A smarter way to train.

From Olympians to amateurs,
we train athletes and coaches.
CATZ Athletes are durable, coachable, and perform better in competition.
Become a CATZ Coach
Have a greater impact on your team, school, club, or community by becoming a CATZ Coach. We will teach you how to deliver the most effective sports performance training program today.

Join the movement of passionate coaches who want to integrate speed, conditioning, agility, mobility, and power into their practice plans to enhance athleticism and keep their athletes on the field.
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 15 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 - 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 - High Knees
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their knee up to the level of their waist with every stride. Try to keep the strides consistent.



Coaching Cues:
  • Traveling forward in the running form, knee comes up to waist level with every stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
  • Try not to break stride.
Assessment:
  • Athlete exhibits the flexibility required to bring knee up to waist on both sides.
  • Athlete is able to execute the coordination of this exercise over 40 meters.
Increase Challenge:
  • Increase speed of execution.
  • Perform high knees with every third step.
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
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 - Inside Touch (every 3rd step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their foot up to thigh height.  Tap the inside of the foot with opposite hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to thigh rather than hand down to foot.
  • Try to keep in stride.
Assessment:
Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed. Increase Challenge:
  • Alternate with outside foot taps.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Warm Up - Outside Foot Touch (3-step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and raise their foot to the side and bring their foot to their hand.  Tap the outside of the foot with same side hand. Alternate feet every three steps.



Coaching Cues:
  • Stand up straight and bring foot up to knee height rather than hand down to foot.
  • Try to keep in stride.
Assessment:
  • Athlete can execute skill with 5 taps right hand and 5 taps left hand while maintaining same speed.
Increase Challenge:
  • Combine with Inside Foot Tap.
Decrease Challenge:
  • Perform exercise while walking.
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
Prep
X
7

Perform as many rounds as possible in 7 minutes

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
10
reps
TRX - Mountain Climbers
Objective:

Core Strength, Upper Body Strength



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

Technique/Execution:

·       Place feet in the stirrups so that the tops of your feet are facing towards the ground. Place hands on the ground and get into push-up position.  Pull one knee into chest and then straighten back out.   Repeat on the other leg.  This completes one repetition.



Coaching Cues:
  • Keep core tight - movement should be from the core, not legs.
  • Keep the body flat - do not let the hips rise into the air.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • TRX Tuck
  • TRX Pike
  • Add weight vest or change tempo
Decrease Challenge:
  • Perform movement on your forearms
  • Regular mountain climber
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
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
3-Way Stop and Go
Objective: Speed, Agility, and Quickness

Equipment and Setup:

Set up 2 cones 5-10 yards apart or 3 cones equally spaced per diagram below:

 



Technique/Execution:

The 3-Way Stop and Go is a series of precise runs that focus on exact footwork, change of direction, loading and unloading.

  • Sprint stop right, backpedal stop right.
  • Sprint stop left, backpedal stop left.
  • Shuffle in both directions.
  • Sprint, closed pivot right foot forward, backpedal, open pivot right foot back.
  • Sprint, closed pivot left foot forward backpedal, open pivot left foot back.


Coaching Cues:
  • In the beginning, pause at the top and the bottom of each run.
  • As you get stronger, increase speed.
  • Focus on change of direction.
Assessment:
  • Is athlete able to execute the exercise under control and with the proper foot pattern?
Increase Challenge:
  • Increase speed of drill.
  • Increase depth of deceleration.
  • Magic Cone.
Decrease Challenge:
  • Slow down the speed of the runs.
x
3
reps
Fitness
X
1

Traveling movements at 15 yards down and back

Move the Mountain and Dolly Pike timed off of Sled Push

 

Repeat after Bucket 1

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
2
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
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
1
reps
Bucket 1
X
3
dB Dead Lift
Objective: Lower Body Strength

Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

Technique/Execution:

Start in square stance holding dumbbells at side. Drop into a squat by bending knees and sitting back with the hips.  Keep head and back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to the floor. Stand straight up.  Repeat.



Coaching Cues:
  • Keep head facing forward and back straight.
  • Keep chest high and arms straight to sides with feet flat on floor.
  • Sit back with weight on the heels of your feet.
  • Knees should point same direction as feet throughout movement.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Deadlift with Barbell.
Decrease Challenge:
  • Decrease weight.
x
20
reps
Hand Plank – Low Hold (moving)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Get in the top of a push-up position.  Lower yourself until your chest almost touches the ground. Hands should be just a little wider than shoulder width apart.  Keep your feet together and your back and legs straight.  Keep your head in a neutral position and look straight down.  Once you are stable, rock your body from side to side.  Then rock your body front and back.  Then move your body in circles - clockwise and counter-clockwise.  Keep this up for the designated amount of time.



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.
  • Change to 3-Point Hold.
Decrease Challenge:
  • Raise your hips if you get tired.
  • Drop to your knees.
  • Stop rocking and hold the plank in a neutral position.
x
10
reps
TRX - Row
Objective:

Upper Body Strength



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

Technique/Execution:

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



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

Equipment and Setup: Dumbbells and a bench

Technique/Execution:

When performing incline chest press place the bench at a 45º angle. Athlete will sit 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 tempos.
Decrease Challenge:
  • Use lighter weights.
  • Change tempos.
x
20
reps
Lawnmower
Objective: Upper Body Strength

Equipment and Setup:

Dumbbells, kettle bells, sandbells, resistance bands or core ball.



Technique/Execution:

Standing in a split stance with the left leg forward and weight in right hand.  Pull the weight up and back as far up as you can (like starting a lawnmower).  Repeat with the opposite side.  The exercise is performed at moderate speed.



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
10
reps
Bucket 2
X
3
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
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
Lower Body Bridge – Two Feet (with Hip Lifts)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Lie down on the ground with your knees bent, your feet flat on the ground in front of you and your hands at your side.  Push your hips up towards the ceiling until your thighs, hips and torso are all in line.  You will be supporting your body weight with your feet and your shoulders.  After you get in this position, pause for a second and drop your hips back to the ground.  Repeat this process of raising and lowering your hips.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep weight evenly distributed between legs.
  • Make sure your hips are in line with the rest of your body.
Assessment:
  • Complete 15 hips lifts in 30 seconds using a 1:1 tempo.
Increase Challenge:
  • Add a weight vest.
  • Place feet on an object (med ball, box, physio ball)
  • Single leg bridge with hip lifts.
Decrease Challenge:
  • Lower Body Bridge without hip lifts.
x
20
reps
Conditioning
X
5

.5 mile Hill Sprint, Jog back down

 

At bottom, perform exercises x 1 round

 

 

 

Jog 1 mile to cool down

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
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
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
Lateral Lunge
Objective: Lower Body Strength

Equipment and Setup:

Body Weight, Dumbbell, or Sandbell



Technique/Execution:

Athlete will stand in a square stance with feet directly under hips.  Take a step sideways to the right and perform a side lunge (left leg remains straight with toe pointing straight ahead and bending the right knee).  Return to the start and repeat side lunge with your left leg. Hold a sandbell or a dumbbell to increase challenge.



Coaching Cues:
  • Chest and head up.
  • Drive your hips back as if sitting in a chair.
  • Forward knee should point in the same direction as foot throughout lunge.
Assessment:
  • Athlete executes the exercise with good form.

Increase Challenge:
  • Increase weight.
  • Lateral Lunge with Stick.
Decrease Challenge:
  •  Forward Lunge.
x
10
reps
Home or Travel Workout
X
5

Perform as many rounds as possible in 30 minutes

Mountain Climbers without TRX

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
10
reps
TRX - Mountain Climbers
Objective:

Core Strength, Upper Body Strength



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

Technique/Execution:

·       Place feet in the stirrups so that the tops of your feet are facing towards the ground. Place hands on the ground and get into push-up position.  Pull one knee into chest and then straighten back out.   Repeat on the other leg.  This completes one repetition.



Coaching Cues:
  • Keep core tight - movement should be from the core, not legs.
  • Keep the body flat - do not let the hips rise into the air.
  • Breath throughout the movement.
Assessment:
Increase Challenge:
  • TRX Tuck
  • TRX Pike
  • Add weight vest or change tempo
Decrease Challenge:
  • Perform movement on your forearms
  • Regular mountain climber
x
20
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
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
20
reps
Hand Plank – High Hold (moving)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Get in the top of a push-up position.  Hands should be just a little wider than shoulder width apart.  Keep your feet together and your back and legs straight.  Keep your head in a neutral position and look straight down.  Once you are stable, rock your body from side to side.  Then rock your body front and back.  Then move your body in circles - clockwise and counter-clockwise.  Keep this up for the designated amount of time.



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 Low Hand Plank with Moving.
  • Change to 3-Point Bridge.
Decrease Challenge:
  • Raise your hips if you get tired.
  • Drop to your knees.
  • Do a hold without rocking.
x
10
reps
Burpees
Objective: Total Body Strength

Equipment and Setup: None

Technique/Execution:

Start in square stance.  Squat down low and place hands in front of you on floor.  Kick legs back into a hand plank position.  Jump feet back in, coming into low squat again and then jump up as high as possible.  Repeat for designated number of repetitions.



Coaching Cues:
  • Before attempting a Burpee, athlete should be able to execute a Hand Plank for at least 45 seconds.
  • Keep back straight in hand plank position.
  • Fully extend hips while jumping up.
Assessment:
  • Athlete can achieve proper hand plank position during Burpee.
Increase Challenge:
  • Add a Push-up at the Hand Plank position.
Decrease Challenge:
  • Hand Plank.
x
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.



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