A smarter way to train.

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

Join the movement of passionate coaches who want to integrate speed, conditioning, agility, mobility, and power into their practice plans to enhance athleticism and keep their athletes on the field.
CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
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 with continual movement.  Hold each movement until you feel the stretch.
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
1
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
1
reps
Flexibility - Figure 4's
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 in front of their left thigh.  Grab the right foot with the left hand and cradle the right knee with the right forearm.  Once in that figure 4 position, pull the right leg up and hold for 2 seconds.  Release the leg 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
1
reps
Flexibility - Lateral Lunge with Weight Shift
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution: Athlete will face 90º towards the direction of movement.  Lunge to the right landing on heel then forefoot. Lower body by flexing knee and hip of right leg, keeping knee pointed same direction of foot. Reach forward with left hand to right foot and then backward with the right hand to the left foot.  Come up to neutral position and then make a 180º turn and lunge to the left with the left foot.  Reach forward with the right hand to the left foot and than backward with the left hand to the right foot.  Come up to neutral position, turn, and repeat.  Feet stay flat on ground throughout exercise.

Coaching Cues:
  • Keep back straight and head up during stretch.
  • Pause for 1 second with each reach to get the proper stretch.
Assessment:
  • Athlete can execute stretch with proper form.
Increase Challenge:
  • Flexibility - Lateral Lunge with Toe Up.
Decrease Challenge:
x
1
reps
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
1
reps
Flexibility - Lunge and Inside Touch
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution: Athlete will lunge forward with the left foot.  Reach towards the inside of the left foot with both hands and touch the ground.  Come up to neutral position and lunge forward with the right foot.  Reach inside the right foot and try touch the ground with both hands.  Repeat.

Coaching Cues:
  • Hold the reach for 2 seconds.
  • The lunge should be a good and deep lunge.
Assessment:
  • Athlete can execute stretch with proper form.
Increase Challenge:
Decrease Challenge:
  • Reach as low as comfortable without touching the ground.
x
1
reps
Flexibility - Inchworm with Cobra
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution:

Athlete will get in a hand plank (high pushup) position. Walk your feet up to your hands as your butt rises in the air - you are in a pike position. When the feet are as close to the hands as possible, walk your hands forward until you are back in a hand plank position.  Drop your hips, arch your back, and lift your head. Repeat.



Coaching Cues:
  • Move slowly through this stretch.
  • Try to keep hands and feet flat on the ground.
Assessment:
  • Athlete can execute stretch with proper form.
Increase Challenge:
Decrease Challenge:
x
1
reps
Prep
X
3
TRX - Alligators
Objective:

Upper Body Strength, Core Strength



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

Technique/Execution:

·       Stand facing the anchor point with feet shoulder width apart and arms extended straight out in front of body.  Body should be about 45º angle.  Raise one arm over head while the other arm pulls down toward your hips.  Drop back to start position and repeat, switching the arm that goes overhead/down to hip.



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Keep arms straight throughout the exercise.
Assessment:
Increase Challenge:
  • Walk feet closer to anchor point.
  • Add a weight vest or change tempo.
Decrease Challenge:
  • Walk feet further away from anchor point.
x
10
reps
TRX - Push Up
Objective:

Upper Body Strength



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

Technique/Execution:

        Stand with feet shoulder width apart, facing away from the anchor point with your hands holding the handles. Keep body in a straight line, arms straight, walk feet toward anchor point (about 45º angle). Bend at the elbows while keeping the rest of body in straight line and lower your body down until your chest reaches the handles. Push body back up. This completes one repetition.



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Straps should not touch any part on the body other than hands.
Assessment:
Increase Challenge:
  • Move feet closer to anchor point.
  • Narrow (feet together) stance.
  • Single leg/arm
  • Feet in handles, hands on ground
Decrease Challenge:
  • Move feet further away from anchor point
  • Stagger stance
x
10
reps
TRX - Tucks
Objective:

Core Strength, Upper Body Strength



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

Technique/Execution:

·       Place feet in the stirrups so that the tops of your feet are facing towards the ground. Place hands on the ground and get into push-up position.  Pull your knees into your chest and then straighten back out.  This completes one repetition.



Coaching Cues:
  • Keep core tight - movement should be from the core, not legs.
  • Keep the body flat - do not let the hips rise into the air.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • TRX 2-way Tuck (shoulder to shoulder)
  • TRX Pike
  • Add weight vest or change tempo
Decrease Challenge:
  • Perform movement on your forearms
  • Ab Dolly Tucks
x
10
reps
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
4
reps
Strength
X
4
Golf Squat
Objective: Lower Body Strength

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball 

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

Coaching Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
  • Rotate through the hips.
  • Knees should point same direction as feet throughout movement.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
10
reps
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
dB Chest Press (Flat)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells and a bench

Technique/Execution: Athlete will lie 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 tempo.
Decrease Challenge:
  • Use lighter weight.
  • Change tempo.

x
10
reps
dB Push up w/Prone row
Objective: Upper Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: Athlete will begin with feet no wider than hip width apart at the top of a push up position with hands on dumbbells. In a controlled manner perform a push up with your chest clearing the top of the dumbbells at the bottom. At the top of the push up position raise one dumbbell in a rowing motion with dumbbell to side of chest while you stabilize your body with the other arm. Pause at the top and lower the dumbbell slowly back down to the starting position. Repeat with the other arm.

Coaching Cues:
  • Keep you hands directly beneath your shoulders.
  • Balance on your hands and toes with your feet spread wide for stability.
  • Keep your body in a straight line from head to toe without sagging in the middle.
  • Contract your abs and tighten your core by pulling your belly button toward your spine.
Assessment:
  • Poor form by letting your hips drop.
  • Not performing a full push up.
Increase Challenge:
  • Increase weight or resistance.
Decrease Challenge:
  • Lower weight.
  • Work on form.
  • Do the push ups and rows on your knees.
x
10
reps
Fitness
X
3
Shuttle Runs - Sprints
Objective:

Speed and Conditioning



Equipment and Setup: 4 cones

Technique/Execution:

Shuttle Runs are a great way to work on speed and conditioning.  To set up the exercise you need four cones in the following order: 1st at the start, 2nd at 5 yards, 3rd at 15 yard, and 4th at 25 yards.  All runs will be sprints to each cone and back.



Coaching Cues:
  • Lower hips going into each turn.
  • Plant hard on the outside foot.
  • Turn the inside foot to the run direction.
Assessment:
  • Time it takes to complete the drill.
Increase Challenge:
  • Zipper Drill.
  • Increase number of times through.
  • Add cones.
Decrease Challenge:
  • Utilize fewer cones.
x
60
sec
Sled Push
Objective: Lower body strength

Equipment and Setup: sled

Technique/Execution: Keep arms extended, body long, and drive off the toes through thighs and glutes

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
60
sec
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
60
sec
Conditioning
X
1

2 mile run

Break up exercises as needed, perform exercises with minimal rest

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
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
Ab Dolly - Tucks
Objective: Core Strength

Equipment and Setup: Ab Dolly

Technique/Execution:

Get in a high push up position with your feet on the Ab Dolly.  While keeping your arms, your back, and your hips straight, bring your knees into your chest.  Push your legs out straight and then bring them into your chest again.  Knees should be bent.  Repeat for designated number of reps or time.



Coaching Cues:
  • Keep your core tight.
  • Hips, back, and head should be in a straight line.
  • Use your core to keep the ab dolly moving in a straight line.
Assessment:
  • Athlete can execute 10 repetitions without raising or dropping their hips.
Increase Challenge:
  • Ab Dolly Pikes.
Decrease Challenge:
  • Hold the hand plank position with feet on the Ab Dolly.
x
20
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
20
reps
Sled Push
Objective: Lower body strength

Equipment and Setup: sled

Technique/Execution: Keep arms extended, body long, and drive off the toes through thighs and glutes

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
20
reps
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
15
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
15
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
15
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
15
reps
Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

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

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



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
x
60
sec
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.  This Cool Down includes core exercises.
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
1
min
Side Plank (feet together)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Lie on your side with one foot on top of the other.  Rest your upper body on your forearm that is perpendicular to your body. Raise your hips so they are straight in line with the rest of your body.  Extend your other hand straight up into the air.  Look straight ahead.  Switch sides.



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.
  • Performing Side Plank in a High Hold position.
Decrease Challenge:
x
1
min
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
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
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
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:

Increase Challenge:
Decrease Challenge:
x
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