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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 - 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 - Skips with Arm Swings
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern.  Arms cross in front of the chest with every other step hop and arms reach behind the shoulders with every other step hop.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Arms cross in front of chest.
  • Arms reach behind shoulder.

 

Assessment:
  • Athlete capable of executing the step hop pattern with proper swing of the arms in front of chest and behind shoulders.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
Decrease Challenge:
  • Forward gallop.
  • Skip.
x
1
reps
Warm Up - Butt Kickers
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Drop lower in stance.
Decrease Challenge:
  • Backwards gallop.
x
1
reps
Dynamic Stretch
X
1
This dynamic stretch is in a stationary position.  All flexibility exercises are done with body weight only.
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



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

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

Stand in a square stance. Swing your arms across your body.



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

Increase Challenge:

Decrease Challenge:

x
10
reps
Squat Posterior Reach
Objective: Upper Body Strength

Equipment and Setup:

Body weight only or a pair of light Dumbbells or Sandbells



Technique/Execution:

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

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



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

Equipment and Setup: Sandbells or Dumbbells

Technique/Execution:

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

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



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

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

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

Equipment and Setup:

Dumbbell or Sandbell.



Technique/Execution:

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



Coaching Cues:
  • Focus on sitting your hips back.
  • Athlete does not bend at waist.
  • Keeping your chest up.
  • Control the weight at all times.
  • Keep your head up and lock your eyes on a single point to help maintain balance.
Assessment:
  • Knee travels over toes.
  • Head and chest stay up.
Increase Challenge:
  • Increase the weight.
  • Reach to floor.
  • Butt Burner (4-way).
Decrease Challenge:
  • Bodyweight only.
x
10
reps
Prep
X
3
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
30
reps
Broad Jump - Lateral (continuous)
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

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



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

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

Decrease Challenge:
  • Broad Jump - Lateral and Stick.
x
15
reps
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
Ab Dolly - Pikes
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 feet towards your hands so that your hips go into the air and you are in a pike position.  Push your legs out straight and then bring your feet in towards your hands again.  Knees and arms should be straight.  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 is able to execute 10 pikes without Ab Dolly swaying side to side.
Increase Challenge:
  • Ab Dolly V's.
Decrease Challenge:
  • Ab Dolly Tucks.
x
30
reps
Bucket 1
X
3
Butt Burner 4-way (Loaded)
Objective: Lower Body Strength, Upper Body Strength, Mobility

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Start in a unilateral stance (left leg).  Hold dumbbell in right hand.  Reach towards left foot bending at knee and hip as if trying to touch toe.  Maintain balance and return to starting position.  Continue reaching up and over right shoulder as far as possible not losing balance.  Remain in a unilateral stance (left leg), Hold dumbbell in left hand.  Reach towards left foot bending at knee and hip as if trying to touch toe.  Maintain balance and return to starting position.  Continue reaching up and over left shoulder as far as possible not losing balance. Repeat on the left side with both right and left hands.



Coaching Cues:
  • Focus on sitting your hips back.
  • 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 collapses inward.
  • Knee travels beyond toes.
  • Loss of balance.
  • Athlete bends from the hips not driving hips back (looks like they are just bending over).
Increase Challenge:
  • Increase the weight.
  • Reach to floor.
Decrease Challenge:
  • Butt Burner (2-way).
  • Single Leg Squat.
  • Body weight only.
  • Reach to knee height.
x
10
reps
Medicine Ball - Slams (2-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 and to the outside of your right foot.  Bring the ball back over your head and repeat the exercise to the outside of your left foot.



Coaching Cues:
  • Release the ball once your arms are almost completely lowered.
  • 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.
  • 3-way Slam.
Decrease Challenge:
  • Use a lighter ball.
  • 1-way Slam.
x
10
reps
Shuffle Shuffle Sprint
Objective: Conditioning, Agility, Quickness

Equipment and Setup: 4 cones

Technique/Execution:

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



Coaching Cues:
  • Lower hips for the shuffle.
  • Accelerate quickly out of the shuffle into the sprint. 
  • Do not cross feet or click feet together during shuffles.
Assessment:
  • Complete Shuffle, Shuffle, Sprint twice for time.
Increase Challenge:
  • Carioca instead of Shuffles.
  • Increase number of times through.
Decrease Challenge:
  • Decrease number of times through.
  • Decrease distance between cones.
x
3
reps
Bucket 2
X
4
Waterbuckets
Objective: Upper Body Strength

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

Technique/Execution:

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



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
12
reps
Get Off Of Me's
Objective:

Full Body Strength, Upper Body Strength



Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



Coaching Cues:
  • Always keep the elbows higher than the wrists.
  • Activate core muscles to keep spine neutral during movement.
  • Bend knees slightly to reduce force absorption by the lumbar spine.
Assessment:
  • Not controlling the weight.
  • Rounded shoulders.
  • Not performing the exercise through full range of motion.
Increase Challenge:
  • Increase the weight.
  • Perform in a split stance
  • Perform the exercise on single leg
  • Perform with both arms simultaneously
Decrease Challenge:
  • Perform the exercise using a lighter weight.
  • Use less range of motion depending on ability
x
12
reps
dB Push Press
Objective:

Upper Body Strength and Lower Body Power



Equipment and Setup:

Sandbells or Dumbbells



Technique/Execution:

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



Coaching Cues:
  • Abs tight.
  • Athletic stance (knees slightly bent).
  • Control the weight at all times.
  • Use full range of motion.
  • Use a weight that is comfortable for the athlete.
Assessment:
  • Athlete can execute the exercise with good form.   
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
12
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
12
reps
Shuttle Runs - 3 Way
Objective: Conditioning

Equipment and Setup: 4 cones

Technique/Execution:

3-way Shuttle Runs are a great way to work on conditioning with some improvement on speed and agility.  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.  Athlete will run the first set of shuttles sprinting to each cone and backpedalling back to the start.  The next set will be side shuffles to each cone, always returning to the start.  The last set 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
3
reps
Bucket 3
X
4
Alternating Upright Rows (split stance)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Athlete will start in a split stance, with knees slightly flexed and both arms dropped down to the side.  Perform an upright row with one arm, pulling elbow up and out of the way.  As weight is being lowered perform upright row on other arm.  The exercise is performed with moderate speed with alternating arm action.  The upward movement is explosive, generating force from the lower extremity.



Coaching Cues:
  • Always keep the elbows higher than the wrists.
  • Activate core muscles to keep spine neutral during movement.
  • Bend knees slightly to reduce force absorption by the lumbar spine.
Assessment:
  • Not controlling the weight.
  • Rounded shoulders.
  • Not performing the exercise through full range of motion.
Increase Challenge:
  • Increase the weight.
  • Perform the exercise on single leg.
Decrease Challenge:
  • Perform the exercise using a lighter weight.
  • Concentrate on form and technique.
x
10
reps
Lawnmower
Objective: Upper Body Strength

Equipment and Setup:

Dumbbells, kettle bells, sandbells, resistance bands or core ball.



Technique/Execution:

Standing in a split stance with the left leg forward and weight in right hand.  Pull the weight up and back as far up as you can (like starting a lawnmower).  Repeat with the opposite side.  The exercise is performed at moderate speed.



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
10
reps
dB Dead Lift
Objective: Lower Body Strength

Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

Technique/Execution:

Start in square stance holding dumbbells at side. Drop into a squat by bending knees and sitting back with the hips.  Keep head and back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to the floor. Stand straight up.  Repeat.



Coaching Cues:
  • Keep head facing forward and back straight.
  • Keep chest high and arms straight to sides with feet flat on floor.
  • Sit back with weight on the heels of your feet.
  • Knees should point same direction as feet throughout movement.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Deadlift with Barbell.
Decrease Challenge:
  • Decrease weight.
x
15
reps
Squats
Objective: Lower body strength

Equipment and Setup:

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:
Increase Challenge:
Decrease Challenge:
x
20
reps
Conditioning
X
1

30 minute-3 hour Run

 

At Midpoint perform 3 rounds of exercises

 

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
    25
    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
    25
    reps
    Plank (4 point)
    Objective: Core Strength

    Equipment and Setup: None

    Technique/Execution:

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



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Do not let your hips sag.
    • Do not raise your hips.
    Assessment:
         
    • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
    Increase Challenge:
    • Add a weight vest.
    • Move to High Front Bridge.
    • Change to 3-Point Bridge.
    Decrease Challenge:
    • Raise your hips if you get tired.
    • Drop to your knees.
    x
    2
    min
    Squats
    Objective: Lower body strength

    Equipment and Setup:

    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:
    Increase Challenge:
    Decrease Challenge:
    x
    25
    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
    25
    reps
    Home or Travel Workout
    X
    4

    Run .5 mile between rounds

    Airplane Push Ups
    Objective: Upper Body Strength

    Equipment and Setup:

    None



    Technique/Execution:

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



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

    Equipment and Setup: None

    Technique/Execution:

    Lie down on the ground with your knees bent, your feet flat on the ground in front of you and your hands at your side.  Push your hips up towards the ceiling until your thighs, hips and torso are all in line.  You will be supporting your body weight with your feet and your shoulders.  Raise one of your feet off the ground until that leg is straight.  After you get in this position, pause for a second and drop your hips back to the ground.  Repeat this process of raising and lowering your hips.  After finishing designated number of repetitions with one leg, switch to the other leg.



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Keep thighs parallel to each other.
    • Make sure your hips are in line with the rest of your body.
    Assessment:
    • Complete 15 hips lifts in 30 seconds using a 1:1 tempo.
    Increase Challenge:
    • Add a weight vest.
    • Place foot on an object (med ball, box, physio ball).
    Decrease Challenge:
    • Bridge with both feet on the ground or object.
    • Single Leg Bridge without the Hip Lifts
    x
    20
    reps
    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.



    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