A smarter way to train.

From Olympians to amateurs,
we train athletes and coaches.
CATZ Athletes are durable, coachable, and perform better in competition.
Become a CATZ Coach
Have a greater impact on your team, school, club, or community by becoming a CATZ Coach. We will teach you how to deliver the most effective sports performance training program today.

Join the movement of passionate coaches who want to integrate speed, conditioning, agility, mobility, and power into their practice plans to enhance athleticism and keep their athletes on the field.
CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
Complete each exercise for 15 yards down and back.  Always face in the same direction when moving laterally.  Begin every warm-up with an easy jog down and back
Warm Up - Forward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 45º to the direction of movement and perform two shuffles in a gallop pattern leading with the front foot. Turn 90º and perform two more shuffles leading with the other foot.  Repeat.  Always turn 90º towards the direction of movement.



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Increase speed.
Decrease Challenge:
  • Forward gallop.
x
1
reps
Warm Up - Butt Kickers
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their heel up to strike their butt with each stride.



Coaching Cues:
  • Traveling forward in running form, heel touches butt with each stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
Assessment:
  • Athlete exhibits the flexibility required to bring heel to butt with both sides.
Increase Challenge:
  • Warm Up - Thigh Kickers.
  • Increase speed of execution.
Decrease Challenge:
x
1
reps
Warm Up - High Knees
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their knee up to the level of their waist with every stride. Try to keep the strides consistent.



Coaching Cues:
  • Traveling forward in the running form, knee comes up to waist level with every stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
  • Try not to break stride.
Assessment:
  • Athlete exhibits the flexibility required to bring knee up to waist on both sides.
  • Athlete is able to execute the coordination of this exercise over 40 meters.
Increase Challenge:
  • Increase speed of execution.
  • Perform high knees with every third step.
Decrease Challenge:
x
1
reps
Warm Up - Side Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 90º to the direction of movement and shuffle leading with the front foot.  Hips and shoulders should be squared, and remain so, throughout the exercise.  Feet do not cross and feet do not click.



Coaching Cues:
  • Stay low.
  • Shuffle sideways without crossing the legs.
  • Do not let feet “click” (hit each other).
Assessment:
  • Athlete capable of executing the shuffles without crossing or clicking their feet.
Increase Challenge:
  • Lowering the hips.
Decrease Challenge:
x
1
reps
Warm Up - Carioca
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Traveling sideways, trunk is stationary and hips are twisting side to side as the legs alternate from forward to backward.  Grapevine pattern which is across, side, behind, side.



Coaching Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Assessment:
  • Athlete can complete the pattern properly.
Increase Challenge:
  • Carioca with high knee.
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
x
1
reps
Warm Up - Inside Touch (every 3rd step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their foot up to thigh height.  Tap the inside of the foot with opposite hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to thigh rather than hand down to foot.
  • Try to keep in stride.
Assessment:
Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed. Increase Challenge:
  • Alternate with outside foot taps.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Warm Up - Outside Foot Touch (3-step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and raise their foot to the side and bring their foot to their hand.  Tap the outside of the foot with same side hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to knee height rather than hand down to foot.
  • Try to keep in stride.
Assessment:
  • Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed.
Increase Challenge:
  • Combine with Inside Foot Tap.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Dynamic Stretch
X
1
This dynamic stretch is in a stationary position.  All flexibility exercises are done with body weight only.
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Athlete will start by standing in a squared stance with both elbows flexed and situated to the side.  Punch to the right side with your left arm (turn right as you punch) and at the same time shift your weight to the right side.  Reach out to the side as far as you can.  Repeat with right arm.



Coaching Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Assessment:
  • Athlete can execute using proper form.
Increase Challenge:
  • Perform while moving laterally.
Decrease Challenge:
  •  Body weight only.
x
10
reps
Flexibility - Arm Swings
Objective:

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

Stand in a square stance. Swing your arms across your body in multiple ways (see video).



Coaching Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Assessment:
  • Athlete can execute the exercise with good form.

Increase Challenge:

Decrease Challenge:

x
10
reps
Squat Posterior Reach
Objective: Upper Body Strength

Equipment and Setup:

Body weight only or a pair of light Dumbbells or Sandbells



Technique/Execution:

Athlete will start by standing with feet shoulder width apart. Athlete will squat and reach back with the right hand to touch the ground behind the right foot.  Stand up and repeat squat reaching back with the left hand to touch the ground behind the left foot.  Perform for desired number of repetitions.

Athlete will start by standing with feet shoulder width apart. Athlete will squat and reach back with the right hand to an area behind the right shoulder.  Stand up and repeat squat reaching back with the left hand to an area behind the left shoulder.  Perform for desired number of repetitions.



Coaching Cues:
  • Use good squatting form.
  • Try to touch the ground behind each foot.
  • Try to reach as far back behind the shoulder as possible.
  • Rotate the trunk with each reach.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Use light dumbbells or sandbells.
Decrease Challenge:
  • Change the height of the reach and/or depth of the squat.
x
10
reps
Pick up and Reach 4-way (loaded)
Objective: Full Body Strength and Mobility

Equipment and Setup: Sandbells or Dumbbells

Technique/Execution:

Opposite arm/leg:  Athlete will start by standing in split stance, left leg forward.  Begin by reaching forward and across your body with right hand, weight onto the front leg (anterior lunge position).  Decelerate this motion.  Shift weight to right leg and reach posteriorly over the right shoulder.  Repeat exercise with opposite hand and leg.

Same side arm/leg:  Standing in split stance, left leg forward.  Begin by reaching forward and medial to left knee with left hand, simultaneously shifting weight onto front leg.  Decelerate this motion.  Shift weight to right leg and reach posteriorly over left shoulder.  Repeat exercise with right leg forward.



Coaching Cues:
  • Athletic stance with knees slightly bent.
  • Shift weight from front to back.
  • Back heel up when shifting weight forward.
  • Toe up in front when shifting weight back.
Assessment:
       
  • Athlete can execute exercise while demonstrating proper weight shift fore and aft.
Increase Challenge:
    .
Decrease Challenge:
  • Body weight only.
x
20
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

Technique/Execution: Standing in a squared stance, shift weight to the right side as if to sit down on a chair directly to your right.  Simultaneously turn shoulders and trunk to the left rotating to the opposite direction of the wt. shift keeping the left knee straight and the left foot flat on the ground.  Finish by reaching to a spot waist high directly to your left.  Come back to the start position and repeat to the opposite side.

Coaching Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Assessment:
  • Athlete can execute with proper form.
Increase Challenge:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
Decrease Challenge:
  • Use body weight only.
x
10
reps
Butt Burner (Loaded)
Objective: Lower Body Strength, Upper Body Strength, Mobility

Equipment and Setup:

Dumbbell or Sandbell.



Technique/Execution:

Stand on left leg.  Hold dumbbell in right hand.  Squat as low as you can control (up to 90º) and reach your right hand outside your left foot.  Stand up and repeat for designated number of repetitions.  Switch feet and hold dumbbell in your left hand.  Repeat exercise.



Coaching Cues:
  • Focus on sitting your hips back.
  • Athlete does not bend at waist.
  • Keeping your chest up.
  • Control the weight at all times.
  • Keep your head up and lock your eyes on a single point to help maintain balance.
Assessment:
  • Knee travels over toes.
  • Head and chest stay up.
Increase Challenge:
  • Increase the weight.
  • Reach to floor.
  • Butt Burner (4-way).
Decrease Challenge:
  • Bodyweight only.
x
10
reps
Prep
X
3
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Athlete will start by standing in a squared stance with both elbows flexed and situated to the side.  Punch to the right side with your left arm (turn right as you punch) and at the same time shift your weight to the right side.  Reach out to the side as far as you can.  Repeat with right arm.



Coaching Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Assessment:
  • Athlete can execute using proper form.
Increase Challenge:
  • Perform while moving laterally.
Decrease Challenge:
  •  Body weight only.
x
15
reps
Mountain Climbers
Objective:

Core and Conditioning



Equipment and Setup:

none



Technique/Execution: Place the hands just outside of the shoulders and lift up onto the toes so that the body is in a straight line from the head to the heels (similar to the push up position).  Lift the right foot off of the ground and bring the knee to the chest.  Place the foot back to the start position and repeat with the left leg.  This movement should be done fast and performed to the desired reps.

 



Coaching Cues:
  • The core should be what moves the leg.
  • Do not let to foot touch the floor when the knee is to the chest.
Assessment:
  • Athlete can perform exercise with proper movement.
Increase Challenge:
  • More repetitions.
  • Slow down the movements.
  • Bring knees across the chest with a twisting motion.
Decrease Challenge:
  • Fewer repetitions.
x
15
reps
Sit-ups with Partner
Objective: Core Strength

Equipment and Setup: None but you need a partner.

Technique/Execution:

Have athletes pair up and sit across from a partner with their feet touching each other’s.  The partners will lie back together and then sit up together.  At the top of the sit-up, the partners should give each other a "high-five". They can start with their right hand, alternate with their left hand, or clap both hands together.  Repeat for desired number of repetitions.



Coaching Cues:
  • Keep your core tight.
  • Partners need to keep their feet together.
  • Communicate with each other such as "up" and "down".
Assessment:
  • Athletes are able to perform the partner sit in synch at least 10 times.
Increase Challenge:
Decrease Challenge:
  • Individual sit-up.
x
30
reps
Bucket 1
X
3
dB High Pull
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Start in a squared stance, holding a dumbbell in one hand.  Squat and drop weight between knees then jump straight up and bring weight under the armpit of the hand you are using.  Lower weight back down between knees and repeat for designated number of repetitions.  Switch hands are repeat.



Coaching Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
  • Lead with your elbow in the pull.
  • Keep dumbbell close to your body.
Assessment:
  • Good squat form on the descent.
  • Weight should travel close to the body.
  • Develop rhythm so that jump (extension of ankle, knee, hip) and shrug occurs at the same time.
Increase Challenge:
  • Increase weight.
  • Use two Dumbbells.
  • Use a Barbell.
Decrease Challenge:
  • Decrease weight.
x
15
reps
Golf Squat
Objective: Lower Body Strength

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball 

Technique/Execution: Start in a squared stance, holding a dumbbell with both hands.  Squat and drop weight between knees then accelerate it upwards as if to throw it over your right shoulder.  Make sure hips rotate to right.  Bring weight back down towards center and between knees.  Accelerate back up throwing weight over left shoulder.  Continue for designated number of repetitions.

Coaching Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
  • Rotate through the hips.
  • Knees should point same direction as feet throughout movement.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
10
reps
Medicine Ball - Slams (1-way Square Stance)
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Start with feet shoulder-width apart with a medicine ball held over your head with both hands. Jump up and bring your arms down the front of your body towards your hips.  Explosively throw the medicine ball directly down into the floor.  Bring the ball back over your head and repeat the exercise.


Coaching Cues:
  • Release the ball once your arms are almost completely lowered.
  • Throw it down onto the floor directly between your feet.
  • Finish in a squatted position and catch the ball as it bounces up towards you.
  • As you throw the ball down, make sure you are keeping your abdominal muscles braced.
  • If using a bouncy medicine ball, make sure that you have ample space for safety.  if you are using a non-bouncy medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.
Assessment:
Increase Challenge:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
  • 2-way or 3-way Slam.
Decrease Challenge:
  • Use a lighter ball.
x
30
reps
Bucket 2
X
3

Move the Mountain at 5 yards with shuffling instead of forward running

dB Clean and Jerk
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: Athlete will squat down with dumbbells near sides of ankles, palms facing together. Position shoulders over dumbbells with back arched tightly. Arms are straight with elbows pointed outward. Pull dumbbells up off floor by extending hips and knees. As dumbbells reach knees vigorously raise shoulders while keeping dumbbells close to thighs. Jump upward extending body. Shrug shoulders and pull dumbbells upward with arms allowing elbows to bend out to sides, keeping dumbbells close to body. Aggressively pull body under dumbbell, rotating elbows around dumbbells. Catch dumbbells on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible while vigorously extending arms overhead. The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arms length with back straight. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward. Return to start by slowly lowering dumbbells to shoulders. Then bend knees slightly and lower dumbbells to mid-thigh position. Slowly lower dumbbells with taut lower back and trunk close to vertical. Repeat.

Coaching Cues:
  • Keep core tight and back flat.
  • Explode with hips to perform clean keeping dumbbell as close to the body as possible.
  • Dip again and press dumbbell overhead.
  • Do not jerk weight from floor; arise steadily then accelerate. The clean-and-jerk is multi-movement lift. In clean, dumbbells are lifted from floor to shoulders. In jerk, dumbbells are driven from shoulder to arm length overhead. Keep wrist straight during catch and arm extension. Also keep arms close to body during catch.
Assessment:
  • Lose posture/form.
  • Dumbbell swings away from body.
  • Turns into curl and press.
  • Arms do the work.
Increase Challenge:
  • Use heavier weight.
  • Barbell clean.
  • Barbell snatch.
Decrease Challenge:
  • Use lighter weight.
  • Dumbbell High pull.
  • Dumbbell Clean.
  • Dumbbell Push Press.
x
6
reps
RDL
Objective: Power and Lower Body Strength

Equipment and Setup:

 Dumbells, Sandbells, or Barbells.



Technique/Execution:

Athlete will hold 2 dumbbells or a barbell (can be done with body weight). Athlete stands in a square stance. With a slight bend in the knees, athlete leans forward at the waist. As soon as athlete feels a stretch in their hamstrings, they will come back up. Repeat for designated number of repetitions.



Coaching Cues:
  • Keep back straight throughout movement.
  • Keep a slight bend in your knees.
  • Lead with your chest, not your head.
  • Assessment:
    • Common Mistakes:
      • Letting the chest cave in and the shoulders hunch forward.
      • Bending the spine forward.
      • Not sticking your bum backward.
      • Shifting your weight onto your toes.
      • Thinking this is an arm exercise, and bending your elbows.
      • Letting the weight swing out in front and away from your center-line.
      • Keeping your legs locked straight.
      • Bending the knees too much during the descent. The knees should be maintained at around 15º of flexion throughout.
      • Allowing the shoulders to round forward or sag and thus the scapula to protract. The chest must be UP at all times and the scapula pinched together.
      • Not using the hips but instead using the lower back.
    Increase Challenge:
    • Increase Weight.
    • RDL - Single Leg
    Decrease Challenge:
    • Decrease weight.
    x
    6
    reps
    Hurdle Drills - Two Footed Jumps and Stick
    Objective: Speed, Conditioning, Agility

    Equipment and Setup: 8-10 hurdles

    Technique/Execution:

    Set up a series of hurdles (8-10) on the training floor. Have the athlete stand facing the hurdles in an athletic stance with feet about shoulders width apart.  With a swing of the arms, the athlete should jump over the first hurdle, stick the landing, and then jump over the second hurdle.  Continue this movement until the end of the hurdles.  Jog back to the beginning of the hurdles and hop again through the hurdles.



    Coaching Cues:
    • Land lightly.
    • Pause before jumping again.
    • Keep your weight evenly distributed on both feet.
    • Utilize the arm to help propel you through the hurdles.
    Assessment:
    • Athlete can execute the exercise with good form.
    Increase Challenge:

    Decrease Challenge:
    • Hurdle Drills - Gallops (lateral)
    x
    3
    reps
    Move the Mountain
    Objective: Conditioning, Agility, Strength

    Equipment and Setup: 2 cones, 3-5 objects (sandbells, medicine balls, sport balls, etc.)

    Technique/Execution:

    To set up Move the Mountain, you need to set up cones across from each other 5-25 yards apart.  At one of the cones, place 3-5 objects (sandbells, medicine balls, dumbbells, etc.).  You can also add a couple of hurdles in between the cones if you want to increase the intensity of the exercise.  The athlete will pick up an object, sprint and jump the hurdles, drop the object, sprint back and jump the hurdles, pick up the next object, sprint, make the exchange, and continue until all the objects are moved to the far cone.  When complete, the athlete will bring all object back in a similar manner.



    Coaching Cues:
    • Run hard throughout the drill.
    • Bring each object all the way to the cone.
    • Vary the hand in which you carry the objects.
    Assessment:
    • Assess athlete's ability to run a 20 meter course and dropping three objects for time.
    Increase Challenge:
    • More objects.
    • Heavier objects.
    • Longer distances.
    • Increase number of times performed.
    • Obstacle course.
    Decrease Challenge:
    • Fewer objects.
    • Lighter objects.
    • Shorter distances.
    • Decrease number of times performed.
    x
    1
    reps
    Fitness 1
    X
    15

    Sprint 25 yards

    Alternate with partner

    Bucket 3
    X
    3

    Move the Mountain at 15 yards 1 way

    dB Chest Press (Incline)
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells and a bench

    Technique/Execution:

    When performing incline chest press place the bench at a 45º angle. Athlete will sit on bench while keeping feet flat on the floor.  Position the dumbbells to the side of your chest.  Press the dumbbells up directly above each shoulder.  Lower the weight back to starting position.  Repeat.

     



    Coaching Cues:
    • Abs tight.
    • Feet flat on the floor.  
    • Control the weight at all times and use full range of motion.
    Assessment:
    • Do 10 repetition maximum ("RM") and record weight.
    Increase Challenge:
    • Add weight.
    • Change tempos.
    Decrease Challenge:
    • Use lighter weights.
    • Change tempos.
    x
    15
    reps
    Airplane Push Ups
    Objective: Upper Body Strength

    Equipment and Setup:

    None



    Technique/Execution:

    Athlete lies prone on floor with hands slightly wider than shoulder width apart. Raise body up off floor by extending arms with body straight.  Keeping the body straight, lower body to floor by bending arms to 90º. Push body up until arms are extended.  At the top of the push up, reach with your right hand to the ceiling by opening up your body. Bring your hand back to the ground and repeat the push up.  At the top of the push up, reach with your left hand to the ceiling by opening up your body.  Bring your hand back to the ground and repeat the push up.  



    Coaching Cues:
    • Keep core tight.
    • Maintain strong position throughout out exercise.
    • Use full range of motion.
    • Hands should be flat and keep shoulders over hands.
    Assessment:
    • Record number of airplane push-ups in a minute with good form - arms to 90º.
    Increase Challenge:
    • Elevate feet.
    • Wear a weight vest.
    • Add weight by placing a dumbbell in each hand.
    Decrease Challenge:
    • Perform push-ups with knees bent.
    • Push up.
    x
    5
    reps
    Waterbuckets
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells, kettle bells, sandbells, or resistance bands.

    Technique/Execution:

    Standing in a split stance with the left leg forward and weights in both hands.  Pull the weight up and back as far up as you can with the right hand while lowering the weight in the left hand.  Now pull with the left hand and lower the weight with the right hand.  Repeat this motion for 1/2 desired number of repetitions.  Switch lead foot and complete the other 1/2 of the repetitions.



    Coaching Cues:
    • Keep your abs tight and your back straight.
    • Lead with the elbow.
    • Keep weight close to body (outside the ribcage).
    Assessment:
    • Can execute exercise with proper form.
    Increase Challenge:
    • Increase weight.
    Decrease Challenge:
    • Use lighter weight.
    x
    5
    reps
    Move the Mountain
    Objective: Conditioning, Agility, Strength

    Equipment and Setup: 2 cones, 3-5 objects (sandbells, medicine balls, sport balls, etc.)

    Technique/Execution:

    To set up Move the Mountain, you need to set up cones across from each other 5-25 yards apart.  At one of the cones, place 3-5 objects (sandbells, medicine balls, dumbbells, etc.).  You can also add a couple of hurdles in between the cones if you want to increase the intensity of the exercise.  The athlete will pick up an object, sprint and jump the hurdles, drop the object, sprint back and jump the hurdles, pick up the next object, sprint, make the exchange, and continue until all the objects are moved to the far cone.  When complete, the athlete will bring all object back in a similar manner.



    Coaching Cues:
    • Run hard throughout the drill.
    • Bring each object all the way to the cone.
    • Vary the hand in which you carry the objects.
    Assessment:
    • Assess athlete's ability to run a 20 meter course and dropping three objects for time.
    Increase Challenge:
    • More objects.
    • Heavier objects.
    • Longer distances.
    • Increase number of times performed.
    • Obstacle course.
    Decrease Challenge:
    • Fewer objects.
    • Lighter objects.
    • Shorter distances.
    • Decrease number of times performed.
    x
    1
    reps
    Fitness 2
    X
    10

    Sprint 50 yards

    Alternate with partner

    Conditioning
    X
    1

    On long run—10-20 Burpees every 5-10 minutes

     

    Run 30 minutes to 3 hours

    Burpees
    Objective: Total Body Strength

    Equipment and Setup: None

    Technique/Execution:

    Start in square stance.  Squat down low and place hands in front of you on floor.  Kick legs back into a hand plank position.  Jump feet back in, coming into low squat again and then jump up as high as possible.  Repeat for designated number of repetitions.



    Coaching Cues:
    • Before attempting a Burpee, athlete should be able to execute a Hand Plank for at least 45 seconds.
    • Keep back straight in hand plank position.
    • Fully extend hips while jumping up.
    Assessment:
    • Athlete can achieve proper hand plank position during Burpee.
    Increase Challenge:
    • Add a Push-up at the Hand Plank position.
    Decrease Challenge:
    • Hand Plank.
    x
    10
    reps
    Home or Travel Workout
    X
    5

    Lateral Broad Jumps are over and back

    Mountain Climbers
    Objective:

    Core and Conditioning



    Equipment and Setup:

    none



    Technique/Execution: Place the hands just outside of the shoulders and lift up onto the toes so that the body is in a straight line from the head to the heels (similar to the push up position).  Lift the right foot off of the ground and bring the knee to the chest.  Place the foot back to the start position and repeat with the left leg.  This movement should be done fast and performed to the desired reps.

     



    Coaching Cues:
    • The core should be what moves the leg.
    • Do not let to foot touch the floor when the knee is to the chest.
    Assessment:
    • Athlete can perform exercise with proper movement.
    Increase Challenge:
    • More repetitions.
    • Slow down the movements.
    • Bring knees across the chest with a twisting motion.
    Decrease Challenge:
    • Fewer repetitions.
    x
    15
    reps
    Sit-ups with Partner
    Objective: Core Strength

    Equipment and Setup: None but you need a partner.

    Technique/Execution:

    Have athletes pair up and sit across from a partner with their feet touching each other’s.  The partners will lie back together and then sit up together.  At the top of the sit-up, the partners should give each other a "high-five". They can start with their right hand, alternate with their left hand, or clap both hands together.  Repeat for desired number of repetitions.



    Coaching Cues:
    • Keep your core tight.
    • Partners need to keep their feet together.
    • Communicate with each other such as "up" and "down".
    Assessment:
    • Athletes are able to perform the partner sit in synch at least 10 times.
    Increase Challenge:
    Decrease Challenge:
    • Individual sit-up.
    x
    30
    reps
    Broad Jump - Lateral (continuous)
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand sideways to the starting line.  Squat down and jump to your right as far as possible using a double arm swing.  Land softly on the balls of your feet.  Knees should not bend beyond 90º.  Upon landing, immediately begin your next jump.  Jump for designated number of repetitions and then repeat jumping to your left (not shown here).



    Coaching Cues:
    • Make sure to use arms when you jump. Throw both arms forward as you jump to the side.
    • Make sure feet are hip width apart.
    • Land on balls of feet, knees do not bend beyond 90º.
    • Jump off 2 feet, land on 2 feet.

    Assessment:
    • Measure best distance of three continuous jumps in three trials.
    • Athlete's arms come forward as they jump to the side.
    • Athlete lands with knees bent 90º.
    Increase Challenge:

    Decrease Challenge:
    • Broad Jump - Lateral and Stick.
    x
    15
    reps
    Push Ups
    Objective: Upper Body Strength

    Equipment and Setup:

    None



    Technique/Execution:

    Athlete lies prone on floor with hands slightly wider than shoulder width apart. Raise body up off floor by extending arms with body straight.

    Keeping the body straight, lower body to floor by bending arms to 90º. Push body up until arms are extended. Repeat.



    Coaching Cues:
    • Keep core tight.
    • Maintain strong position throughout out exercise.
    • Use full range of motion.
    • Hands should be flat and keep shoulders over hands.
    Assessment:
    • Record number of push-ups in a minute with good form - arms to 90º.
    Increase Challenge:
    • Elevate feet.
    • Wear a weight vest.
    • Perform them with a single leg.
    Decrease Challenge:
    • Perform push-ups with knees bent.
    • Hand Plank - High Hold.
    • Perform push-ups with hands on a bench or a wall. 
    x
    15
    reps
    Jump Rope - 2-Footed
    Objective: Agility

    Equipment and Setup: Jump Rope

    Technique/Execution: Jump 1 to 2 inches off floor giving rope just enough space to slip under feet.  Only the balls of feet should touch the floor.  Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.  Jump up with two feet and land with two feet.  

    Coaching Cues:
    • Stay light on your feet.
    • Land and jump off the balls of your feet.
    • Keep your hands loose and fluid.
    Assessment:
    • Athlete can jump consistently and perform the required number of jumps.
    Increase Challenge:
    • Jump Rope - 1-Footed
    Decrease Challenge:
    • Jump without the rope and mimic the movements.  Work up to using the rope full time.
    x
    100
    reps
    Cool Down
    X
    1
    The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.
    Flexibility - Retro Lunge
    Objective: Warm Up, Mobility and Flexibility

    Equipment and Setup: None

    Technique/Execution: Take a small step backwards with the left foot and straighten the right leg while pointing the right toes up.  Reach down with both hands and touch the right toes.  Hold this position for 2 seconds and then stand up and take a small step backwards with the right leg.  Reach down to the left toes which should be pointed up.  Repeat.

    Coaching Cues:
    • Hold the reach for 2 seconds.
    • Make sure to keep the forward leg straight and the back knee slightly bent.
    • You can reach outside the foot to get a deeper stretch.
    Assessment:

    • Athlete can touch their toes with both hands.
    Increase Challenge:
    Decrease Challenge:
    • Athlete reaches as low as comfortable.
    x
    6
    reps
    Flexibility - Quad Stretch
    Objective: Warm Up, Mobility and Flexibility

    Equipment and Setup: None

    Technique/Execution: Athlete will take a step forward with the left foot and raise their heel of their right foot towards their butt.  Grab the right foot with the right hand at the top of the laces.  Athlete will then bend forward and pull the foot towards the butt while reaching straight out with the left hand.  Hold for 2 seconds, release foot, and step forward onto that foot.  Repeat with the left foot being grabbed.  Continue for the designated length or number of reps.

    Coaching Cues:
    • Make sure athlete is balanced throughout the stretch.
    • Pause for 2 seconds to get the proper stretch.
    Assessment:

    • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
    Increase Challenge:
    Decrease Challenge:
    x
    6
    reps
    Flexibility - Knee Hugs
    Objective: Warm Up, Mobility and Flexibility

    Equipment and Setup: None

    Technique/Execution: Athlete will raise one knee to waist height and grab the area just below the knee with both hands.  Pull the knee up and in towards your chest while rising onto the toe of the foot still on the ground.  Hold for 2 seconds and then release knee and step forward onto that foot.  Bring the other knee up to waist height, grab that knee with both hands, and pull that knee up and in towards your chest.  Hold for 2 seconds.  Continue repeating the process for the designated length or number of reps.

    Coaching Cues:
    • Grab leg just below the knee.
    • Rise onto the toe of the foot still on the ground.
    • Pause for 2 seconds to get the proper stretch.
    Assessment:

    • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
    Increase Challenge:
    Decrease Challenge:
    x
    6
    reps
    Knee Machine (Hula)
    Objective: Lower Body Strength and Mobility

    Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

    Technique/Execution: Standing in a squared stance, shift weight to the right side as if to sit down on a chair directly to your right.  Simultaneously turn shoulders and trunk to the left rotating to the opposite direction of the wt. shift keeping the left knee straight and the left foot flat on the ground.  Finish by reaching to a spot waist high directly to your left.  Come back to the start position and repeat to the opposite side.

    Coaching Cues:
    • Chest and head up.
    • Sit from your hips.
    • Toes down.
    Assessment:

    • Athlete can execute with proper form.
    Increase Challenge:
    • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
    Decrease Challenge:
    • Use body weight only.
    x
    6
    reps
    Shoulder Punches - Square Stance (loaded)
    Objective: Upper Body Strength and Mobility

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution:

    Athlete will start by standing in a squared stance with both elbows flexed and situated to the side.  Punch to the right side with your left arm (turn right as you punch) and at the same time shift your weight to the right side.  Reach out to the side as far as you can.  Repeat with right arm.



    Coaching Cues:
    • Allow the lower body to react to the punches.
    • Always return to the start position.
    Assessment:

    • Athlete can execute using proper form.
    Increase Challenge:
    • Perform while moving laterally.
    Decrease Challenge:
    •  Body weight only.
    x
    6
    reps
    Flexibility - Arm Swings
    Objective:

    Mobility



    Equipment and Setup:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

    Stand in a square stance. Swing your arms across your body in multiple ways (see video).



    Coaching Cues:
    • Rotate your trunk.
    • Reach high with the lead arm.
    Assessment:

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps