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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 Performance Travel
General Warmups
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

Set Up & Equipment Needed: None

Technique/Execution:

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



Cues:
  • Move forward in the following pattern...step, hop, switch legs, step, hop.
  • Opposite arm and leg action.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
x
1
reps
Warm Up - Twister Skips
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Move forward in the following pattern...step, hop, switch legs, step, hop.
  • Opposite arm and leg action.
  • Rotate upper body towards elevated leg.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
  • Skip.
Increase Challenge:
  •  Skip for height.
  • Skip for distance
  • Skip with arm swings.
x
1
reps
Warm Up - Closed Hips to Shuffle
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Make big circles with the hips (close hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle, then repeat with the opposite side.



Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward shuffle.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
  • Increase rotational speed.
x
1
reps
Warm Up - Open Hips to Shuffle
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Make big circles with the hips (open hip) bending the knee as you make the circle.  When the foot makes contact with the ground outside of the hip, do a 2 step shuffle, then repeat with the opposite side.



Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Gallop.
  • Forward Shuffle.
  • Alternating Gallop.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
x
1
reps
Warm Up - Open Hips to Backward Shuffle
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Face away from the direction of movement.  Make big circles with the hips (open hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle backwards, then repeat with the opposite side.



Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Backward Shuffles.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
x
1
reps
Warm Up - Butt Kickers
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

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



Cues:
  • Traveling forward in running form, heel touches butt with each stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
Increase Challenge:
  • Warm Up - Thigh Kickers.
  • Increase speed of execution.
x
1
reps
Warm Up - High Knees (every 3rd step)
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Athlete will run forward and bring their knee up to the level of their waist with every third stride. This means they will alternate the high knee with each leg.  Try to keep the strides consistent.



Cues:
  • Traveling forward in the running form, knee comes up to waist level with every third stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
  • Try not to break stride.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Perform high knees with every step.
Increase Challenge:
  • Increase speed of execution.
x
1
reps
Dynamic Stretches
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

Set Up & Equipment Needed: 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.



Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Modifications (Progressions/Regressions):
Regression:
  •  Body weight only.
Progression:
  • Perform while moving laterally.
x
10
reps
Flexibility - Arm Swings
Objective:

Mobility



Set Up & Equipment Needed:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

Stand in a square stance. Swing your arms across your body in multiple ways (see video).



Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Modifications (Progressions/Regressions):
Regression:

Progression:

x
10
reps
Squat Posterior Reach
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Change the height of the reach and/or depth of the squat.
Progression:
  • Use light dumbbells or sandbells.
x
10
reps
Pick up and Reach 4-way (loaded)
Objective: Full Body Strength and Mobility

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Body weight only.
Progression:
    .
x
20
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Set Up & Equipment Needed: 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.

Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Modifications (Progressions/Regressions):
Regression:
  • Use body weight only.
Progression:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
x
10
reps
Butt Burner (Loaded)
Objective: Lower Body Strength, Upper Body Strength, Mobility

Set Up & Equipment Needed:

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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Bodyweight only.
Progression:
  • Increase the weight.
  • Reach to floor.
  • Butt Burner (4-way).
x
10
reps
Prep
X
3

Various Ladder Drills

Airplane Push Ups
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.  



Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Modifications (Progressions/Regressions):
Regression:
  • Perform push-ups with knees bent.
  • Push up.
Progression:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
x
6
reps
Squats
Objective: Lower body strength

Set Up & Equipment Needed:

none



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

Cues:
Chest tall, hips back, wait back, rigid core, flat back Modifications (Progressions/Regressions):
Regression:
  • Forward Lunge
Progression:
  • Squats with Dumbbells (pictured)
  • Squat and Reach
  • Overhead Stick Squat
x
12
reps
Sumo Tricep/Sumo Press
Objective:

Upper Body Strength and Full Body



Set Up & Equipment Needed: 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.

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.
Modifications (Progressions/Regressions):
Regression:
  • Use lighter resistance item or no weight.
Progression:
  • Place a leg band around ankles.
  • Sit much lower into the sumo squat.
  • Perform the exercise for a longer distance.
x
1
reps
Ladder Drills - Forward Run (one foot in)
Objective: Quickness, Agility, Conditioning

Set Up & Equipment Needed: Agility Ladder

Technique/Execution:

Set up a ladder on the training floor. Have athlete start with both feet in front of the ladder. Then, have them run through the ladder with one foot landing in each box of the ladder. The athlete can either turn around and run back through the ladder or jog back to the beginning of the ladder.  Repeat starting with the other foot leading.



Cues:
  • Quick touches through the ladder (pretend the ground is hot).
  • Elbows at right angles (L).
Modifications (Progressions/Regressions):
Regression:
  • Decrease number of times through.
Progression:
  • Increase number of times through.
  • High Knee run through the ladder.
x
4
reps
Strength
X
4

Lunge Walk at 25 yards down and back

TRX - Pistol Squat
Objective:

Lower Body Strength



Set Up & Equipment Needed: 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



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.
Modifications (Progressions/Regressions):
Regression:
  • Two Legged Squat
  • Single Leg Squat w/o the TRX
Progression:
  • Pistol Squat and Hop
  • Piston Squat and Row
  • Add Weight Vest or Change Tempo
x
12
reps
Single Arm Snatch
Objective: Total Body Power and Total Body Strength

Set Up & Equipment Needed: Dumbbells or Sandbells

Technique/Execution: Athlete will stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward. Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell. 

Jump upward extending body. Shrug shoulders and pull dumbbell upward with arm allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible. Aggressively pull body under dumbbell. Catch dumbbell at arm's length while moving into squat position. Stand up with dumbbell overhead. 

Return to start by lowering dumbbell to front of shoulder, then down to original position in front of thigh. Repeat.



Cues:
  • Keep core tight and back flat.
  • Dip with hips.
  • Explode while keeping the dumbbell as close to the body as possible.
  • Full arm extended and sit into catch.
Modifications (Progressions/Regressions):
Regression:
  •  Decrease weight.
  • High pull with dumbbell.
Progression:
  • Increase weight.
  • Barbell snatch.
x
6
reps
dB Chest Press (Flat)
Objective: Upper Body Strength

Set Up & Equipment Needed: 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.


Cues:
  • Abs tight.
  • Feet flat on the floor.
  • Control the weight at all times and use full range of motion.
Modifications (Progressions/Regressions):
Regression:
  • Use lighter weight.
  • Change tempo.

Progression:
  • Add weight.
  • Change tempo.
x
12
reps
Lunges - Traveling/Walking (with various reaches)
Objective: Lower Body Strength and Mobility

Set Up & Equipment Needed:

Body Weight, Dumbbell, Sandbell, or Medicine Ball



Technique/Execution:

Stand in a square stance with feet directly under hips. Take a step forward 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 and then step forward with the left foot. Keep moving forward alternating feet.

The various reaches are as follows:

Forward Reach (not shown)

Overhead Reach (shown)

Opposite Side Reach (not shown)

Same Side Reach (not shown)



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.
Modifications (Progressions/Regressions):
Regression:
  • Body weight only.
  • Decrease weight.
Progression:
  • Increase weight.
x
1
reps
Fitness
X
3
Medicine Ball - Slams (1-way Square Stance)
Objective: Full Body Strength and Core Strength

Set Up & Equipment Needed: 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.


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.
Modifications (Progressions/Regressions):
Regression:
  • Use a lighter ball.
Progression:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
  • 2-way or 3-way Slam.
x
30
sec
Airdyne Bike Sprint
Objective:

Set Up & Equipment Needed:

Technique/Execution:

Cues:
Modifications (Progressions/Regressions):
Regression:
Progression:
x
30
sec
Shuttle Runs - Sprints
Objective:

Speed and Conditioning



Set Up & Equipment Needed: 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.



Cues:
  • Lower hips going into each turn.
  • Plant hard on the outside foot.
  • Turn the inside foot to the run direction.
Modifications (Progressions/Regressions):
Regression:
  • Utilize fewer cones.
Progression:
  • Zipper Drill.
  • Increase number of times through.
  • Add cones.
x
30
sec
Broad Jump - Continuous
Objective: Lower Body Power

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Broad Jump and Stick.
  • Vertical Jump - continuous.
Progression:
  • Reverse Broad Jump and Stick.
x
30
sec
Conditioning
X
5

30 second Burpees

30 seconds rest

30 second Sprint

30 second rest

Burpees
Objective: Total Body Strength

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Hand Plank.
Progression:
  • Add a Push-up at the Hand Plank position.
x
30
sec
Home or Travel Workout
X
5

Run .2 miles every round

Airplane Push Ups
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.  



Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Modifications (Progressions/Regressions):
Regression:
  • Perform push-ups with knees bent.
  • Push up.
Progression:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
x
6
reps
Reverse Lunge
Objective: Lower Body Strength

Set Up & Equipment Needed:

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.



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.
  • Modifications (Progressions/Regressions):
    Regression:

    Progression:
    • Increase weight.
    • Reverse Lunge with Overhead Stick.
    x
    12
    reps
    Vertical Jump and Stick
    Objective: Lower Body Power

    Set Up & Equipment Needed: 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.  Pause for one second before starting the next jump.



    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.
    Modifications (Progressions/Regressions):
    Regression:

    Squat with no jump.

    Progression:
    • Vertical Jumps - continuous
    • Broad Jump and stick.
    x
    12
    reps
    Tricep Extension on Bench
    Objective: Upper Body Strength

    Set Up & Equipment Needed:

    Dumbbells, Sandbells, and a Bench.



    Technique/Execution:

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



    Cues:
    • Feet flat on the floor
    • Don't bounce at bottom of movement.
    • Elbows stay directly above shoulders.
    Modifications (Progressions/Regressions):
    Regression:
    • Decrease weight.
    Progression:
    • Increase weight.
    • Use an EZ Curlbar.
    x
    12
    reps
    Sit-ups with Partner
    Objective: Core Strength

    Set Up & Equipment Needed: 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.



    Cues:
    • Keep your core tight.
    • Partners need to keep their feet together.
    • Communicate with each other such as "up" and "down".
    Modifications (Progressions/Regressions):
    Regression:
    • Individual sit-up.
    Progression:
    x
    24
    reps
    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

    Set Up & Equipment Needed: 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.

    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.
    Modifications (Progressions/Regressions):
    Regression:
    • Athlete reaches as low as comfortable.
    Progression:
    x
    6
    reps
    Flexibility - Quad Stretch
    Objective: Warm Up, Mobility and Flexibility

    Set Up & Equipment Needed: 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.

    Cues:
    • Make sure athlete is balanced throughout the stretch.
    • Pause for 2 seconds to get the proper stretch.
    Modifications (Progressions/Regressions):
    Regression:
    Progression:
    x
    6
    reps
    Flexibility - Knee Hugs
    Objective: Warm Up, Mobility and Flexibility

    Set Up & Equipment Needed: 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.

    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.
    Modifications (Progressions/Regressions):
    Regression:
    Progression:
    x
    6
    reps
    Knee Machine (Hula)
    Objective: Lower Body Strength and Mobility

    Set Up & Equipment Needed: 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.

    Cues:
    • Chest and head up.
    • Sit from your hips.
    • Toes down.
    Modifications (Progressions/Regressions):
    Regression:
    • Use body weight only.
    Progression:
    • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
    x
    6
    reps
    Shoulder Punches - Square Stance (loaded)
    Objective: Upper Body Strength and Mobility

    Set Up & Equipment Needed: 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.



    Cues:
    • Allow the lower body to react to the punches.
    • Always return to the start position.
    Modifications (Progressions/Regressions):
    Regression:
    •  Body weight only.
    Progression:
    • Perform while moving laterally.
    x
    6
    reps
    Flexibility - Arm Swings
    Objective:

    Mobility



    Set Up & Equipment Needed:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

    Stand in a square stance. Swing your arms across your body in multiple ways (see video).



    Cues:
    • Rotate your trunk.
    • Reach high with the lead arm.
    Modifications (Progressions/Regressions):
    Regression:

    Progression:

    x
    6
    reps