell Athletics Level 1

Sleep, Stress Management, and Recovery Coach (PN)

I bring a deep health approach to training—meaning we focus not just on physical performance, but also on recovery, stress management, and sustainable lifestyle habits that support long-term growth.

As a former NCAA Division II Nationals qualifier and conference champion in the 400m hurdles at Chico State, I know firsthand what it takes to compete at a high level. My experience as a collegiate hurdler—where I finished ranked #4 all-time in school history—fuels the way I coach today: with intention, precision, and a deep respect for the work it takes to unlock real performance.

Warm-Up & Mobility:
We kick things off with a dynamic warm-up. This isn’t just a few minutes of jogging—think dynamic stretches, mobility drills, and movement patterns that activate your muscles and prepare your body for the work ahead. I like to ensure your joints and muscles are primed for action, reducing injury risk right from the start.

Technique & Skill Drills:
Next, we dive into sport-specific drills. For instance, if you’re working on hurdles or a particular movement, we’ll break down the technique into segments. I focus on proper form, coordination, and timing. Sometimes that means using drills that build neuromuscular efficiency through repetitive practice with corrective feedback. I’m a firm believer in the “practice to perfection” approach—making sure every rep counts.

Strength & Conditioning:
After establishing the fundamentals, we shift into a strength and conditioning segment. This is where we tailor exercises to your individual needs. Depending on your goals, that might be strength training with weights, explosive plyometric moves to build power, or tailored bodyweight exercises that emphasize stability and balance. The key is progression—each workout is adjusted based on your performance and recovery, ensuring you’re always challenged yet in control.

Skill Integration & Conditioning:
I integrate these elements into sport-specific or performance drills that tie the movement back to real-world athletic scenarios. For athletes, this can be sprint work, agility drills, or coordination exercises that mirror the demands of your sport. The idea is to blend technical excellence with real-world application.

Cool-Down & Recovery:
Finally, we wind down with a cool-down period that includes targeted stretches, and a brief rundown of the session’s highlights. This part is crucial for recovery and ensures that any tight muscles get the attention they need. I also like to discuss any feedback, adjust our approach for the next session, and talk about recovery strategies like nutrition and sleep.