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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 - 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 - Closed Hips to Shuffle
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Make big circles with the hips (close hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot beyond the opposite hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
  • Increase rotational speed.
Decrease Challenge:
  • Forward shuffle.
x
1
reps
Warm Up - Open Hips to Shuffle
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Make big circles with the hips (open hip) bending the knee as you make the circle.  When the foot makes contact with the ground outside of the hip, do a 2 step shuffle, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot outside the hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
Decrease Challenge:
  • Gallop.
  • Forward Shuffle.
  • Alternating Gallop.
x
1
reps
Warm Up - Open Hips to Backward Shuffle
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Face away from the direction of movement.  Make big circles with the hips (open hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle backwards, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot outside the hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
Decrease Challenge:
  • Backward Shuffles.
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 (every 3rd step)
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 third stride. This means they will alternate the high knee with each leg.  Try to keep the strides consistent.



Coaching Cues:
  • Traveling forward in the running form, knee comes up to waist level with every third 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.
Decrease Challenge:
  • Perform high knees with every step.
x
1
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
Airplane 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.  At the top of the push up, reach with your right hand to the ceiling by opening up your body. Bring your hand back to the ground and repeat the push up.  At the top of the push up, reach with your left hand to the ceiling by opening up your body.  Bring your hand back to the ground and repeat the push up.  



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 airplane push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Push up.
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
10
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
10
reps
Bucket 1
X
4
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
16
reps
Push Ups - Using Object Alternating
Objective: Upper Body Strength

Equipment and Setup:

Medicine Ball or Sandbell



Technique/Execution:

Get in a push up position with one hand on the floor and the other hand on an object such as a medicine ball or a sandbell. Perform a push up.  Move the object to the other hand and perform a push up again.  Repeat.



Coaching Cues:

  • Abs tight.
  • Maintain strong position throughout the exercise.
  • Use full range of motion.
Assessment:
  • Athlete can execute the exercise with good form.
Increase Challenge:
  • Add a weight vest.
Decrease Challenge:
  • Perform the exercise on your knees.
  • Push up.

x
8
reps
Tuck Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand with feet shoulder width apart. Descend into a half squat position.  Powerfully explode straight up bringing your knees toward your chest while in midair. Land softly and repeat jump.



Coaching Cues:
  • Keep eyes up.
  • Land softly.
  • Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.
Assessment:
  • Count number of Tuck Jumps performed with good form in 10 seconds.
Increase Challenge:
  • Wear a weight vest (increase weight by increments of one pound at a time).

Decrease Challenge:
  • Vertical Jump Continuous.
x
16
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
4
reps
Bucket 2
X
4
TRX - Alligators
Objective:

Upper Body Strength, Core Strength



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

Technique/Execution:

·       Stand facing the anchor point with feet shoulder width apart and arms extended straight out in front of body.  Body should be about 45º angle.  Raise one arm over head while the other arm pulls down toward your hips.  Drop back to start position and repeat, switching the arm that goes overhead/down to hip.



Coaching Cues:
  • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
  • Keep TRX straps tight, there should be no slack in the straps while performing movement.
  • Keep arms straight throughout the exercise.
Assessment:
Increase Challenge:
  • Walk feet closer to anchor point.
  • Add a weight vest or change tempo.
Decrease Challenge:
  • Walk feet further away from anchor point.
x
8
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
8
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
8
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
1
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
8
reps
Ab Dolly - Circles
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 towards your chest.  Now move the Ab Dolly in a clockwise circle with your feet.  After the designated number of reps or time, move the Ab Dolly in a counter clockwise circle with your feet.



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 circle.
Assessment:
  • Can smoothly complete 5 circles clockwise and 5 circles counterclockwise.
Increase Challenge:
  • Make larger circles.
Decrease Challenge:
  • Make smaller circles.
  • Ab Dolly V's.
x
16
reps
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
2
reps
Conditioning
X
5
Run .5 miles before each round of exercises
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
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
25
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
25
reps
Home or Travel Workout
X
5
Mountain Climbers without TRX
Airplane 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.  At the top of the push up, reach with your right hand to the ceiling by opening up your body. Bring your hand back to the ground and repeat the push up.  At the top of the push up, reach with your left hand to the ceiling by opening up your body.  Bring your hand back to the ground and repeat the push up.  



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 airplane push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Add weight by placing a dumbbell in each hand.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Push up.
x
8
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
16
reps
Step Downs (from Box or Stool)
Objective: Lower Body Strength

Equipment and Setup: Box, Stool, or Bench

Technique/Execution:

Stand on a box with your right foot on side edge of box.  Lower your left leg down slowly as if to touch floor. Repeat for desired number of repetitions.  Switch sides and perform exercise with left foot on the box.



Coaching Cues:
  • Keep head and chest up.
  • Drive hips back.
  • Bring arms out front to counter balance.
  • Try to get leg on box to 90º in a controlled manner and keep knee directly over toe.
Assessment:
  • Measure knee flexion at the bottom of the squat.  Observe knee position at the bottom of the squat...should be directly over toes.
Increase Challenge:
  • Increase height of box.
  • Add resistance.
  • Step Downs (3-way)
Decrease Challenge:
  • Step Ups.
  • Butt Burner (4-way).
  • Use a lower box or stool.
x
8
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
16
reps
Forward 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 forward 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 forward 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:
    • Add weight.
    • Lateral Lunge.
    Decrease Challenge:
    • Reverse Lunge.
    x
    8
    reps
    TRX - Mountain Climbers
    Objective:

    Core Strength, Upper Body Strength



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

    Technique/Execution:

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



    Coaching Cues:
    • Keep core tight - movement should be from the core, not legs.
    • Keep the body flat - do not let the hips rise into the air.
    • Breath throughout the movement.
    Assessment:
    Increase Challenge:
    • TRX Tuck
    • TRX Pike
    • Add weight vest or change tempo
    Decrease Challenge:
    • Perform movement on your forearms
    • Regular mountain climber
    x
    16
    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.



    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