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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 - 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 - 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
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 - Side Hops (Puddle Jumpers)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 90º to the direction of movement with feet together. Imagine a puddle in front of the lead foot.  Drive off the back foot, jumping as far as possible, and landing softly on the front foot on the other side of the “puddle”.  Continue this jumping motion continuously.



Coaching Cues:
  • Hips and shoulders should be squared, and remain so, throughout the exercise.
  • The power should be the drive off the back foot.
  • Land softly on the front foot.
Assessment:
  • Balance and load back leg (bend ankle, knee, and hip).
  • Athlete demonstrates an ability to land softly.
Increase Challenge:
  • Leap farther and higher.
Decrease Challenge:
  • Side Shuffles.
x
2
reps
Warm Up - Backward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 45º opposite to the direction of movement and perform two backward shuffles in a gallop pattern leading with the front foot. Turn 90º and perform two more backward shuffles leading with the other foot.  Repeat.  Always turn 90º towards the direction of movement.



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Drop lower in stance.
Decrease Challenge:
  • Forward Shuffles.
x
1
reps
Warm Up - Forward Crossover Run (Crazy Legs)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Use forward running form.  With each step, cross your leg over an imaginary line landing your foot in front of the opposite hip.  Repeat with each step.



Coaching Cues:
  • Elbows at right angles (L).
  • Stand tall.  Try to keep shoulders square.
Assessment:
  • Athlete can land foot in front of opposite hip for ten consecutive strides.
Increase Challenge:
  • Backward Crossover Run.
Decrease Challenge:
  • Perform exercise while walking.
x
1
reps
Warm Up - Acceleration Runs
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Start with a slow forward run and pick up speed during the run until you are running about 80% of your top speed.  Do a jog return between each.



Coaching Cues:
  •  Remember this is a warm-up so build up to 80% of your top speed.
Assessment:
  • Athlete demonstrates ability to steadily increase speed.
Increase Challenge:
Decrease Challenge:
x
3
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
3
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
5
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
5
reps
STAR Drill - Squat and Reach
Objective: Lower Body Strength, Power, Mobility, Coordination, and Balance

Equipment and Setup: 5 Cones

Technique/Execution:

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

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



Coaching Cues:
  • Coach gives directions.
  • Make sure athlete returns to neutral stance after each reach.
Assessment:
       
  • Athlete can execute a proper squat and reach to all points.
Increase Challenge:
  • Try to touch each cone with the reach.
  • Add a jump at the top of the squat.
Decrease Challenge:
  • Decrease depth of squat.
x
5
reps
X-Box and Square Box Drill
Objective: Speed, Agility, and Quickness

Equipment and Setup:

Set up 4 cones at 5 yards about in the shape of a square:

 



Technique/Execution:

The X-Box and Square Box drill utilized cones set in a square with a variety of runs in multiple directions.  The X-Box runs move diagonally through the middle of the box and the Square Box runs utilize the perimeter.

  • Random patterns – sprint, shuffle, sprint
  • Sprint, backpedal, sprint
  • All sprints.



Coaching Cues:
  • Lower your hips when decelerating.
  • Focus on change of direction.
  • Stay low while shuffling.
Assessment:
  • Athlete can execute exercise with proper form.
Increase Challenge:
  • Increase speed of drill.
  • Change dimensions of drill (smaller or larger).
  • Make reactive - chaos.
Decrease Challenge:
  • Slow down.
  • Pause at each cone.
  • x
    3
    reps
    Strength
    X
    4
    dB Push Press
    Objective:

    Upper Body Strength and Lower Body Power



    Equipment and Setup:

    Sandbells or Dumbbells



    Technique/Execution:

    Stand in a square stance with a dumbbell in each hand at shoulder height. Slightly bend knees and hips and quickly straighten them (dip and drive). Press dumbbell directly over shoulders until arms are extended. Bring weights back to shoulder height. Repeat. The upward movement is explosive, generating the initial force from the lower body.



    Coaching Cues:
    • Abs tight.
    • Athletic stance (knees slightly bent).
    • Control the weight at all times.
    • Use full range of motion.
    • Use a weight that is comfortable for the athlete.
    Assessment:
    • Athlete can execute the exercise with good form.   
    Increase Challenge:
    • Increase weight.
    Decrease Challenge:
    • Decrease weight.
    x
    15
    reps
    Pull ups (Neutral Grip, Wide Grip, Alternate Grip)
    Objective: Upper Body Strength

    Equipment and Setup: Pull Up Bar

    Technique/Execution:

    Athlete stands on bench or box and grips bar with palms facing away and hands wider than shoulder width apart.  Lower yourself slowly until arms are fully extended.  Pull yourself up until you chin rises above the bar.  Repeat.



    Coaching Cues:
    • Move under control.
    • Do not swing your hips.
    • Fully extend your arms with each repetition.
    Assessment:
    • Record maximum number of repetitions athlete can perform.
    Increase Challenge:
    • Modify hand position with different grips.
    Decrease Challenge:
    • Chin Up.
    • Athlete can also use a band or a spotter to assist.
    x
    15
    reps
    Lunge and Curl
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells, sandbells

    Technique/Execution:

    Hold two dumbbells. While performing a lunge, do a bicep curl (bilateral) with each lunge.  You can perform the curl at the top of the lunge or at the bottom of the lunge (shown both ways).



    Coaching Cues:
    • Do not let knees touch floor.
    • Control the weight at all times.
    • Keep abs tight.
    • Do not let knees drive out over toes.
    • Keep chest and shoulders up.
    Assessment:
    • Athlete can execute the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Reverse Lunge and Curl.
    Decrease Challenge:
    • Decrease weight.
    x
    15
    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
    30
    reps
    Fitness
    X
    3
    Box Jumps
    Objective: Lower Body Power

    Equipment and Setup: Box (12" to 36") or other object to jump onto.

    Technique/Execution: Stand in front of box or a stool.  Set feet shoulder width apart and about 2 feet away from box.  Jump straight up and land on box softly.  Step down to ground/lower box to get back into starting position.  Repeat.

     



    Coaching Cues:
    • Keep chest and head up.
    • Swing your arms from back to forward to assist in the jump.
    • Land as softly as possible.
    • Start with smallest box and move up to higher box when comfortable.
    Assessment:
    • Athlete can execute exercise with good form.
    Increase Challenge:
    • Use a higher box.
    • Jump off box with two feet and land softly.
    Decrease Challenge:
    • Use a lower box.
    • Step Ups on Box
    x
    60
    sec
    Shuffle Shuffle Sprint
    Objective: Conditioning, Agility, Quickness

    Equipment and Setup: 4 cones

    Technique/Execution:

    Shuffle Shuffle Sprint works on conditioning, lateral movement and quickness.  To set up the exercise you need 4 cones set up in pairs 25 yards apart.  The cones in each pair should be 5 yards apart.  Athlete will shuffle forward and back in the first pair of cones and then sprint to the far end of the next set of cones.  There they will repeat the shuffle forward and back before sprinting back to the first set of cones.  Repeat for designated number of sets.



    Coaching Cues:
    • Lower hips for the shuffle.
    • Accelerate quickly out of the shuffle into the sprint. 
    • Do not cross feet or click feet together during shuffles.
    Assessment:
    • Complete Shuffle, Shuffle, Sprint twice for time.
    Increase Challenge:
    • Carioca instead of Shuffles.
    • Increase number of times through.
    Decrease Challenge:
    • Decrease number of times through.
    • Decrease distance between cones.
    x
    60
    sec
    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
    60
    sec
    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
    60
    sec
    Conditioning
    X
    5

    Run .25 miles at the end of each round

    Minimal rest between exercises

    1 minute rest between rounds

    Box Jumps
    Objective: Lower Body Power

    Equipment and Setup: Box (12" to 36") or other object to jump onto.

    Technique/Execution: Stand in front of box or a stool.  Set feet shoulder width apart and about 2 feet away from box.  Jump straight up and land on box softly.  Step down to ground/lower box to get back into starting position.  Repeat.

     



    Coaching Cues:
    • Keep chest and head up.
    • Swing your arms from back to forward to assist in the jump.
    • Land as softly as possible.
    • Start with smallest box and move up to higher box when comfortable.
    Assessment:
    • Athlete can execute exercise with good form.
    Increase Challenge:
    • Use a higher box.
    • Jump off box with two feet and land softly.
    Decrease Challenge:
    • Use a lower box.
    • Step Ups on Box
    x
    15
    reps
    Medicine Ball - Slams (1-way Square Stance)
    Objective: Full Body Strength and Core Strength

    Equipment and Setup: Medicine Ball

    Technique/Execution: Start with feet shoulder-width apart with a medicine ball held over your head with both hands. Jump up and bring your arms down the front of your body towards your hips.  Explosively throw the medicine ball directly down into the floor.  Bring the ball back over your head and repeat the exercise.


    Coaching Cues:
    • Release the ball once your arms are almost completely lowered.
    • Throw it down onto the floor directly between your feet.
    • Finish in a squatted position and catch the ball as it bounces up towards you.
    • As you throw the ball down, make sure you are keeping your abdominal muscles braced.
    • If using a bouncy medicine ball, make sure that you have ample space for safety.  if you are using a non-bouncy medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.
    Assessment:
    Increase Challenge:
    • Use a heavier ball.
    • Perform exercise in a split stance or on a single leg.
    • 2-way or 3-way Slam.
    Decrease Challenge:
    • Use a lighter ball.
    x
    15
    reps
    Airdyne Bike Sprint
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:
    Increase Challenge:
    Decrease Challenge:
    x
    60
    reps
    Home or Travel Workout
    X
    1

    Break up numbers as needed/desired

    Dolly Tucks can be performed on a towel or hopping feet in and out

    Tricep Extension on Bench
    Objective: Upper Body Strength

    Equipment and Setup:

    Dumbbells, Sandbells, and a Bench.



    Technique/Execution:

    Lie on bench and position dumbbells overhead with arms straight. Lower dumbbells by bending elbow until they are next to your ears. Extend arms. Repeat.



    Coaching Cues:
    • Feet flat on the floor
    • Don't bounce at bottom of movement.
    • Elbows stay directly above shoulders.
    Assessment:
    • Athlete can execute the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Use an EZ Curlbar.
    Decrease Challenge:
    • Decrease weight.
    x
    75
    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
    75
    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
    100
    reps
    Sit-ups with Partner
    Objective: Core Strength

    Equipment and Setup: None but you need a partner.

    Technique/Execution:

    Have athletes pair up and sit across from a partner with their feet touching each other’s.  The partners will lie back together and then sit up together.  At the top of the sit-up, the partners should give each other a "high-five". They can start with their right hand, alternate with their left hand, or clap both hands together.  Repeat for desired number of repetitions.



    Coaching Cues:
    • Keep your core tight.
    • Partners need to keep their feet together.
    • Communicate with each other such as "up" and "down".
    Assessment:
    • Athletes are able to perform the partner sit in synch at least 10 times.
    Increase Challenge:
    Decrease Challenge:
    • Individual sit-up.
    x
    100
    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
    100
    reps
    Squats
    Objective: Lower body strength

    Equipment and Setup:

    none



    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:
    • Athlete can perform exercise with proper form.
    Increase Challenge:
    • Squats with Dumbbells (pictured)
    • Squat and Reach
    • Overhead Stick Squat
    Decrease Challenge:
    • Forward Lunge
    x
    100
    reps
    Reverse Lunge
    Objective: Lower Body Strength

    Equipment and Setup:

    Body Weight, Dumbbell, or Sandbell



    Technique/Execution:

    Standing in a square stance with feet directly under hips.  Take a step backward with the right foot and lower your hips so that the left knee bends as low as you can control (up to 90º).  Stand up.  Step backward with the left foot. Hold a sandbell or a dumbbell to increase challenge.



    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:
    • Increase weight.
    • Reverse Lunge with Overhead Stick.
    Decrease Challenge:

    x
    50
    reps
    Cool Down
    X
    1
    The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.  This Cool Down includes core exercises.
    Plank (4 point)
    Objective: Core Strength

    Equipment and Setup: None

    Technique/Execution:

    Get in the top of a push-up position and lower your upper body onto your forearms rather than your hands.  Elbows should be directly under your shoulders and your arms at a 90º angle.  Keep your feet together and your back and legs straight.  Keep your head in a neutral position and look straight down.



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Do not let your hips sag.
    • Do not raise your hips.
    Assessment:

         
    • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
    Increase Challenge:
    • Add a weight vest.
    • Move to High Front Bridge.
    • Change to 3-Point Bridge.
    Decrease Challenge:
    • Raise your hips if you get tired.
    • Drop to your knees.
    x
    1
    min
    Side Plank (feet together)
    Objective: Core Strength

    Equipment and Setup: None

    Technique/Execution:

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



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Do not let your hips sag.
    • Do not raise your hips.
    Assessment:

    • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
    Increase Challenge:
    • Add a weight vest.
    • Performing Side Plank in a High Hold position.
    Decrease Challenge:
    x
    1
    min
    Pick up and Reach 4-way (loaded)
    Objective: Full Body Strength and Mobility

    Equipment and Setup: Sandbells or Dumbbells

    Technique/Execution:

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

    Same side arm/leg:  Standing in split stance, left leg forward.  Begin by reaching forward and medial to left knee with left hand, simultaneously shifting weight onto front leg.  Decelerate this motion.  Shift weight to right leg and reach posteriorly over left shoulder.  Repeat exercise with right leg forward.



    Coaching Cues:
    • Athletic stance with knees slightly bent.
    • Shift weight from front to back.
    • Back heel up when shifting weight forward.
    • Toe up in front when shifting weight back.
    Assessment:

         
    • Athlete can execute exercise while demonstrating proper weight shift fore and aft.
    Increase Challenge:
      .
    Decrease Challenge:
    • Body weight only.
    x
    6
    reps
    Knee Machine (Hula)
    Objective: Lower Body Strength and Mobility

    Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

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

    • Athlete can execute with proper form.
    Increase Challenge:
    • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
    Decrease Challenge:
    • Use body weight only.
    x
    6
    reps
    Flexibility - Quad Stretch
    Objective: Warm Up, Mobility and Flexibility

    Equipment and Setup: None

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

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

    • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
    Increase Challenge:
    Decrease Challenge:
    x
    6
    reps
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:

    Increase Challenge:
    Decrease Challenge:
    x
    Shoulder Punches - Square Stance (loaded)
    Objective: Upper Body Strength and Mobility

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution:

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



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

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

    Mobility



    Equipment and Setup:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

    Stand in a square stance. Swing your arms across your body in multiple ways (see video).



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

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps