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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 - Forward Shuffles
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
Increase Challenge:
  • Increase speed.
x
2
reps
Warm Up - Carioca
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
Increase Challenge:
  • Carioca with high knee.
x
2
reps
Warm Up - Side Hops (Puddle Jumpers)
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Athlete will face 90º to the direction of movement with feet together. Imagine a puddle in front of the lead foot.  Drive off the back foot, jumping as far as possible, and landing softly on the front foot on the other side of the “puddle”.  Continue this jumping motion continuously.



Cues:
  • Hips and shoulders should be squared, and remain so, throughout the exercise.
  • The power should be the drive off the back foot.
  • Land softly on the front foot.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Side Shuffles.
Increase Challenge:
  • Leap farther and higher.
x
2
reps
Warm Up - Backward Shuffles
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward Shuffles.
Increase Challenge:
  • Drop lower in stance.
x
1
reps
Warm Up - Forward Crossover Run (Crazy Legs)
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Use forward running form.  With each step, cross your leg over an imaginary line landing your foot in front of the opposite hip.  Repeat with each step.



Cues:
  • Elbows at right angles (L).
  • Stand tall.  Try to keep shoulders square.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Perform exercise while walking.
Increase Challenge:
  • Backward Crossover Run.
x
1
reps
Warm Up - Acceleration Runs
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Start with a slow forward run and pick up speed during the run until you are running about 80% of your top speed.  Do a jog return between each.



Cues:
  •  Remember this is a warm-up so build up to 80% of your top speed.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
Increase Challenge:
x
3
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
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