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CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
Complete each exercise for 15 yards down and back.  Always face in the same direction when moving laterally.  Begin every warm-up with an easy jog down and back
Warm Up - Forward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Increase speed.
Decrease Challenge:
  • Forward gallop.
x
1
reps
Warm Up - 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 - High Knees
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their knee up to the level of their waist with every stride. Try to keep the strides consistent.



Coaching Cues:
  • Traveling forward in the running form, knee comes up to waist level with every stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
  • Try not to break stride.
Assessment:
  • Athlete exhibits the flexibility required to bring knee up to waist on both sides.
  • Athlete is able to execute the coordination of this exercise over 40 meters.
Increase Challenge:
  • Increase speed of execution.
  • Perform high knees with every third step.
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
1
reps
Warm Up - Carioca
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Traveling sideways, trunk is stationary and hips are twisting side to side as the legs alternate from forward to backward.  Grapevine pattern which is across, side, behind, side.



Coaching Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Assessment:
  • Athlete can complete the pattern properly.
Increase Challenge:
  • Carioca with high knee.
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
x
1
reps
Warm Up - Inside Touch (every 3rd step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their foot up to thigh height.  Tap the inside of the foot with opposite hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to thigh rather than hand down to foot.
  • Try to keep in stride.
Assessment:
Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed. Increase Challenge:
  • Alternate with outside foot taps.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Warm Up - Outside Foot Touch (3-step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and raise their foot to the side and bring their foot to their hand.  Tap the outside of the foot with same side hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to knee height rather than hand down to foot.
  • Try to keep in stride.
Assessment:
  • Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed.
Increase Challenge:
  • Combine with Inside Foot Tap.
Decrease Challenge:
  • Perform exercise while walking.
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
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
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
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
10
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
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
Medicine Ball - X-chop
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Start in athletic stance with the knees slightly bent and hips back.  Keep both hands on the medicine ball, arms straight (elbows slightly bent).  The hands start at head height and bring the medicine ball up to your left shoulder.  Accelerate the medicine ball down and across the body.  Decelerate the ball at the low end and accelerate the medicine ball back up to the starting position.  Repeat pattern back and forth for the desired reps then switch sides.


Coaching Cues:
  • Imagine you're chopping some wood at this angle and the ball is your axe.
  • Focus the on the rotation initiating in your torso.
  • Control the ball throughout the movement.  Remember you are moving with force, but control. Do not give into the momentum of swinging the ball around. 
Assessment:
Increase Challenge:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
Decrease Challenge:
  • Use a lighter ball or no ball at all.
x
10
reps
Hurdle Drills - Two Footed Jumps and Stick
Objective: Speed, Conditioning, Agility

Equipment and Setup: 8-10 hurdles

Technique/Execution:

Set up a series of hurdles (8-10) on the training floor. Have the athlete stand facing the hurdles in an athletic stance with feet about shoulders width apart.  With a swing of the arms, the athlete should jump over the first hurdle, stick the landing, and then jump over the second hurdle.  Continue this movement until the end of the hurdles.  Jog back to the beginning of the hurdles and hop again through the hurdles.



Coaching Cues:
  • Land lightly.
  • Pause before jumping again.
  • Keep your weight evenly distributed on both feet.
  • Utilize the arm to help propel you through the hurdles.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:

Decrease Challenge:
  • Hurdle Drills - Gallops (lateral)
x
2
reps
Hurdle Drills - Forward Shuffles
Objective: Speed, Conditioning, Agility

Equipment and Setup: 8-10 hurdles

Technique/Execution:

Set up a series of hurdles (8-10) on the training floor. Have athlete face the hurdles starting on the left side. The athlete will then side shuffle through the hurdles to the right and then the left and back through the right. Continue this movement until the end of the hurdles.  Jog back to the beginning of the hurdles and repeat.



Coaching Cues:
  • Drop the hips and shuffle from a low position.
  • Work on quick feet.
  • Keep your weight evenly distributed on both feet.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction while avoiding the hurdles.
Increase Challenge:
  • Hurdle Drills - Backward Shuffles

Decrease Challenge:
  • Hurdle Drills - Zipper
x
2
reps
Bucket 1
X
4

Sled Push at 15 yards down and back

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
1
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
8
reps
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
8
reps
dB Chest Press - Alternating on Bench (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 dumbbell up with right arm and keep elbows to the sides until arm are extended and then lower the weight down to side of upper chest (2” above chest). The opposite arm remains in the starting position until the right dumbbell returns to the start position.  Repeat on left side.  Continue this movement of right and then left for the designated number of repetitions.

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 weights.
  • Change tempo.
x
8
reps
Bucket 2
X
4
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
8
reps
RDL – Single Leg
Objective: Lower Body Strength.  Flexibility.

Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

Technique/Execution:

Athlete will hold 2 dumbbells (can be done with body weight). Athlete stands on one leg. With a slight bend in the knee, athlete leans forward at the waist. As soon as athlete feels a stretch in their hamstring, they will come back up. Repeat on same leg for designated number of repetitions and then switch legs.



Coaching Cues:
  • Keep back straight throughout movement.
  • Keep a slight bend in your knee.
  • Lead with your chest, not your head.
Assessment:
  • Common Mistakes:
    • Letting the chest cave in and the shoulders hunch forward.
    • Bending the spine forward.
    • Not sticking your bum backward.
    • Shifting your weight onto your toes.
    • Thinking this is an arm exercise, and bending your elbows.
    • Letting the weight swing out in front and away from your center-line.
    • Keeping your legs locked straight.
    • Bending the knees too much during the descent. The knees should be maintained at around 15º of flexion throughout.
    • Allowing the shoulders to round forward or sag and thus the scapula to protract. The chest must be UP at all times and the scapula pinched together.
    • Not using the hips but instead using the lower back.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use only body weight.
  • RDL (on both legs).
x
8
reps
Pile Driver
Objective: Lower Body Strength and Power

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Start in a squared stance, holding a dumbbell with both hands.  Squat and drop weight between knees then accelerate it straight up and forward in front of your head.  Bring weight back down between knees and repeat for designated number of repetitions.



Coaching Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
8
reps
Conditioning - 6 Cone Drill
Objective:

Conditioning



Equipment and Setup:

7 Cones



Technique/Execution:
  1. Set up 6 cones anywhere on the field in a random pattern. In the example below cone 1 is 50 meters from the start and cone 4 is 80 meters from the start.
  2. Move to cone 1 and return to start.  Move to cone 2 and return to start.  Move to cone 3 and return to start, etc.  Continue this pattern for 36 minutes using a 1:1:1 jog to run to walk ratio.
  3. Jog for 1 minute.
  4. Stride for 1 minute @ 90% of Max HR.
  5. Walk for 1 minute.
  6. Repeat



Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
1
reps
Bucket 3
X
5
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
5
reps
Skater Hops and Stick
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.  Pause between jumps for 1 second, balancing on the one leg.



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:
  • Skater Hops.
  • Single Leg Hop in place.
x
5
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
5
reps
Push Ups with Clap
Objective: Upper Body Strength

Equipment and Setup: None

Technique/Execution:

Start in a high push up position.  Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching your body before it falls.  Repeat.



Coaching Cues:
  • Abs tight.
  • Keep back straight throughout the exercise.
  • Use full range of motion.
  • Hands flat and shoulders over hands.
Assessment:
  • Record number of Clap Push-ups performed.
Increase Challenge:
  • Increase number of repetitions or number of claps between push-ups as ability improves.
Decrease Challenge:
  • Perform the push-up with enough force to leave the ground but do not add the clap.
x
5
reps
Fitness
X
1

.25 mile hill run

Sled Push with partners. Push one length, run back to beginning and rest off partner. Each partner pushes 5 total times

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
5
reps
Conditioning
X
5

Sled Push at 15 yards down and back

After round 1, 3  and 5--.25 mile hill run

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
45
sec
Box Jumps
Objective: Lower Body Power

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

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

 



Coaching Cues:
  • Keep chest and head up.
  • Swing your arms from back to forward to assist in the jump.
  • Land as softly as possible.
  • Start with smallest box and move up to higher box when comfortable.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Use a higher box.
  • Jump off box with two feet and land softly.
Decrease Challenge:
  • Use a lower box.
  • Step Ups on Box
x
45
sec
Push Ups with Clap
Objective: Upper Body Strength

Equipment and Setup: None

Technique/Execution:

Start in a high push up position.  Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching your body before it falls.  Repeat.



Coaching Cues:
  • Abs tight.
  • Keep back straight throughout the exercise.
  • Use full range of motion.
  • Hands flat and shoulders over hands.
Assessment:
  • Record number of Clap Push-ups performed.
Increase Challenge:
  • Increase number of repetitions or number of claps between push-ups as ability improves.
Decrease Challenge:
  • Perform the push-up with enough force to leave the ground but do not add the clap.
x
45
sec
Home or Travel Workout
X
5

Perform as many rounds as possible in 30 minutes

Minimal rest between exercises

30 seconds rest between rounds

Jump Rope only after rounds 1, 3 and 5

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
10
reps
Tuck Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

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



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

Decrease Challenge:
  • Vertical Jump Continuous.
x
10
reps
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
Skater Hops and Stick
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.  Pause between jumps for 1 second, balancing on the one leg.



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:
  • Skater Hops.
  • Single Leg Hop in place.
x
10
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
10
reps
Push Ups with Clap
Objective: Upper Body Strength

Equipment and Setup: None

Technique/Execution:

Start in a high push up position.  Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching your body before it falls.  Repeat.



Coaching Cues:
  • Abs tight.
  • Keep back straight throughout the exercise.
  • Use full range of motion.
  • Hands flat and shoulders over hands.
Assessment:
  • Record number of Clap Push-ups performed.
Increase Challenge:
  • Increase number of repetitions or number of claps between push-ups as ability improves.
Decrease Challenge:
  • Perform the push-up with enough force to leave the ground but do not add the clap.
x
10
reps
Jump Rope - 2-Footed
Objective: Agility

Equipment and Setup: Jump Rope

Technique/Execution: Jump 1 to 2 inches off floor giving rope just enough space to slip under feet.  Only the balls of feet should touch the floor.  Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.  Jump up with two feet and land with two feet.  

Coaching Cues:
  • Stay light on your feet.
  • Land and jump off the balls of your feet.
  • Keep your hands loose and fluid.
Assessment:
  • Athlete can jump consistently and perform the required number of jumps.
Increase Challenge:
  • Jump Rope - 1-Footed
Decrease Challenge:
  • Jump without the rope and mimic the movements.  Work up to using the rope full time.
x
100
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

Equipment and Setup: None

Technique/Execution: Take a small step backwards with the left foot and straighten the right leg while pointing the right toes up.  Reach down with both hands and touch the right toes.  Hold this position for 2 seconds and then stand up and take a small step backwards with the right leg.  Reach down to the left toes which should be pointed up.  Repeat.

Coaching Cues:
  • Hold the reach for 2 seconds.
  • Make sure to keep the forward leg straight and the back knee slightly bent.
  • You can reach outside the foot to get a deeper stretch.
Assessment:

  • Athlete can touch their toes with both hands.
Increase Challenge:
Decrease Challenge:
  • Athlete reaches as low as comfortable.
x
6
reps
Flexibility - Quad Stretch
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution: Athlete will take a step forward with the left foot and raise their heel of their right foot towards their butt.  Grab the right foot with the right hand at the top of the laces.  Athlete will then bend forward and pull the foot towards the butt while reaching straight out with the left hand.  Hold for 2 seconds, release foot, and step forward onto that foot.  Repeat with the left foot being grabbed.  Continue for the designated length or number of reps.

Coaching Cues:
  • Make sure athlete is balanced throughout the stretch.
  • Pause for 2 seconds to get the proper stretch.
Assessment:

  • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
Increase Challenge:
Decrease Challenge:
x
6
reps
Flexibility - Knee Hugs
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution: Athlete will raise one knee to waist height and grab the area just below the knee with both hands.  Pull the knee up and in towards your chest while rising onto the toe of the foot still on the ground.  Hold for 2 seconds and then release knee and step forward onto that foot.  Bring the other knee up to waist height, grab that knee with both hands, and pull that knee up and in towards your chest.  Hold for 2 seconds.  Continue repeating the process for the designated length or number of reps.

Coaching Cues:
  • Grab leg just below the knee.
  • Rise onto the toe of the foot still on the ground.
  • Pause for 2 seconds to get the proper stretch.
Assessment:

  • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
Increase Challenge:
Decrease Challenge:
x
6
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

Coaching Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Assessment:

  • Athlete can execute with proper form.
Increase Challenge:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
Decrease Challenge:
  • Use body weight only.
x
6
reps
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



Coaching Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Assessment:

  • Athlete can execute using proper form.
Increase Challenge:
  • Perform while moving laterally.
Decrease Challenge:
  •  Body weight only.
x
6
reps
Flexibility - Arm Swings
Objective:

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

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



Coaching Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Assessment:

  • Athlete can execute the exercise with good form.

Increase Challenge:

Decrease Challenge:

x
6
reps