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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:
  • Forward Shuffles.
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 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
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
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
TRX - Leg Curls
Objective:

Core Strength, Lower Body Strength



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

Technique/Execution:

·       Lay down on your back and place your heels in foot cradle.  With legs straight, lift hips off the floor.  To begin exercise, bend knees to bring heels to glutes.  Straighten legs back to start position.  This completes one repetition.



Coaching Cues:
  • Keep glutes and abs tight during the lift.
  • Use arms to help brace your body.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • Move further from the anchor point
  • Alternating legs
  • Add weight vest or change tempo
Decrease Challenge:
  • Move closer to the anchor point
  • TRX Hip Lifts
x
20
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
20
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
20
reps
Strength
X
4

Lateral Bear Crawl at 15 yards down and back

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
15
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
15
reps
dB High Pull
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Start in a squared stance, holding a dumbbell in one hand.  Squat and drop weight between knees then jump straight up and bring weight under the armpit of the hand you are using.  Lower weight back down between knees and repeat for designated number of repetitions.  Switch hands are repeat.



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.
  • Lead with your elbow in the pull.
  • Keep dumbbell close to your body.
Assessment:
  • Good squat form on the descent.
  • Weight should travel close to the body.
  • Develop rhythm so that jump (extension of ankle, knee, hip) and shrug occurs at the same time.
Increase Challenge:
  • Increase weight.
  • Use two Dumbbells.
  • Use a Barbell.
Decrease Challenge:
  • Decrease weight.
x
15
reps
Bear Crawl - Lateral
Objective: Core Strength and Full Body

Equipment and Setup: None

Technique/Execution:

Get down on your hands and knees.  Lift your knees off the ground so that you are supported by your hands and feet in a crawling position.  You will move sideways by alternating your hands and your legs.  As you crawl sideways, do not cross your hands or feet over each other.  Bring your hand to your hand and your foot to your foot.  Your weight should be evenly distributed.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep your butt low.
  • Be deliberate in your movement.
Assessment:
  • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
Increase Challenge:
Decrease Challenge:
  • Backward Bear Crawl.
  • Forward Bear Crawl.
x
1
reps
Fitness
X
3
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
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
Airplane Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

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



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of airplane push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Push up.
x
60
sec
Scissor Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  Repeat.



Coaching Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Split Squats (no jumps/switches).
x
60
sec
Conditioning
X
1

5k Time Trial

Home or Travel Workout
X
5
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
Airplane Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

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



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of airplane push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Push up.
x
5
reps
Step Ups (on Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench.  Dumbbell, Sandbell, Medicine Ball, or Core Ball.

Technique/Execution:

Stand in front of box or a stool.  Step up onto the top of the platform with your right foot followed by your left foot. Now step back down leading with your right foot and follow with your left foot.  Execute the designated number of step ups with the right foot and then repeat leading with the left foot.



Coaching Cues:
  • Keep chest and head up.
  • Lead knee should point same direction as foot throughout movement.
Assessment:
  • The number of steps that can be completed in one minute.
Increase Challenge:
  • Increase the height of the step.
Decrease Challenge:
  • Lower height of step.
  • Body weight only.
x
10
reps
Scissor Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  Repeat.



Coaching Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Split Squats (no jumps/switches).
x
20
reps
Mountain Climbers
Objective:

Core and Conditioning



Equipment and Setup:

none



Technique/Execution: Place the hands just outside of the shoulders and lift up onto the toes so that the body is in a straight line from the head to the heels (similar to the push up position).  Lift the right foot off of the ground and bring the knee to the chest.  Place the foot back to the start position and repeat with the left leg.  This movement should be done fast and performed to the desired reps.

 



Coaching Cues:
  • The core should be what moves the leg.
  • Do not let to foot touch the floor when the knee is to the chest.
Assessment:
  • Athlete can perform exercise with proper movement.
Increase Challenge:
  • More repetitions.
  • Slow down the movements.
  • Bring knees across the chest with a twisting motion.
Decrease Challenge:
  • Fewer repetitions.
x
20
reps
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.
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