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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
2
Pick up and Reach 2-way (loaded)
Objective: Full Body Strength and Mobility

Equipment and Setup: Sandbells or Dumbbells

Technique/Execution: Athlete will start by standing in split stance, right leg forward.  Begin by reaching forward and across your body with left hand, weight onto the front leg (anterior lunge position).  Decelerate this motion.  Shift weight to left leg and reach posteriorly over the left shoulder.  Repeat exercise with opposite hand and leg.

Coaching Cues:
  • Split 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 shall execute with proper form.
Increase Challenge:
  •  4-way Pickup and Reach.
Decrease Challenge:
  •  Body weight only.
x
16
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
16
reps
Get Off Of Me's
Objective:

Full Body Strength, Upper Body Strength



Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Athlete will start in a squared stance with knees slightly flexed and both arms dropped down to the side.  Perform an upright row with one arm, pulling elbow up and out of the way.  Add a trunk rotation and the elbow is rotated to the back as if elbowing somebody behind you.  As weight is being lowered perform upright row on other arm.  The exercise is performed with some speed and alternating arm action.  It can be done with alternating arms or with both arms moving together.



Coaching Cues:
  • Always keep the elbows higher than the wrists.
  • Activate core muscles to keep spine neutral during movement.
  • Bend knees slightly to reduce force absorption by the lumbar spine.
Assessment:
  • Not controlling the weight.
  • Rounded shoulders.
  • Not performing the exercise through full range of motion.
Increase Challenge:
  • Increase the weight.
  • Perform in a split stance
  • Perform the exercise on single leg
  • Perform with both arms simultaneously
Decrease Challenge:
  • Perform the exercise using a lighter weight.
  • Use less range of motion depending on ability
x
16
reps
Zipper Drill
Objective: Conditioning, Quickness, Agility

Equipment and Setup: 13 cones

Technique/Execution:

The Zipper Drill is a great conditioning exercise while working on quick feet and lateral movement.  To set up the exercise you need 4 cones set up 5 yards apart and 8 additional cones set up in pairs 3 yards apart from each middle cone on the left and right.  Athlete will run the zipper in the pattern shown below.  Forward is a sprint, shuffle right, shuffle left, shuffle back to center.  Repeat the drill the next time starting with a shuffle to the left.  Drill can be executed moving backwards (advanced).



Coaching Cues:
  • Accelerate to middle cone and drop hips to initiate the shuffle.
  • Do not let feet "click" when shuffling.
Assessment:
  • Athlete demonstrates the ability to lower hips to initiate shuffles.
  • Athlete shuffles laterally without "clicking" feet together.
Increase Challenge:
  • Carioca instead of Shuffles.
  • Increase number of times through.
  • Move the Mountain.
Decrease Challenge:
  • 3-way Shuttle Runs.
  • Decrease number of cones.
x
4
reps
Bucket 1
X
3

Sled Push at 15 yards one way

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
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
5
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
50
reps
Vertical Jump - Continuous
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand with your feet directly under your hips.  Drop into a squatting position as your hands reach behind your back. Jump as high as you can while bringing your hands above your head.  Land softly and immediately repeat the jump.



Coaching Cues:
  • Make sure to use arms when you jump, throw both arms forward and up for upward momentum.
  • Make sure feet are hip width apart.
  • Land on balls of feet, knees do not bend beyond 90º.
Assessment:
  • Jump for height using the Just Jump or Vertec and record the best jump of five trials.
  • Arms travel behind hips as athlete lowers body.
  • Arms rise above head as they jump in the air.
Increase Challenge:
  • Broad Jump and Stick
Decrease Challenge:
  • Vertical Jump and Stick
x
5
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
Sled Push
Objective: Lower body strength

Equipment and Setup: sled

Technique/Execution: Keep arms extended, body long, and drive off the toes through thighs and glutes

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
5
reps
Bucket 2
X
4

Move the Mountain with 4 objects down and back

dB Chest Press (Flat)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells and a bench

Technique/Execution: Athlete will lie on bench while keeping feet flat on the floor.  Position the dumbbells to the side of your chest.  Press the dumbbells up directly above each shoulder.  Lower the weight back to starting position.  Repeat.


Coaching Cues:
  • Abs tight.
  • Feet flat on the floor.
  • Control the weight at all times and use full range of motion.
Assessment:
  • Do 10 repetition maximum ("RM") and record weight.

Increase Challenge:
  • Add weight.
  • Change tempo.
Decrease Challenge:
  • Use lighter weight.
  • Change tempo.

x
25
reps
TRX - I's, T's, Y's
Objective:

Upper Body Strength, Core Strength



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

Technique/Execution:

·       Stand in a straight line with feet shoulder width apart, facing the anchor point and arms stretch straight up overhead (should look like an “I”).  Slowly bring arms straight out in front of body.  Repeat process making “I”.  “T” have arms straight out to sides.  “Y” have arm 45º - between “I” and “T”.



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Keep arms straight—arms should not bend or row in the movement.
Assessment:
Increase Challenge:
  • Walk feet closer to anchor point.
  • Add a weight vest or change tempo.
Decrease Challenge:
  • Walk feet further away from anchor point.
x
5
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
5
reps
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
1
reps
Bucket 3
X
3
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
25
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
15
reps
Ab Dolly - Circles
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 towards your chest.  Now move the Ab Dolly in a clockwise circle with your feet.  After the designated number of reps or time, move the Ab Dolly in a counter clockwise circle with your feet.



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 circle.
Assessment:
  • Can smoothly complete 5 circles clockwise and 5 circles counterclockwise.
Increase Challenge:
  • Make larger circles.
Decrease Challenge:
  • Make smaller circles.
  • Ab Dolly V's.
x
5
reps
Conditioning
X
5
15 second Hill Sprint on 30-60 second recovery
Recover 2-4 minutes
(5 rounds before 30 second interval)

30 second Hill Sprint on 1-2 min recovery
Recover 2-4 minutes
(5 rounds)

Repeat as desired
Home or Travel Workout
X
5

Lateral Broad Jump and Bear Crawl are over and back

Butt Burner 4-way
Objective: Lower Body Strength, Mobility

Equipment and Setup:

None.



Technique/Execution:

Stand on left leg.  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 hands and repeat exercise.  Now perform the exercise using the same hand and the same leg reaching to the inside.  Switch feet and hands and repeat exercise. 



Coaching Cues:
  • Focus on sitting your hips back.
  • Athlete does not bend at waist.
  • Keeping your chest up.
  • 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:
  • Reach to floor.
  • Butt Burner (loaded)
Decrease Challenge:
  • Butt Burner































x
16
reps
Broad Jump - Lateral and Stick
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand sideways to the starting line.  Squat down and jump to your right as far as possible using a double arm swing.  Land softly on the balls of your feet.  Knees should not bend beyond 90º.  Upon landing, pause for a one second count before starting your next jump.  Jump for designated number of repetitions and then repeat jumping to your left (not shown here).





Coaching Cues:
  • Make sure to use arms when you jump. Throw both arms forward as you jump to the side.
  • Make sure feet are hip width apart.
  • Land on balls of feet, knees do not bend beyond 90º.
  • Jump off 2 feet, land on 2 feet.
Assessment:
  • Measure best distance of three trials.
  • Athlete's arms come forward as they jump to the side.
  • Athlete lands with knees bent 90º.


Increase Challenge:
  • Lateral Broad Jump - continuous.
Decrease Challenge:
  • Forward or Reverse Broad Jump and Stick.
x
16
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
16
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
16
reps
Squats
Objective: Lower body strength

Equipment and Setup:

Technique/Execution: Athlete stands with feet shoulder width apart. Keeping the upper body tall and chin lifted draw the butt back and down with maintaining a strong core and weight in the heels of the foot.

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
16
reps
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.
Flexibility - Retro Lunge
Objective: Warm Up, Mobility and Flexibility

Equipment and Setup: None

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

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

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

Equipment and Setup: None

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

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

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

Equipment and Setup: None

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

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

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

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

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

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

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



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

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

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

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



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

  • Athlete can execute the exercise with good form.

Increase Challenge:

Decrease Challenge:

x
6
reps