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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
4
Traveling movements at 15 yards down and back
Sumo Tricep/Sumo Press
Objective:

Upper Body Strength and Full Body



Equipment and Setup: Sandbell, medicine ball, or dumbbells

Technique/Execution: Sumo walk is described as a quarter squat or lower holding the position and traveling sideways. Athlete will reach out as far as he/she can with the left leg, shift the weight to the left, then bring the right leg next to the left and repeat.  The athlete performs tricep extension or chest presses with sand bell, medicine ball or dumbbell as they are sumo walking.

Coaching Cues:
  • Abs tight.
  • Maintain strong athletic position throughout out exercise and use full range of motion.
  • Do not cross feet in front of each other.
  • Do not rush the movement.
Assessment:
  • Athlete can perform the upper body exercise coordinated with each lateral step.
Increase Challenge:
  • Place a leg band around ankles.
  • Sit much lower into the sumo squat.
  • Perform the exercise for a longer distance.
Decrease Challenge:
  • Use lighter resistance item or no weight.
x
1
reps
Duck Walk with Overhead Stick
Objective: Upper Body Strength and Lower Body Mobility

Equipment and Setup: Stick, Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Start in a squared stance with a stick overhead.  Keeping the stick in the same position relative to the head, squat as low as you can.  Hold the position and start walking like a duck for the distance required.  You can perform the exercise both forward and backward.



Coaching Cues:
  • Trunk Should be vertical.
  • Engage your abdominals.
  • Lean slightly forward to help maintain balance.
Assessment:
  • Coming out of the squat position.
  • Not keeping weight balanced between their heels and forefoot.
  • Leaning too far forward.
Increase Challenge:
  • Utilize a resistance band around the ankles right from the start of the exercise.
Decrease Challenge:
  • Perform without stick, just clasp hand is front of you.
  • Limit the depth in which you squat down.
x
1
reps
Tuck Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand with feet shoulder width apart. Descend into a half squat position.  Powerfully explode straight up bringing your knees toward your chest while in midair. Land softly and repeat jump.



Coaching Cues:
  • Keep eyes up.
  • Land softly.
  • Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.
Assessment:
  • Count number of Tuck Jumps performed with good form in 10 seconds.
Increase Challenge:
  • Wear a weight vest (increase weight by increments of one pound at a time).

Decrease Challenge:
  • Vertical Jump Continuous.
x
12
reps
Push Ups - Using Object Alternating
Objective: Upper Body Strength

Equipment and Setup:

Medicine Ball or Sandbell



Technique/Execution:

Get in a push up position with one hand on the floor and the other hand on an object such as a medicine ball or a sandbell. Perform a push up.  Move the object to the other hand and perform a push up again.  Repeat.



Coaching Cues:

  • Abs tight.
  • Maintain strong position throughout the exercise.
  • Use full range of motion.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Perform the exercise on your knees.
  • Push up.

x
6
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
12
reps
Fitness
X
1
Endurance Shuttle Run at 25, 50, 75, 100, 125, 150 yards
Bucket 2
X
4
Broad Jump at 25 yards down and back
Medicine Ball - Chest Pass
Objective:

Upper Body Strength



Equipment and Setup:

Medicine ball and a partner or wall.



Technique/Execution: Begin facing your partner while holding the medicine ball at your chest with both hands.  Toss the ball to your partner by pushing the ball straight out from your chest.  Your partner will receive the medicine ball with both hands at chest height and toss it back using the same motion.  If you do not have a partner, you can toss the ball against a wall and catch it.



Coaching Cues:
  • Stay in athletic position with the knees slightly bent and hips back.
  • Perform this exercise with power and speed.
Assessment:
Increase Challenge:
  • Heavier ball.
  • Split stance.
  • Single leg.
  • Step and Chest Pass.
  • Broad Jump and Chest Pass.

Decrease Challenge:
  • Use a lighter ball.
x
20
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
Broad Jump - Continuous
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand behind starting line.  Squat down and jump forward as far as possible using a double arm swing.  Land softly on your heels rolling to your toes.  Knees should not bend beyond 90º.  Upon landing, immediately repeat for next jump.



Coaching Cues:
  • Make sure to use arms when you jump. Throw both arms forward as you jump forward.
  • Make sure feet are hip width apart.
  • Land on your heels rolling to your toes.
  • Knees do not bend beyond 90º.
Assessment:
  • Measure distance covered for three continuous jumps.
  • Athlete's arms come forward as they jump forward.
  • Athlete lands with knees bent 90º.
Increase Challenge:
  • Reverse Broad Jump and Stick.
Decrease Challenge:
  • Broad Jump and Stick.
  • Vertical Jump - continuous.
x
1
reps
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
20
reps
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
20
reps
TRX - Pistol Squat
Objective:

Lower Body Strength



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

Technique/Execution:

        Facing the anchor point, grab handles and raise right leg out in front of you off the ground.  Stand so the knee is not going past the toe on the left leg.  Begin exercise by squatting down on left leg while keeping right leg off ground. Squat down to about 90º at the knee.  Drive through the ground with heel and return back to the starting position.  This completes one rep.  Repeat his same process for the opposite leg



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Do not pull up with your arms...let your legs do the work.
Assessment:
Increase Challenge:
  • Pistol Squat and Hop
  • Piston Squat and Row
  • Add Weight Vest or Change Tempo
Decrease Challenge:
  • Two Legged Squat
  • Single Leg Squat w/o the TRX
x
10
reps
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
Fitness 2
X
1
Endurance Shuttle Run at 25, 50, 75, 100, 125, 150 yards
Conditioning
X
2

Endurance Shuttle Run at 25, 50, 75, 100, 125, 150 yards

Rest 2 minutes

Perform exercises x 3 rounds

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
Broad Jump - Continuous
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand behind starting line.  Squat down and jump forward as far as possible using a double arm swing.  Land softly on your heels rolling to your toes.  Knees should not bend beyond 90º.  Upon landing, immediately repeat for next jump.



Coaching Cues:
  • Make sure to use arms when you jump. Throw both arms forward as you jump forward.
  • Make sure feet are hip width apart.
  • Land on your heels rolling to your toes.
  • Knees do not bend beyond 90º.
Assessment:
  • Measure distance covered for three continuous jumps.
  • Athlete's arms come forward as they jump forward.
  • Athlete lands with knees bent 90º.
Increase Challenge:
  • Reverse Broad Jump and Stick.
Decrease Challenge:
  • Broad Jump and Stick.
  • Vertical Jump - continuous.
x
20
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
30
reps
Home or Travel Workout
X
5

Perform each exercise for time

Rest 15 seconds between exercises

Rest 1 minute between rounds

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
30
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
30
sec
Tuck Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand with feet shoulder width apart. Descend into a half squat position.  Powerfully explode straight up bringing your knees toward your chest while in midair. Land softly and repeat jump.



Coaching Cues:
  • Keep eyes up.
  • Land softly.
  • Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.
Assessment:
  • Count number of Tuck Jumps performed with good form in 10 seconds.
Increase Challenge:
  • Wear a weight vest (increase weight by increments of one pound at a time).

Decrease Challenge:
  • Vertical Jump Continuous.
x
30
sec
Butt Burner
Objective: Lower Body Strength, Mobility

Equipment and Setup:

None.



Technique/Execution:

Stand on left leg.  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 hands and repeat exercise.



Coaching Cues:
  • Focus on sitting your hips back.
  • Athlete does not bend at waist.
  • Keeping your chest up.
  • 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:
  • Reach to floor.
  • Butt Burner - 4-way.
  • Butt Burner (loaded)
Decrease Challenge:
















x
30
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
30
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