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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 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
2
Medicine Ball - Slams (3-way Single Leg)
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Stand on your right leg 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 and to the outside of your right foot.  Bring the ball back over your head and repeat the exercise to the outside of your left foot.  Bring the ball back over your head and repeat the exercise to the middle of feet.  After designated number of repetitions on your right leg, switch to your left leg.



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.
Decrease Challenge:
  • Use a lighter ball.
  • 3-way Slam Split Stance.
x
5
reps
Pile Driver
Objective: Lower Body Strength and Power

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 straight up and forward in front of your head.  Bring weight back down between knees and repeat 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.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
10
reps
Lower Body Bridge – One Foot (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.  Raise one of your feet off the ground until that leg is straight.  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.  After finishing designated number of repetitions with one leg, switch to the other leg.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep thighs parallel to each other.
  • 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 foot on an object (med ball, box, physio ball).
Decrease Challenge:
  • Bridge with both feet on the ground or object.
  • Single Leg Bridge without the Hip Lifts
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
10
reps
TRX - Pistol Squat
Objective:

Lower Body Strength



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

Technique/Execution:

        Facing the anchor point, grab handles and raise right leg out in front of you off the ground.  Stand so the knee is not going past the toe on the left leg.  Begin exercise by squatting down on left leg while keeping right leg off ground. Squat down to about 90º at the knee.  Drive through the ground with heel and return back to the starting position.  This completes one rep.  Repeat his same process for the opposite leg



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Do not pull up with your arms...let your legs do the work.
Assessment:
Increase Challenge:
  • Pistol Squat and Hop
  • Piston Squat and Row
  • Add Weight Vest or Change Tempo
Decrease Challenge:
  • Two Legged Squat
  • Single Leg Squat w/o the TRX
x
10
reps
TRX - Push Up
Objective:

Upper Body Strength



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

Technique/Execution:

        Stand with feet shoulder width apart, facing away from the anchor point with your hands holding the handles. Keep body in a straight line, arms straight, walk feet toward anchor point (about 45º angle). Bend at the elbows while keeping the rest of body in straight line and lower your body down until your chest reaches the handles. Push body back up. This completes one repetition.



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
  • Feet in handles, hands on ground
Decrease Challenge:
  • Move feet further away from anchor point
  • Stagger stance
x
10
reps
Fitness
X
1

Run .5 miles

 

Perform between all buckets at at end of workout (3 total)

 

 

Bucket 1
X
4

Sled Push at 15 yards down and back

Horizontal Pull ups (Inverted Row)
Objective: Upper Body Strength

Equipment and Setup: Squat rack and Olympic bar

Technique/Execution: Set a standard Olympic bar on a squat rack so it is high enough to hang underneath without your back touching the floor. While in a supine position, hang underneath the bar with legs extended. Pull up until your chest almost touches the bar (slightly above the nipple line) and lower until your arms are completely extended. Repeat for the specified number of reps.

Coaching Cues:
  • Abs tight.
  • Maintain a rigid or tight body position.
Assessment:
  • Record maximum number of repetitions completed.
Increase Challenge:
  • Pull up.
Decrease Challenge:
  • Place bar in a higher position.
  • Keep knees bent.
x
15
reps
dB Chest Press - Alternating on Bench (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 dumbbell up with right arm and keep elbows to the sides until arm are extended and then lower the weight down to side of upper chest (2” above chest). The opposite arm remains in the starting position until the right dumbbell returns to the start position.  Repeat on left side.  Continue this movement of right and then left for the designated number of repetitions.

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 weights.
  • Change tempo.
x
10
reps
Skater Hops
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Standing on your left leg, leap laterally to your right leg and then leap back to the left. Swing arms across body with each leap.  Keep your body low to the ground with your knees bent.  This should be done continuously for designated number of repetitions or time.



Coaching Cues:
  • Land softly.
  • Stay low to the ground.
  • Swing both arms to the direction you are leaping.
Assessment:
  • Athlete can execute the leap with good form flexing the ankle, knee, and hip.
Increase Challenge:
  • Traveling Skater Hops.
Decrease Challenge:
  • Lateral Broad Jump.
  • Single Leg Hop in place.
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
2
reps
Bucket 2
X
3
Single Arm Snatch
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: Athlete will stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward. Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell. 

Jump upward extending body. Shrug shoulders and pull dumbbell upward with arm allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible. Aggressively pull body under dumbbell. Catch dumbbell at arm's length while moving into squat position. Stand up with dumbbell overhead. 

Return to start by lowering dumbbell to front of shoulder, then down to original position in front of thigh. Repeat.



Coaching Cues:
  • Keep core tight and back flat.
  • Dip with hips.
  • Explode while keeping the dumbbell as close to the body as possible.
  • Full arm extended and sit into catch.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Barbell snatch.
Decrease Challenge:
  •  Decrease weight.
  • High pull with dumbbell.
x
10
reps
Squat - Split Stance with Object Overhead
Objective: Lower Body Strength

Equipment and Setup: Stick, Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Athlete will start by standing in a split stance, knees slightly flexed, and holding a stick overhead. Squat down by bending your forward leg until your front thigh is parallel to the ground and your rear knee almost touches the ground. Stand up and repeat for the designated number of repetitions. Switch legs and 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:
  • Split Squat to Overhead Press.
Decrease Challenge:
  • Split Squat.
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
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
Conditioning
X
1

Running for duration--forget watch, run until you can't

Home or Travel Workout
X
5
STAR Drills - Lunges
Objective: Lower Body Strength

Equipment and Setup: 5 Cones and Dumbbell, Sandbell, Medicine Ball, or Stick

Technique/Execution:

With your hands on your hips, lunge forward with your right foot, sinking down as low as you can control bending your knee up to 90º.  Return to start and repeat forward lunge with the left leg.  Return to start and then take a step sideways to the right and perform a side lunge (left leg remains straight with toe pointing straight ahead).  Return to the start and repeat side lunge with your left leg.  Return to the start.  With your right leg, step back and slightly rotate to a 135º angle (5 o’clock position) and come down into a lunge position. Left leg should remain straight and toe pointing straight ahead (the 12 o’clock position).  Return to the start and repeat 135º lunge with your left leg to the 7 o'clock position.



Coaching Cues:
  • Chest and head up.
  • Lunge as far as you can comfortably with your back knee never touching the ground.
  • Knees should travel over toes.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  •  Add external weight.
Decrease Challenge:
  • Forward Lunge.
  • Lateral Lunge.
x
5
reps
Lower Body Bridge – One Foot (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.  Raise one of your feet off the ground until that leg is straight.  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.  After finishing designated number of repetitions with one leg, switch to the other leg.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep thighs parallel to each other.
  • 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 foot on an object (med ball, box, physio ball).
Decrease Challenge:
  • Bridge with both feet on the ground or object.
  • Single Leg Bridge without the Hip Lifts
x
25
reps
Push Ups with Clap
Objective: Upper Body Strength

Equipment and Setup: None

Technique/Execution:

Start in a high push up position.  Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching your body before it falls.  Repeat.



Coaching Cues:
  • Abs tight.
  • Keep back straight throughout the exercise.
  • Use full range of motion.
  • Hands flat and shoulders over hands.
Assessment:
  • Record number of Clap Push-ups performed.
Increase Challenge:
  • Increase number of repetitions or number of claps between push-ups as ability improves.
Decrease Challenge:
  • Perform the push-up with enough force to leave the ground but do not add the clap.
x
15
reps
Squat - Split Stance with Object Overhead
Objective: Lower Body Strength

Equipment and Setup: Stick, Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Athlete will start by standing in a split stance, knees slightly flexed, and holding a stick overhead. Squat down by bending your forward leg until your front thigh is parallel to the ground and your rear knee almost touches the ground. Stand up and repeat for the designated number of repetitions. Switch legs and 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:
  • Split Squat to Overhead Press.
Decrease Challenge:
  • Split Squat.
x
15
reps
Butt Burner
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.



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 - 4-way.
  • Butt Burner (loaded)
Decrease Challenge:
















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
10
reps
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.
Flexibility - Retro Lunge
Objective: Warm Up, Mobility and Flexibility

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