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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 20 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 - 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 - Twister 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.  Athlete rotates upper body towards the elevated leg with each step.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Opposite arm and leg action.
  • Rotate upper body towards elevated leg.
Assessment:
  • Athlete capable of executing the step hop pattern with the correct opposite arm and leg action.
  • Athlete able to rotate the upper body towards the correct leg.
Increase Challenge:
  •  Skip for height.
  • Skip for distance
  • Skip with arm swings.
Decrease Challenge:
  • Forward gallop.
  • Skip.
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 - 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 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
Obstacle Course
X
1

Run through the obstacle course 6 total times

 

Repeat obstacle course after each bucket

After bucket 1 = 4 times

After bucket 2 = 3 times

After bucket 3 = 2 times

After bucket 4 = 1 time

Obstacle Course
Objective: Conditioning, Agility, Quickness

Equipment and Setup: 8 cones, 4 sticks, 9 hurdles

Technique/Execution:

The Obstacle Course leaves room for the coaches' imagination.  There are many ways to set up an obstacle course and the key is to get the right flow.  Keep in mind how many people will be running the course, what they are capable of doing, and how to keep it moving without bottlenecks.  Below is a sample obstacle course that works in an area that is 20 yards long by 10 yards wide.

Start at the M drill, sprint round the cone, open turn to sprint, slalom through the sticks, two-footed hop through hurdles, repeat.

 



Coaching Cues:
  • Lower hips while changing direction.
  • Accelerate out of obstacles.
Assessment:
  • Time the obstacle course.
Increase Challenge:
  • Add more obstacles.
  • Increase the number of repetitions through course.
Decrease Challenge:
  • Decrease number of times through.
  • Decrease number of obstacles.
x
6
reps
Prep
X
3
STAR Drill - Squat and Reach
Objective: Lower Body Strength, Power, Mobility, Coordination, and Balance

Equipment and Setup: 5 Cones

Technique/Execution:

Set up 5 cones in a 5-pointed star as shown below (about 3 feet from center). 

The points are called “forward”, “right”, “left”, “back right”, and “back left”.  The athlete will stand in the middle of the star in an athletic position. They will then squat and reach towards each point of the STAR in the order listed above.  Athlete always returns to athletic stance after reaching to a point.  The leader of the group can vary the order and the athletes will follow based on visual or verbal cues.



Coaching Cues:
  • Coach gives directions.
  • Make sure athlete returns to neutral stance after each reach.
Assessment:
       
  • Athlete can execute a proper squat and reach to all points.
Increase Challenge:
  • Try to touch each cone with the reach.
  • Add a jump at the top of the squat.
Decrease Challenge:
  • Decrease depth of squat.
x
5
reps
Alternating Upright Rows (square stance)
Objective: 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.  As weight is being lowered perform upright row on other arm.  The exercise is performed with moderate speed with alternating arm action.  The upward movement is explosive, generating force from the lower extremity.

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 the exercise on single leg
Decrease Challenge:
  • Perform the exercise using a lighter weight.
  • Concentrate on form and technique
x
10
reps
Pick up and Press (2-way)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: 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.  Shift weight to right leg and press both dumbbells overhead.

Coaching Cues:
  • Shift weight from front to back.
  • Extend arms overhead.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add weight.
Decrease Challenge:
  • Decrease weight.
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
20
reps
Bucket 1
X
4
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
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
20
reps
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
30
sec
Bucket 2
X
4
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
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
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
10
reps
Bucket 3
X
4

Bear Crawl at 15 yards down and back

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
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
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
10
reps
Bear Crawl
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.  Move forward by alternating your hands and your legs.  As you crawl forward, keep both your knees inside your elbows to prevent your hips from swaying side to side.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep your butt low.
Assessment:
       
  • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
Increase Challenge:
  • Backwards Bear Crawl.
Decrease Challenge:
  • Push Up.
x
2
reps
Bucket 4
X
4
Step Downs (from Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench

Technique/Execution:

Stand on a box with your right foot on side edge of box.  Lower your left leg down slowly as if to touch floor. Repeat for desired number of repetitions.  Switch sides and perform exercise with left foot on the box.



Coaching Cues:
  • Keep head and chest up.
  • Drive hips back.
  • Bring arms out front to counter balance.
  • Try to get leg on box to 90º in a controlled manner and keep knee directly over toe.
Assessment:
  • Measure knee flexion at the bottom of the squat.  Observe knee position at the bottom of the squat...should be directly over toes.
Increase Challenge:
  • Increase height of box.
  • Add resistance.
  • Step Downs (3-way)
Decrease Challenge:
  • Step Ups.
  • Butt Burner (4-way).
  • Use a lower box or stool.
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
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
10
reps
Conditioning
X
5

Perform as many rounds as possible in 30 minutes

Minimal rest between exercises

30 seconds rest between rounds

All traveling movements at 15 yards down and back

Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
30
sec
Bear Crawl
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.  Move forward by alternating your hands and your legs.  As you crawl forward, keep both your knees inside your elbows to prevent your hips from swaying side to side.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep your butt low.
Assessment:
       
  • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
Increase Challenge:
  • Backwards Bear Crawl.
Decrease Challenge:
  • Push Up.
x
2
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
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
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
Step Downs (from Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench

Technique/Execution:

Stand on a box with your right foot on side edge of box.  Lower your left leg down slowly as if to touch floor. Repeat for desired number of repetitions.  Switch sides and perform exercise with left foot on the box.



Coaching Cues:
  • Keep head and chest up.
  • Drive hips back.
  • Bring arms out front to counter balance.
  • Try to get leg on box to 90º in a controlled manner and keep knee directly over toe.
Assessment:
  • Measure knee flexion at the bottom of the squat.  Observe knee position at the bottom of the squat...should be directly over toes.
Increase Challenge:
  • Increase height of box.
  • Add resistance.
  • Step Downs (3-way)
Decrease Challenge:
  • Step Ups.
  • Butt Burner (4-way).
  • Use a lower box or stool.
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
10
reps
Home or Travel Workout
X
5

Perform as many rounds as possible in 30 minutes

Minimal rest between exercises

30 seconds rest between rounds

 

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
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
10
reps
Step Downs (from Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench

Technique/Execution:

Stand on a box with your right foot on side edge of box.  Lower your left leg down slowly as if to touch floor. Repeat for desired number of repetitions.  Switch sides and perform exercise with left foot on the box.



Coaching Cues:
  • Keep head and chest up.
  • Drive hips back.
  • Bring arms out front to counter balance.
  • Try to get leg on box to 90º in a controlled manner and keep knee directly over toe.
Assessment:
  • Measure knee flexion at the bottom of the squat.  Observe knee position at the bottom of the squat...should be directly over toes.
Increase Challenge:
  • Increase height of box.
  • Add resistance.
  • Step Downs (3-way)
Decrease Challenge:
  • Step Ups.
  • Butt Burner (4-way).
  • Use a lower box or stool.
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
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.  This Cool Down includes core exercises.
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
1
min
Side Plank (feet together)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Lie on your side with one foot on top of the other.  Rest your upper body on your forearm that is perpendicular to your body. Raise your hips so they are straight in line with the rest of your body.  Extend your other hand straight up into the air.  Look straight ahead.  Switch sides.



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.
  • Performing Side Plank in a High Hold position.
Decrease Challenge:
x
1
min
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
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
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
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:

Increase Challenge:
Decrease Challenge:
x
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