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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 20 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 - 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 - Twister 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.  Athlete rotates upper body towards the elevated leg with each step.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step, hop.
  • Opposite arm and leg action.
  • Rotate upper body towards elevated leg.
Assessment:
  • Athlete capable of executing the step hop pattern with the correct opposite arm and leg action.
  • Athlete able to rotate the upper body towards the correct leg.
Increase Challenge:
  •  Skip for height.
  • Skip for distance
  • Skip with arm swings.
Decrease Challenge:
  • Forward gallop.
  • Skip.
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 - 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
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 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
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
Medicine Ball - Lateral Toss
Objective:

Upper Body Strength and Core



Equipment and Setup:

Medicine ball and a wall or a partner.



Technique/Execution: Stand with your left shoulder facing your partner or the wall.  The medicine ball will start next to your right hip with your weight mostly on your right leg.  Twist your trunk and toss the ball to your left as you shift your weight to your left leg.  The ball should move at hip height.  Catch ball and repeat for desired number of repetitions.  Switch sides and toss the ball from your left hip.




Coaching Cues:
  • Stay in athletic position with the knees slightly bent and hips back.
  • Perform this exercise with power and speed.
  • Use your hips and torso to throw the ball.
Assessment:
Increase Challenge:
  • Heavier ball.
  • Split stance.
  • Single leg.
Decrease Challenge:
  • Lighter ball.
  • Medicine Ball Chest Pass.
x
15
reps
Medicine Ball - Chest Pass
Objective:

Upper Body Strength



Equipment and Setup:

Medicine ball and a partner or wall.



Technique/Execution: Begin facing your partner while holding the medicine ball at your chest with both hands.  Toss the ball to your partner by pushing the ball straight out from your chest.  Your partner will receive the medicine ball with both hands at chest height and toss it back using the same motion.  If you do not have a partner, you can toss the ball against a wall and catch it.



Coaching Cues:
  • Stay in athletic position with the knees slightly bent and hips back.
  • Perform this exercise with power and speed.
Assessment:
Increase Challenge:
  • Heavier ball.
  • Split stance.
  • Single leg.
  • Step and Chest Pass.
  • Broad Jump and Chest Pass.

Decrease Challenge:
  • Use a lighter ball.
x
15
reps
Medicine Ball - X-chop
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Start in athletic stance with the knees slightly bent and hips back.  Keep both hands on the medicine ball, arms straight (elbows slightly bent).  The hands start at head height and bring the medicine ball up to your left shoulder.  Accelerate the medicine ball down and across the body.  Decelerate the ball at the low end and accelerate the medicine ball back up to the starting position.  Repeat pattern back and forth for the desired reps then switch sides.


Coaching Cues:
  • Imagine you're chopping some wood at this angle and the ball is your axe.
  • Focus the on the rotation initiating in your torso.
  • Control the ball throughout the movement.  Remember you are moving with force, but control. Do not give into the momentum of swinging the ball around. 
Assessment:
Increase Challenge:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
Decrease Challenge:
  • Use a lighter ball or no ball at all.
x
15
reps
3-Way Stop and Go
Objective: Speed, Agility, and Quickness

Equipment and Setup:

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

 



Technique/Execution:

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

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


Coaching Cues:
  • In the beginning, pause at the top and the bottom of each run.
  • As you get stronger, increase speed.
  • Focus on change of direction.
Assessment:
  • Is athlete able to execute the exercise under control and with the proper foot pattern?
Increase Challenge:
  • Increase speed of drill.
  • Increase depth of deceleration.
  • Magic Cone.
Decrease Challenge:
  • Slow down the speed of the runs.
x
3
reps
Strength
X
4
dB High Pull
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

Start in a squared stance, holding a dumbbell in one hand.  Squat and drop weight between knees then jump straight up and bring weight under the armpit of the hand you are using.  Lower weight back down between knees and repeat for designated number of repetitions.  Switch hands are repeat.



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.
  • Lead with your elbow in the pull.
  • Keep dumbbell close to your body.
Assessment:
  • Good squat form on the descent.
  • Weight should travel close to the body.
  • Develop rhythm so that jump (extension of ankle, knee, hip) and shrug occurs at the same time.
Increase Challenge:
  • Increase weight.
  • Use two Dumbbells.
  • Use a Barbell.
Decrease Challenge:
  • Decrease weight.
x
10
reps
Load and Explode - Square Stance
Objective:

Power - Full Body



Equipment and Setup:

Dumbbell or Sandbell



Technique/Execution: Start in a squared stance, with knees slightly flexed and both hands holding a dumbbell or sandbell over the right shoulder. Dip and drive the weight up and over to left shoulder.   Repeat the load but this time on the left side pressing the weight up and then pulling it back down to the right.  The upward movement is explosive, generating the initial force from the lower extremity.

Coaching Cues:
  • Stay in an athletic stance and keep your back straight.
  • Weight should come directly over your head and shift to the other side.
  • Control the weight both up and down.
Assessment:
  • Athlete can perform the exercise with the correct form.
Increase Challenge:
  • Use a heavier weight.
  • Perform in a Split Stance.
  • Perform on a Single Leg.
  • Perform a Load and Explode with a Scissors Jump.
Decrease Challenge:
  • Use a lighter weight.
  • Squats.
  • Squat and Press.
  • Pile Driver.
x
10
reps
dB Dead Lift
Objective: Lower Body Strength

Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

Technique/Execution:

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



Coaching Cues:
  • Keep head facing forward and back straight.
  • Keep chest high and arms straight to sides with feet flat on floor.
  • Sit back with weight on the heels of your feet.
  • Knees should point same direction as feet throughout movement.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
  • Deadlift with Barbell.
Decrease Challenge:
  • Decrease weight.
x
10
reps
Blast Offs
Objective: Lower Body Strength and Power

Equipment and Setup: Box, Stool, or Bench.

Technique/Execution:

With left foot on a box and right foot on the ground the athlete should set their arms in a running position with right arm forward.  The athlete will drive the right knee up and bring the left arm forward.  There will be a small hop with the left foot.  When the athlete returns their right foot to the ground, they will lightly touch the ground with the right foot and repeat the drive upwards.  Continue with designated number of repetitions and then switch feet so the right foot is on the box.



Coaching Cues:
  • The exercise is performed repeatedly with moderate to high speed.
  • Hands should move from temple to pocket.
  • Keep eyes up.

Assessment:
  • Athlete is able to execute the exercise without collapsing either knee.
  • Arms should move from shoulder (temple to pocket).
  • Athlete can maintain a head position that is straight and steady.
Increase Challenge:
  • Hop higher.
Decrease Challenge:
  • Step downs.
  • Step ups.
  • Knee drives.
  • Butt burner with hop.
x
10
reps
Fitness
X
3
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
40
sec
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
40
sec
Bear Crawl
Objective: Core Strength and Full Body

Equipment and Setup: None

Technique/Execution:

Get down on your hands and knees.  Lift your knees off the ground so that you are supported by your hands and feet in a crawling position.  Move forward by alternating your hands and your legs.  As you crawl forward, keep both your knees inside your elbows to prevent your hips from swaying side to side.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep your butt low.
Assessment:
       
  • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
Increase Challenge:
  • Backwards Bear Crawl.
Decrease Challenge:
  • Push Up.
x
40
sec
Conditioning
X
5

800m Run

25 Box Jumps

40yrd Sprint


repeat 3-5 times

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
25
reps
Home or Travel Workout
X
5
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
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
10
reps
Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

Athlete lies prone on floor with hands slightly wider than shoulder width apart. Raise body up off floor by extending arms with body straight.

Keeping the body straight, lower body to floor by bending arms to 90º. Push body up until arms are extended. Repeat.



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
x
20
reps
Burpees
Objective: Total Body Strength

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Before attempting a Burpee, athlete should be able to execute a Hand Plank for at least 45 seconds.
  • Keep back straight in hand plank position.
  • Fully extend hips while jumping up.
Assessment:
  • Athlete can achieve proper hand plank position during Burpee.
Increase Challenge:
  • Add a Push-up at the Hand Plank position.
Decrease Challenge:
  • Hand Plank.
x
20
reps
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.  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