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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 with continual movement.  Hold each movement until you feel the stretch.
Flexibility - Knee Hugs
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

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

Coaching Cues:
  • Grab leg just below the knee.
  • Rise onto the toe of the foot still on the ground.
  • Pause for 2 seconds to get the proper stretch.
Assessment:
  • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
Increase Challenge:
Decrease Challenge:
x
1
reps
Flexibility - Quad Stretch
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

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

Coaching Cues:
  • Make sure athlete is balanced throughout the stretch.
  • Pause for 2 seconds to get the proper stretch.
Assessment:
  • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
Increase Challenge:
Decrease Challenge:
x
1
reps
Flexibility - Figure 4's
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

Technique/Execution: Athlete will take a step forward with the left foot and raise their heel of their right foot in front of their left thigh.  Grab the right foot with the left hand and cradle the right knee with the right forearm.  Once in that figure 4 position, pull the right leg up and hold for 2 seconds.  Release the leg and step forward onto that foot.  Repeat with the left foot being grabbed.  Continue for the designated length or number of reps.

Coaching Cues:
  • Make sure athlete is balanced throughout the stretch.
  • Pause for 2 seconds to get the proper stretch.
Assessment:
  • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
Increase Challenge:
Decrease Challenge:
x
1
reps
Flexibility - Lateral Lunge with Weight Shift
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

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

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

Equipment and Setup: None

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

Coaching Cues:
  • Hold the reach for 2 seconds.
  • Make sure to keep the forward leg straight and the back knee slightly bent.
  • You can reach outside the foot to get a deeper stretch.
Assessment:
  • Athlete can touch their toes with both hands.
Increase Challenge:
Decrease Challenge:
  • Athlete reaches as low as comfortable.
x
1
reps
Flexibility - Lunge and Inside Touch
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

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

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

Equipment and Setup: None

Technique/Execution:

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



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

Upper Body Strength



Equipment and Setup:

Medicine ball and a partner or wall.



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



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

Decrease Challenge:
  • Use a lighter ball.
x
20
reps
Golf Squat
Objective: Lower Body Strength

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball 

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

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

Equipment and Setup:

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)



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 can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Body weight only.
  • Decrease weight.
x
10
reps
Strength
X
4
Single Arm Snatch
Objective: Total Body Power and Total Body Strength

Equipment and Setup: 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.



Coaching 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.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Barbell snatch.
Decrease Challenge:
  •  Decrease weight.
  • High pull with dumbbell.
x
10
reps
Blast Offs
Objective: Lower Body Strength and Power

Equipment and Setup: Box, Stool, or Bench.

Technique/Execution:

With left foot on a box and right foot on the ground the athlete should set their arms in a running position with right arm forward.  The athlete will drive the right knee up and bring the left arm forward.  There will be a small hop with the left foot.  When the athlete returns their right foot to the ground, they will lightly touch the ground with the right foot and repeat the drive upwards.  Continue with designated number of repetitions and then switch feet so the right foot is on the box.



Coaching Cues:
  • The exercise is performed repeatedly with moderate to high speed.
  • Hands should move from temple to pocket.
  • Keep eyes up.

Assessment:
  • Athlete is able to execute the exercise without collapsing either knee.
  • Arms should move from shoulder (temple to pocket).
  • Athlete can maintain a head position that is straight and steady.
Increase Challenge:
  • Hop higher.
Decrease Challenge:
  • Step downs.
  • Step ups.
  • Knee drives.
  • Butt burner with hop.
x
10
reps
TRX - Row
Objective:

Upper Body Strength



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

Technique/Execution:

·       Start in a square stance with body in a straight line from heels to head facing the anchor point. Keeping arms straight, walk feet in towards anchor point with tension on straps. Body should be at about a 45 degree angle. Palms should face each other throughout movement. To begin the movement, squeeze shoulder blades back and down while pulling torso towards hands keeping your elbows close to your body. Lower your body back to the starting position and repeat.



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Straps should not touch any part on the body other than hands.
Assessment:
Increase Challenge:
  • Move feet closer to anchor point.
  • Narrow (feet together) stance.
  • Single leg/arm
    • One arm two legs
    • One leg two arms
    • Opposite arm/opposite leg
    • Same arm/Same leg
  • High Row
    • Upper arm parallel to floor
Decrease Challenge:
  • Move feet further away from anchor point
  • Stagger stance
x
20
reps
Medicine Ball - Slams (1-way Square Stance)
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Start with feet shoulder-width apart with a medicine ball held over your head with both hands. Jump up and bring your arms down the front of your body towards your hips.  Explosively throw the medicine ball directly down into the floor.  Bring the ball back over your head and repeat the exercise.


Coaching Cues:
  • Release the ball once your arms are almost completely lowered.
  • Throw it down onto the floor directly between your feet.
  • Finish in a squatted position and catch the ball as it bounces up towards you.
  • As you throw the ball down, make sure you are keeping your abdominal muscles braced.
  • If using a bouncy medicine ball, make sure that you have ample space for safety.  if you are using a non-bouncy medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.
Assessment:
Increase Challenge:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
  • 2-way or 3-way Slam.
Decrease Challenge:
  • Use a lighter ball.
x
20
reps
Fitness
X
3
Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

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

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



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
x
60
sec
Pull ups (Neutral Grip, Wide Grip, Alternate Grip)
Objective: Upper Body Strength

Equipment and Setup: Pull Up Bar

Technique/Execution:

Athlete stands on bench or box and grips bar with palms facing away and hands wider than shoulder width apart.  Lower yourself slowly until arms are fully extended.  Pull yourself up until you chin rises above the bar.  Repeat.



Coaching Cues:
  • Move under control.
  • Do not swing your hips.
  • Fully extend your arms with each repetition.
Assessment:
  • Record maximum number of repetitions athlete can perform.
Increase Challenge:
  • Modify hand position with different grips.
Decrease Challenge:
  • Chin Up.
  • Athlete can also use a band or a spotter to assist.
x
60
sec
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
60
sec
Move the Mountain
Objective: Conditioning, Agility, Strength

Equipment and Setup: 2 cones, 3-5 objects (sandbells, medicine balls, sport balls, etc.)

Technique/Execution:

To set up Move the Mountain, you need to set up cones across from each other 5-25 yards apart.  At one of the cones, place 3-5 objects (sandbells, medicine balls, dumbbells, etc.).  You can also add a couple of hurdles in between the cones if you want to increase the intensity of the exercise.  The athlete will pick up an object, sprint and jump the hurdles, drop the object, sprint back and jump the hurdles, pick up the next object, sprint, make the exchange, and continue until all the objects are moved to the far cone.  When complete, the athlete will bring all object back in a similar manner.



Coaching Cues:
  • Run hard throughout the drill.
  • Bring each object all the way to the cone.
  • Vary the hand in which you carry the objects.
Assessment:
  • Assess athlete's ability to run a 20 meter course and dropping three objects for time.
Increase Challenge:
  • More objects.
  • Heavier objects.
  • Longer distances.
  • Increase number of times performed.
  • Obstacle course.
Decrease Challenge:
  • Fewer objects.
  • Lighter objects.
  • Shorter distances.
  • Decrease number of times performed.
x
60
sec
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
60
sec
Conditioning
X
4

Run 200m as last exercise of round

Lunge walks steps each side

 

Rest 3 minute between 

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
Pull ups (Neutral Grip, Wide Grip, Alternate Grip)
Objective: Upper Body Strength

Equipment and Setup: Pull Up Bar

Technique/Execution:

Athlete stands on bench or box and grips bar with palms facing away and hands wider than shoulder width apart.  Lower yourself slowly until arms are fully extended.  Pull yourself up until you chin rises above the bar.  Repeat.



Coaching Cues:
  • Move under control.
  • Do not swing your hips.
  • Fully extend your arms with each repetition.
Assessment:
  • Record maximum number of repetitions athlete can perform.
Increase Challenge:
  • Modify hand position with different grips.
Decrease Challenge:
  • Chin Up.
  • Athlete can also use a band or a spotter to assist.
x
20
reps
Lunges - Traveling/Walking (with various reaches)
Objective: Lower Body Strength and Mobility

Equipment and Setup:

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)



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 can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Body weight only.
  • Decrease weight.
x
30
reps
Home or Travel Workout
X
5
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
    15
    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
    15
    reps
    Push Ups with Feet Elevated
    Objective: Upper Body Strength and Core

    Equipment and Setup:

    Physioball, Stool, Box, Bench, Bosu ball, Medicine Ball, or some other means to elevate feet.



    Technique/Execution:

    Lie on the floor face down and place your hands shoulder width apart in a high push up position. Place your toes on top of an object. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. 

    Variations: Bring your hands together and form a diamond between your fingers.  Widen your hands beyond shoulder width.



    Coaching Cues:
    • Abs tight.
    • Slow and controlled movement at all times.
    • Use full range of motion.
    Assessment:
    • Number of push-ups athlete can complete in 30 seconds with good form.
    Increase Challenge:
    • Progress to toes on ball or single leg.
    Decrease Challenge:
    • Push up with feet on the floor.
    x
    10
    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
    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
    5
    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
    5
    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
    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 in multiple ways (see video).



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

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps