Pannell Performance Group

04/03/2026

If your shoulder, back, or knee hurts when you squat, press, or run—don’t guess.

In session we’ll test what’s driving it, apply 1–2 fixes, then re-test the movement the same day so you leave with a plan.

Want help? DM me the word that matches you:

SHOULDER / BACK / KNEE/PAIN

Pannell Performance • Tupelo

04/02/2026

New video breakdown is LIVE

A lot of youth pitchers can look like they have “good mechanics” at full speed, but when you slow things down and actually measure timing, sequencing, and force transfer, you sometimes see where unnecessary stress on the arm begins.

In this video, I analyze a 10-year-old travel baseball pitcher using slow motion, objective measurements, and age-appropriate biomechanical benchmarks. The goal isn’t to criticize mechanics—it’s to understand how the body is transferring force and where development should focus.

Inside the breakdown:
• How knee height, stride length, and hip lead influence timing
• Why some movements that look “wrong” can actually be protective in youth pitchers
• Where arm stress increases when trunk and lower-body contribution are limited
• Why professional mechanical benchmarks are often inappropriate for youth athletes
• How to identify development priorities without chasing velocity too early

This type of analysis helps:
• Parents who want to protect their child’s arm
• Pitching coaches working with youth players
• Strength and performance coaches supporting throwers
• Clinicians evaluating throwing mechanics and injury risk

This isn’t about perfect mechanics.

It’s about building durable pitchers with a long-term development plan.
Watch the full breakdown here:
https://youtu.be/hzEmZGYecM8

What looks like “good mechanics” in youth pitching can still place unnecessary stress on the arm if timing, sequencing, and force transfer are off.In this vi...

04/01/2026

The Step-Up with Rotation is a great exercise for building single-leg strength, hip stability, and rotational control.

This movement challenges your body to stabilize through the hip and knee while coordinating controlled torso rotation—an important component for many athletic movements like cutting, running, and changing direction.

When used appropriately, exercises like this can help improve:
• Movement efficiency
• Core stability during rotation
• Lower-body strength and balance
• Injury resilience in athletic populations

If you want more evidence-informed training, biomechanics-based exercise instruction, and injury prevention strategies, follow Pannell Performance.

Subscribe on YouTube for more exercise demonstrations and performance training content.

03/30/2026

Many of our clients come to Pannell Performance Group through referrals.

Someone tells them:
“I finally figured out why my shoulder kept tightening up.”
“My hips move better than they have in years.”
“I can train again without my back locking up.”

That’s the goal of what we do.

Hands-on movement work combined with targeted strength training so active adults and athletes can keep doing what they enjoy.

If someone you know is dealing with recurring movement limitations during workouts or daily activity, feel free to share this with them.

Movement matters more than most people realize.

03/26/2026

Nothing is better than seeing someone start moving and feeling like themselves again.

This client came in frustrated with daily aches, pains, and mobility limitations that were affecting the exercises he loves to do. After putting in the work and committing to the process, the results speak for themselves.
⭐️⭐️⭐️⭐️⭐️

“I honestly didn't know what to expect, but I was very frustrated with daily aches and pains. Mobility was an issue in certain exercises that I enjoy doing. I've been completely blown away from the treatments! I'm in my early 50's and I'm moving better in the gym, and in life than I have in the last twenty years. If you're on the fence, do it. Invest in yourself, invest in a better life. Alex is the man!”

Helping people move better, train better, and live with less pain is what this is all about.

If aches, stiffness, or movement limitations are holding you back in the gym or in daily life, there is usually a reason — and a solution.

Invest in your body. It has to last a lifetime.

03/25/2026

Most athletes train how high they can jump.
Very few train how well they land.
In this demo, the tennis ball shows the difference between poor force absorption and efficient landing mechanics.

If the ball rolls off the dumbbell, the landing force is too hard.
If it stays in place, the body is absorbing force the way it should.
Hard landings increase stress on the knees, hips, and spine, which can contribute to injury over time.
Learning to land quietly and absorb force properly is a key skill for athletes, runners, and anyone doing plyometric training.

Follow for more content on:
• biomechanics
• injury prevention
• rehab and performance training
• movement efficiency

If you want help improving movement or training around injuries, message to book an assessment.

03/23/2026

Running is a high-impact, single-leg plyometric repeated thousands of times. If the body doesn’t have the movement capacity to handle that load, running doesn’t build fitness—it simply exposes the weak link.
In this video I explain:

• The 5 movement prerequisites your body should have before you start running
• What research shows about why running injuries happen
• Why pain often shows up after the run instead of during it
• Who should pause running for now
• What to do instead of running to maintain conditioning
• How to earn running back safely

Most running injuries are not caused by running itself.
They come from poor tissue capacity, poor load management, and inefficient mechanics under fatigue.

If you want to run longer, stay healthier, and reduce injury risk, this will help you understand what your body actually needs before logging miles.

Watch the full video here:
https://youtu.be/-X62_EEPviM

This is designed to help you train smarter and return to running with resilience—not just tolerance.

Running is not a basic exercise.It is a high-impact, single-leg plyometric repeated thousands of times.If you skip the movement prerequisites, running doesn’...

03/19/2026

Shin splints.
Achilles tightness.
Plantar fasciitis.
Recurring calf strains.

Most people try to stretch it.

But load tolerance is the real issue.

Slow eccentrics improve tendon remodeling.

Isometrics reduce pain sensitivity.

Controlled reps improve ankle stability and force absorption.
Rehab isn’t random. Progression matters.

If your lower leg keeps flaring up, it’s usually a capacity problem, not a flexibility problem.

Message me “ANKLE” and let’s assess what you’re actually missing.

03/18/2026

One leg stronger than the other?

Muscle imbalances don’t just affect aesthetics — they change force production, joint loading, and long-term injury risk.

In this session, we used blood flow restriction (BFR) training on the weaker leg to stimulate hypertrophy with only 20–30% effort. Low load. High stimulus. Precise mechanics.

This is how we build symmetry without overloading joints.

If you’re an athlete or active adult dealing with imbalance, pain, or performance plateaus, it may not be about training harder — it’s about training smarter.

Subscribe for evidence-based rehab and performance strategies.

DM to book in-person or remote training.

03/16/2026

Most people aren’t actually training their abs… they’re reinforcing hip flexor dominance and lumbar extension.

If you feel ab work more in your hip flexors or low back than your abdominal wall, this video breaks down exactly why that happens and how to correct it.
In this YouTube episode, I explain:
• Why anterior pelvic tilt limits true abdominal activation
• How to self-test your pelvic position on the floor
• How to achieve and maintain a posterior pelvic tilt
• A step-by-step progression: pelvic tilt holds → marching → dead bug variations → advanced integrated core holds

The goal is simple: reduce compensation, improve pelvic control, and build real abdominal strength — not just stronger hip flexors.

Once you can control posterior pelvic tilt, you can safely layer in sit-ups, planks, and side planks without reinforcing extension patterns.

Watch the full breakdown here:
https://youtu.be/_ZwNJtuvW2A

If it helps, like the video, subscribe, and drop a comment with topics you’d like covered next.

– Alex Pannell
The Pannell Performance Group

Most people think they’re training their abs but what they’re really training is their hip flexors and low back.If you feel ab exercises primarily in your hi...

03/12/2026

Old ankle injury? Hip issues? Limited your squats? 💪 This client saw huge improvement after just a few sessions with Alex. Your body deserves to move without limits—let’s get you there!

03/11/2026

Spanish Squats – Strengthen Quads & Glutes 🔥

Boost your lower body strength with Spanish squats! This move targets your quads, glutes, and helps with knee stability. Perfect for home or gym workouts. Focus on form, not weight. 💪