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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 20 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 - Skips
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern with an opposite arm and leg action.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Opposite arm and leg action.
Assessment:
  • Athlete capable of executing the step hop pattern with the correct opposite arm and leg action.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
Decrease Challenge:
  • Forward gallop.
x
1
reps
Warm Up - Twister Skips
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern with an opposite arm and leg action.  Athlete rotates upper body towards the elevated leg with each step.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Opposite arm and leg action.
  • Rotate upper body towards elevated leg.
Assessment:
  • Athlete capable of executing the step hop pattern with the correct opposite arm and leg action.
  • Athlete able to rotate the upper body towards the correct leg.
Increase Challenge:
  •  Skip for height.
  • Skip for distance
  • Skip with arm swings.
Decrease Challenge:
  • Forward gallop.
  • Skip.
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 - Backward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 45º opposite to the direction of movement and perform two backward shuffles in a gallop pattern leading with the front foot. Turn 90º and perform two more backward 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:
  • Drop lower in stance.
Decrease Challenge:
  • Backwards gallop.
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.



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
Get Off Of Me's
Objective:

Full Body Strength, Upper Body Strength



Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Athlete will start in a squared stance with knees slightly flexed and both arms dropped down to the side.  Perform an upright row with one arm, pulling elbow up and out of the way.  Add a trunk rotation and the elbow is rotated to the back as if elbowing somebody behind you.  As weight is being lowered perform upright row on other arm.  The exercise is performed with some speed and alternating arm action.  It can be done with alternating arms or with both arms moving together.



Coaching Cues:
  • Always keep the elbows higher than the wrists.
  • Activate core muscles to keep spine neutral during movement.
  • Bend knees slightly to reduce force absorption by the lumbar spine.
Assessment:
  • Not controlling the weight.
  • Rounded shoulders.
  • Not performing the exercise through full range of motion.
Increase Challenge:
  • Increase the weight.
  • Perform in a split stance
  • Perform the exercise on single leg
  • Perform with both arms simultaneously
Decrease Challenge:
  • Perform the exercise using a lighter weight.
  • Use less range of motion depending on ability
x
10
reps
Alternating Shoulder Press - Split Stance
Objective: Upper Body Strength

Equipment and Setup: Sandbell, Medicine ball, or Dumbbell

Technique/Execution:

Standing in a split stance with both hands holding a weight and arms flexed over each shoulder, dip hips down, further bending both knees and press the weight up (right side).  Immediately pull the weight back down and repeat with the opposite side.  The exercise is performed in moderate speed and keeping the back as straight as you can.  The upward movement is explosive, generating the initial force from the lower extremity.



Coaching Cues:
  • Abs tight
  • Athletic stance (knees slightly bent)
  • Control the weight at all times.
  • Use full range of motion.
  • Use a weight that is comfortable for the athlete.
  • Slow the movement down when using heavier weights.
Assessment:
  • Poor body position or posture.
  • Poor range of motion.
  • Using too heavy a weight.     
Increase Challenge:
  • Increase weight
  • Add rotational movements.
Decrease Challenge:
  • Use lighter weights.
x
10
reps
Shoulder Swings (loaded)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells, Sandbells or Kettle Bell

Technique/Execution:

Athlete will start by standing in a squared stance.  Squat down and reach back with both arms. Explode up with the legs and let momentum flex both shoulders up.  Decelerate and repeat.



Coaching Cues:
  • Butt back and bending your knees slightly as you swing the dumbbells.
  • Use your hips and legs to swing the dumbbells up and over your shoulders if you can.
  • Keep a strong back and look forward the whole time.
Assessment:
  • Execute the exercise with proper form.
Increase Challenge:
  • Progress to using a heavier weight.
Decrease Challenge:
  • Perform the exercise with a lighter weight.
x
10
reps
Scissor Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  Repeat.



Coaching Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Split Squats (no jumps/switches).
x
10
reps
Fitness 1
X
8

Partner Sprints: 50 yards

Bucket 1
X
3
dB Push Press
Objective:

Upper Body Strength and Lower Body Power



Equipment and Setup:

Sandbells or Dumbbells



Technique/Execution:

Stand in a square stance with a dumbbell in each hand at shoulder height. Slightly bend knees and hips and quickly straighten them (dip and drive). Press dumbbell directly over shoulders until arms are extended. Bring weights back to shoulder height. Repeat. The upward movement is explosive, generating the initial force from the lower body.



Coaching Cues:
  • Abs tight.
  • Athletic stance (knees slightly bent).
  • Control the weight at all times.
  • Use full range of motion.
  • Use a weight that is comfortable for the athlete.
Assessment:
  • Athlete can execute the exercise with good form.   
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
10
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
10
reps
RDL – Single Leg
Objective: Lower Body Strength.  Flexibility.

Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

Technique/Execution:

Athlete will hold 2 dumbbells (can be done with body weight). Athlete stands on one leg. With a slight bend in the knee, athlete leans forward at the waist. As soon as athlete feels a stretch in their hamstring, they will come back up. Repeat on same leg for designated number of repetitions and then switch legs.



Coaching Cues:
  • Keep back straight throughout movement.
  • Keep a slight bend in your knee.
  • 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.
Decrease Challenge:
  • Use only body weight.
  • RDL (on both legs).
x
10
reps
Skater Hops
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Standing on your left leg, leap laterally to your right leg and then leap back to the left. Swing arms across body with each leap.  Keep your body low to the ground with your knees bent.  This should be done continuously for designated number of repetitions or time.



Coaching Cues:
  • Land softly.
  • Stay low to the ground.
  • Swing both arms to the direction you are leaping.
Assessment:
  • Athlete can execute the leap with good form flexing the ankle, knee, and hip.
Increase Challenge:
  • Traveling Skater Hops.
Decrease Challenge:
  • Lateral Broad Jump.
  • Single Leg Hop in place.
x
10
reps
Bucket 2
X
3
Shuffle Shuffle Sprint
Objective: Conditioning, Agility, Quickness

Equipment and Setup: 4 cones

Technique/Execution:

Shuffle Shuffle Sprint works on conditioning, lateral movement and quickness.  To set up the exercise you need 4 cones set up in pairs 25 yards apart.  The cones in each pair should be 5 yards apart.  Athlete will shuffle forward and back in the first pair of cones and then sprint to the far end of the next set of cones.  There they will repeat the shuffle forward and back before sprinting back to the first set of cones.  Repeat for designated number of sets.



Coaching Cues:
  • Lower hips for the shuffle.
  • Accelerate quickly out of the shuffle into the sprint. 
  • Do not cross feet or click feet together during shuffles.
Assessment:
  • Complete Shuffle, Shuffle, Sprint twice for time.
Increase Challenge:
  • Carioca instead of Shuffles.
  • Increase number of times through.
Decrease Challenge:
  • Decrease number of times through.
  • Decrease distance between cones.
x
2
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
20
reps
TRX - Hip Lifts
Objective:

Core Strength, Lower Body Strength



Equipment and Setup: TRX hanging from rack 7-9 ft tall or suspended from wall or door.

Technique/Execution:

·       Lay down on your back and place your heels in foot cradle.  Bend knees and lift hips straight up in the air.  From knees to shoulders, body should be in a straight line.  Hold for a second and then lower hips back down.  This completes one repetition.



Coaching Cues:
  • Keep glutes and abs tight during the lift.
  • Use arms to help brace your body.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • Move further from the anchor point
  • TRX Leg Curl
  • Add weight vest or change tempo
Decrease Challenge:
  • Move closer to the anchor point
  • Regular hip lift on the floor or a ball
x
20
reps
TRX - Leg Curls
Objective:

Core Strength, Lower Body Strength



Equipment and Setup: TRX hanging from rack 7-9 ft tall or suspended from wall or door.

Technique/Execution:

·       Lay down on your back and place your heels in foot cradle.  With legs straight, lift hips off the floor.  To begin exercise, bend knees to bring heels to glutes.  Straighten legs back to start position.  This completes one repetition.



Coaching Cues:
  • Keep glutes and abs tight during the lift.
  • Use arms to help brace your body.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • Move further from the anchor point
  • Alternating legs
  • Add weight vest or change tempo
Decrease Challenge:
  • Move closer to the anchor point
  • TRX Hip Lifts
x
20
reps
Vertical Jump - Continuous
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand with your feet directly under your hips.  Drop into a squatting position as your hands reach behind your back. Jump as high as you can while bringing your hands above your head.  Land softly and immediately repeat the jump.



Coaching Cues:
  • Make sure to use arms when you jump, throw both arms forward and up for upward momentum.
  • Make sure feet are hip width apart.
  • Land on balls of feet, knees do not bend beyond 90º.
Assessment:
  • Jump for height using the Just Jump or Vertec and record the best jump of five trials.
  • Arms travel behind hips as athlete lowers body.
  • Arms rise above head as they jump in the air.
Increase Challenge:
  • Broad Jump and Stick
Decrease Challenge:
  • Vertical Jump and Stick
x
20
reps
Bucket 3
X
4
Chin ups
Objective: Upper Body Strength

Equipment and Setup: Pull up bar

Technique/Execution:

Athlete stands on bench or box and grips bar with palms facing in and hands shoulder width apart.  Lower yourself slowly until arms are fully extended.  Pull yourself up until you chin rises above the bar.  Repeat.



Coaching Cues:
  • Move under control.
  • Do not swing your hips.
  • Fully extend your arms with each repetition.
Assessment:
  • Record maximum number of repetitions athlete can perform.
Increase Challenge:
  • Pull Ups.
Decrease Challenge:
  • Athlete can use a band or a spotter to assist.
x
6
reps
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
6
reps
Step Ups (on Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench.  Dumbbell, Sandbell, Medicine Ball, or Core Ball.

Technique/Execution:

Stand in front of box or a stool.  Step up onto the top of the platform with your right foot followed by your left foot. Now step back down leading with your right foot and follow with your left foot.  Execute the designated number of step ups with the right foot and then repeat leading with the left foot.



Coaching Cues:
  • Keep chest and head up.
  • Lead knee should point same direction as foot throughout movement.
Assessment:
  • The number of steps that can be completed in one minute.
Increase Challenge:
  • Increase the height of the step.
Decrease Challenge:
  • Lower height of step.
  • Body weight only.
x
6
reps
Fitness 1
X
4

Partner Sprints: 150 yards

Conditioning
X
1

5k Time Trial

Home or Travel Workout
X
5
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
5
reps
Scissor Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  Repeat.



Coaching Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Split Squats (no jumps/switches).
x
10
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
Tricep Extension on Bench
Objective: Upper Body Strength

Equipment and Setup:

Dumbbells, Sandbells, and a Bench.



Technique/Execution:

Lie on bench and position dumbbells overhead with arms straight. Lower dumbbells by bending elbow until they are next to your ears. Extend arms. Repeat.



Coaching Cues:
  • Feet flat on the floor
  • Don't bounce at bottom of movement.
  • Elbows stay directly above shoulders.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Use an EZ Curlbar.
Decrease Challenge:
  • Decrease weight.
x
20
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
30
reps
Plank (4 point)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Get in the top of a push-up position and lower your upper body onto your forearms rather than your hands.  Elbows should be directly under your shoulders and your arms at a 90º angle.  Keep your feet together and your back and legs straight.  Keep your head in a neutral position and look straight down.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Do not let your hips sag.
  • Do not raise your hips.
Assessment:
       
  • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
Increase Challenge:
  • Add a weight vest.
  • Move to High Front Bridge.
  • Change to 3-Point Bridge.
Decrease Challenge:
  • Raise your hips if you get tired.
  • Drop to your knees.
x
60
sec
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.



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