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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
Execute each exercise for 20 yards and then jog back to start.  Repeat any lateral movements (ie; side shuffles, carioca, etc.) and face opposite direction.  Begin every warm-up with an easy jog down and back
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 - 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
2
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
2
reps
Warm Up - Side Hops (Puddle Jumpers)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 90º to the direction of movement with feet together. Imagine a puddle in front of the lead foot.  Drive off the back foot, jumping as far as possible, and landing softly on the front foot on the other side of the “puddle”.  Continue this jumping motion continuously.



Coaching Cues:
  • Hips and shoulders should be squared, and remain so, throughout the exercise.
  • The power should be the drive off the back foot.
  • Land softly on the front foot.
Assessment:
  • Balance and load back leg (bend ankle, knee, and hip).
  • Athlete demonstrates an ability to land softly.
Increase Challenge:
  • Leap farther and higher.
Decrease Challenge:
  • Side Shuffles.
x
2
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:
  • Forward Shuffles.
x
1
reps
Warm Up - Forward Crossover Run (Crazy Legs)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Use forward running form.  With each step, cross your leg over an imaginary line landing your foot in front of the opposite hip.  Repeat with each step.



Coaching Cues:
  • Elbows at right angles (L).
  • Stand tall.  Try to keep shoulders square.
Assessment:
  • Athlete can land foot in front of opposite hip for ten consecutive strides.
Increase Challenge:
  • Backward Crossover Run.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Warm Up - Acceleration Runs
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Start with a slow forward run and pick up speed during the run until you are running about 80% of your top speed.  Do a jog return between each.



Coaching Cues:
  •  Remember this is a warm-up so build up to 80% of your top speed.
Assessment:
  • Athlete demonstrates ability to steadily increase speed.
Increase Challenge:
Decrease Challenge:
x
3
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

Various Hurdle Drills

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
12
reps
Pick up and Press (2-way)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: 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.  Shift weight to right leg and press both dumbbells overhead.

Coaching Cues:
  • Shift weight from front to back.
  • Extend arms overhead.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add weight.
Decrease Challenge:
  • Decrease weight.
x
12
reps
Hurdle Drills - Backward Shuffles
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 athlete face away from the hurdles starting on the left side. The athlete will then backward shuffle through the hurdles to the right and then the left and back through the right. Continue this movement until the end of the hurdles.  Jog back to the beginning of the hurdles and repeat.



Coaching Cues:
  • Drop the hips and shuffle from a low position.
  • Be deliberate as you move through the hurdles.
  • Keep your weight evenly distributed on both feet.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction while avoiding the hurdles.
Increase Challenge:
  • Hurdle Drills - Gallops

Decrease Challenge:
  • Hurdle Drills - Forward Shuffles.
x
6
reps
Strength
X
4
Pile Driver
Objective: Lower Body Strength and Power

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 straight up and forward in front of your head.  Bring weight back down between knees and repeat 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.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
12
reps
Load and Explode - Square Stance
Objective:

Power - Full Body



Equipment and Setup:

Dumbbell or Sandbell



Technique/Execution: Start in a squared stance, with knees slightly flexed and both hands holding a dumbbell or sandbell over the right shoulder. Dip and drive the weight up and over to left shoulder.   Repeat the load but this time on the left side pressing the weight up and then pulling it back down to the right.  The upward movement is explosive, generating the initial force from the lower extremity.

Coaching Cues:
  • Stay in an athletic stance and keep your back straight.
  • Weight should come directly over your head and shift to the other side.
  • Control the weight both up and down.
Assessment:
  • Athlete can perform the exercise with the correct form.
Increase Challenge:
  • Use a heavier weight.
  • Perform in a Split Stance.
  • Perform on a Single Leg.
  • Perform a Load and Explode with a Scissors Jump.
Decrease Challenge:
  • Use a lighter weight.
  • Squats.
  • Squat and Press.
  • Pile Driver.
x
6
reps
Reverse Lunge
Objective: Lower Body Strength

Equipment and Setup:

Body Weight, Dumbbell, or Sandbell



Technique/Execution:

Standing in a square stance with feet directly under hips.  Take a step backward with the right foot and lower your hips so that the left knee bends as low as you can control (up to 90º).  Stand up.  Step backward with the left foot. Hold a sandbell or a dumbbell to increase challenge.



Coaching Cues:
  • Chest and head up.
  • Lunge as far as you can comfortably with your back knee never touching the ground.
  • Knees should travel over toes.
  • Assessment:
    • Athlete executes the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Reverse Lunge with Overhead Stick.
    Decrease Challenge:

    x
    12
    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
    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
    12
    reps
    Box Jumps
    Objective: Lower Body Power

    Equipment and Setup: Box (12" to 36") or other object to jump onto.

    Technique/Execution: Stand in front of box or a stool.  Set feet shoulder width apart and about 2 feet away from box.  Jump straight up and land on box softly.  Step down to ground/lower box to get back into starting position.  Repeat.

     



    Coaching Cues:
    • Keep chest and head up.
    • Swing your arms from back to forward to assist in the jump.
    • Land as softly as possible.
    • Start with smallest box and move up to higher box when comfortable.
    Assessment:
    • Athlete can execute exercise with good form.
    Increase Challenge:
    • Use a higher box.
    • Jump off box with two feet and land softly.
    Decrease Challenge:
    • Use a lower box.
    • Step Ups on Box
    x
    6
    reps
    Fitness
    X
    3
    Bear Crawl
    Objective: Core Strength and Full Body

    Equipment and Setup: None

    Technique/Execution:

    Get down on your hands and knees.  Lift your knees off the ground so that you are supported by your hands and feet in a crawling position.  Move forward by alternating your hands and your legs.  As you crawl forward, keep both your knees inside your elbows to prevent your hips from swaying side to side.



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Keep your butt low.
    Assessment:
         
    • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
    Increase Challenge:
    • Backwards Bear Crawl.
    Decrease Challenge:
    • Push Up.
    x
    30
    sec
    3-Way Stop and Go
    Objective: Speed, Agility, and Quickness

    Equipment and Setup:

    Set up 2 cones 5-10 yards apart or 3 cones equally spaced per diagram below:

     



    Technique/Execution:

    The 3-Way Stop and Go is a series of precise runs that focus on exact footwork, change of direction, loading and unloading.

    • Sprint stop right, backpedal stop right.
    • Sprint stop left, backpedal stop left.
    • Shuffle in both directions.
    • Sprint, closed pivot right foot forward, backpedal, open pivot right foot back.
    • Sprint, closed pivot left foot forward backpedal, open pivot left foot back.


    Coaching Cues:
    • In the beginning, pause at the top and the bottom of each run.
    • As you get stronger, increase speed.
    • Focus on change of direction.
    Assessment:
    • Is athlete able to execute the exercise under control and with the proper foot pattern?
    Increase Challenge:
    • Increase speed of drill.
    • Increase depth of deceleration.
    • Magic Cone.
    Decrease Challenge:
    • Slow down the speed of the runs.
    x
    30
    sec
    Airdyne Bike Sprint
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:
    Increase Challenge:
    Decrease Challenge:
    x
    30
    sec
    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
    sec
    Conditioning
    X
    1

    1-6 15 second uphill interval on 30-60 second recovery

    Recover 2-4 minutes

    1-6 30 second uphill intervals on 1-2 min recovery

    Recover 2-4 minutes

     

    *repeat optional

    Home or Travel Workout
    X
    5
    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
    60
    sec
    Squats
    Objective: Lower body strength

    Equipment and Setup:

    none



    Technique/Execution: Athlete stands with feet shoulder width apart. Keeping the upper body tall and chin lifted draw the butt back and down with maintaining a strong core and weight in the heels of the foot.

    Coaching Cues:
    Chest tall, hips back, wait back, rigid core, flat back Assessment:
    • Athlete can perform exercise with proper form.
    Increase Challenge:
    • Squats with Dumbbells (pictured)
    • Squat and Reach
    • Overhead Stick Squat
    Decrease Challenge:
    • Forward Lunge
    x
    60
    sec
    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
    60
    sec
    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
    60
    sec
    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
    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 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