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
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:
  • Backwards gallop.
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 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
3
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
    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
    Jump Rope - 2-Footed
    Objective: Agility

    Equipment and Setup: Jump Rope

    Technique/Execution: Jump 1 to 2 inches off floor giving rope just enough space to slip under feet.  Only the balls of feet should touch the floor.  Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.  Jump up with two feet and land with two feet.  

    Coaching Cues:
    • Stay light on your feet.
    • Land and jump off the balls of your feet.
    • Keep your hands loose and fluid.
    Assessment:
    • Athlete can jump consistently and perform the required number of jumps.
    Increase Challenge:
    • Jump Rope - 1-Footed
    Decrease Challenge:
    • Jump without the rope and mimic the movements.  Work up to using the rope full time.
    x
    100
    reps
    Bucket #1
    X
    4
    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
    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
    Ladder Drills - Forward Run (one foot in)
    Objective: Quickness, Agility, Conditioning

    Equipment and Setup: Agility Ladder

    Technique/Execution:

    Set up a ladder on the training floor. Have athlete start with both feet in front of the ladder. Then, have them run through the ladder with one foot landing in each box of the ladder. The athlete can either turn around and run back through the ladder or jog back to the beginning of the ladder.  Repeat starting with the other foot leading.



    Coaching Cues:
    • Quick touches through the ladder (pretend the ground is hot).
    • Elbows at right angles (L).
    Assessment:
    • Measure time it takes to execute the drill 4 times.
    Increase Challenge:
    • Increase number of times through.
    • High Knee run through the ladder.
    Decrease Challenge:
    • Decrease number of times through.
    x
    5
    reps
    Bucket #2
    X
    3
    RDL
    Objective: Power and Lower Body Strength

    Equipment and Setup:

     Dumbells, Sandbells, or Barbells.



    Technique/Execution:

    Athlete will hold 2 dumbbells or a barbell (can be done with body weight). Athlete stands in a square stance. With a slight bend in the knees, athlete leans forward at the waist. As soon as athlete feels a stretch in their hamstrings, they will come back up. Repeat for designated number of repetitions.



    Coaching Cues:
    • Keep back straight throughout movement.
    • Keep a slight bend in your knees.
    • 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.
    • RDL - Single Leg
    Decrease Challenge:
    • Decrease weight.
    x
    8
    reps
    Step Ups (on Box or Stool)
    Objective: Lower Body Strength

    Equipment and Setup: Box, Stool, or Bench.  Dumbbell, Sandbell, Medicine Ball, or Core Ball.

    Technique/Execution:

    Stand in front of box or a stool.  Step up onto the top of the platform with your right foot followed by your left foot. Now step back down leading with your right foot and follow with your left foot.  Execute the designated number of step ups with the right foot and then repeat leading with the left foot.



    Coaching Cues:
    • Keep chest and head up.
    • Lead knee should point same direction as foot throughout movement.
    Assessment:
    • The number of steps that can be completed in one minute.
    Increase Challenge:
    • Increase the height of the step.
    Decrease Challenge:
    • Lower height of step.
    • Body weight only.
    x
    15
    reps
    Ankle Hops
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand tall with arms at side and feet directly under hips.  With legs completely straight, jump in the air with a slight flex in the hip and bring your toes to the ceiling.  The jump comes from the hip flexion and a slight bounce on your toes. Jump again immediately upon landing. Repeat for designated number of repetitions.



    Coaching Cues:
    • Keep knees straight.
    • Get off the ground quickly.
    Assessment:
    • Athlete can execute exercise with good form.
    Increase Challenge:
    • Broad Jump Stick and Sprint.
    Decrease Challenge:
    • Vertical Jump and Stick.
    x
    15
    reps
    Shuttle Runs
    X
    4

    Alternate with partner:

    100 yard shuttle x 1

    200 yard shuttle x 1

    300 yard shuttle x 1

    400 yard shuttle x 1

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

    Equipment and Setup: None

    Technique/Execution:

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



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

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

    Equipment and Setup: None

    Technique/Execution:

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



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

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

    Equipment and Setup: Sandbells or Dumbbells

    Technique/Execution:

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

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



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

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

    Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

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

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

    Equipment and Setup: None

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

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

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

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:

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

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution:

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



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

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

    Mobility



    Equipment and Setup:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

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



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

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps