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CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
Execute each exercise for 20 yards and then jog back to start.  Repeat any lateral movements (ie; side shuffles, carioca, etc.) and face opposite direction.  Begin every warm-up with an easy jog down and back
Warm Up - Skips
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern with an opposite arm and leg action.



Coaching Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Opposite arm and leg action.
Assessment:
  • Athlete capable of executing the step hop pattern with the correct opposite arm and leg action.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
Decrease Challenge:
  • Forward gallop.
x
1
reps
Warm Up - Forward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Increase speed.
Decrease Challenge:
  • Forward gallop.
x
2
reps
Warm Up - Carioca
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Traveling sideways, trunk is stationary and hips are twisting side to side as the legs alternate from forward to backward.  Grapevine pattern which is across, side, behind, side.



Coaching Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Assessment:
  • Athlete can complete the pattern properly.
Increase Challenge:
  • Carioca with high knee.
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
x
2
reps
Warm Up - Side Hops (Puddle Jumpers)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Drop lower in stance.
Decrease Challenge:
  • 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 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
Squats
Objective: Lower body strength

Equipment and Setup:

Technique/Execution: Athlete stands with feet shoulder width apart. Keeping the upper body tall and chin lifted draw the butt back and down with maintaining a strong core and weight in the heels of the foot.

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
35
reps
Ab Dolly - Tucks
Objective: Core Strength

Equipment and Setup: Ab Dolly

Technique/Execution:

Get in a high push up position with your feet on the Ab Dolly.  While keeping your arms, your back, and your hips straight, bring your knees into your chest.  Push your legs out straight and then bring them into your chest again.  Knees should be bent.  Repeat for designated number of reps or time.



Coaching Cues:
  • Keep your core tight.
  • Hips, back, and head should be in a straight line.
  • Use your core to keep the ab dolly moving in a straight line.
Assessment:
  • Athlete can execute 10 repetitions without raising or dropping their hips.
Increase Challenge:
  • Ab Dolly Pikes.
Decrease Challenge:
  • Hold the hand plank position with feet on the Ab Dolly.
x
35
reps
Ab Dolly - Pikes
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 feet towards your hands so that your hips go into the air and you are in a pike position.  Push your legs out straight and then bring your feet in towards your hands again.  Knees and arms should be straight.  Repeat for designated number of reps or time.



Coaching Cues:
  • Keep your core tight.
  • Hips, back, and head should be in a straight line.
  • Use your core to keep the ab dolly moving in a straight line.
Assessment:
  •  Athlete is able to execute 10 pikes without Ab Dolly swaying side to side.
Increase Challenge:
  • Ab Dolly V's.
Decrease Challenge:
  • Ab Dolly Tucks.
x
35
reps
Lower Body Bridge – Two Feet (with Hip Lifts)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Lie down on the ground with your knees bent, your feet flat on the ground in front of you and your hands at your side.  Push your hips up towards the ceiling until your thighs, hips and torso are all in line.  You will be supporting your body weight with your feet and your shoulders.  After you get in this position, pause for a second and drop your hips back to the ground.  Repeat this process of raising and lowering your hips.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep weight evenly distributed between legs.
  • Make sure your hips are in line with the rest of your body.
Assessment:
  • Complete 15 hips lifts in 30 seconds using a 1:1 tempo.
Increase Challenge:
  • Add a weight vest.
  • Place feet on an object (med ball, box, physio ball)
  • Single leg bridge with hip lifts.
Decrease Challenge:
  • Lower Body Bridge without hip lifts.
x
35
reps
Fitness 1
X
3

Band Runs at 25 yards down and back

Resistance Bands - Skip
Objective: Speed and Power

Equipment and Setup: Resistance Band and Training Partner

Technique/Execution:

Athlete puts a resistance band around his/her waist (2" powerband for athletes up to 175lbs and wider for larger athletes) and gets in a forward lean position. Athlete has legs fully extended with heels about a credit card distance from the floor. Partner applies resistance to help athlete maintain correct body angle.

Athlete takes the knee drive and attack into a skip. The power derived from here is from the cross extensor reflex. The partner provides a bit more resistance during the skip than during the walk to teach the athlete the importance of the power needed to increase their forward displacement.



Coaching Cues:
  • Dorsiflexion and foot placement behind the hip and shin angle “knee up, toe up.”
  • Coach should also stress quality arm action.
  • Partner should provide enough resistance so athlete is comfortable attacking the foot behind the hip.
Assessment:
Increase Challenge:
Decrease Challenge:
x
3
reps
Bucket 1
X
4
Lawnmower
Objective: Upper Body Strength

Equipment and Setup:

Dumbbells, kettle bells, sandbells, resistance bands or core ball.



Technique/Execution:

Standing in a split stance with the left leg forward and weight in right hand.  Pull the weight up and back as far up as you can (like starting a lawnmower).  Repeat with the opposite side.  The exercise is performed at moderate speed.



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
10
reps
Pile Driver
Objective: Lower Body Strength and Power

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

Technique/Execution:

Start in a squared stance, holding a dumbbell with both hands.  Squat and drop weight between knees then accelerate it straight up and forward in front of your head.  Bring weight back down between knees and repeat for designated number of repetitions.



Coaching Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
Assessment:
  • Athlete executes the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Decrease weight.
x
20
reps
Waterbuckets
Objective: Upper Body Strength

Equipment and Setup: Dumbbells, kettle bells, sandbells, or resistance bands.

Technique/Execution:

Standing in a split stance with the left leg forward and weights in both hands.  Pull the weight up and back as far up as you can with the right hand while lowering the weight in the left hand.  Now pull with the left hand and lower the weight with the right hand.  Repeat this motion for 1/2 desired number of repetitions.  Switch lead foot and complete the other 1/2 of the repetitions.



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
10
reps
dB Clean and Jerk
Objective: Total Body Power and Total Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: Athlete will squat down with dumbbells near sides of ankles, palms facing together. Position shoulders over dumbbells with back arched tightly. Arms are straight with elbows pointed outward. Pull dumbbells up off floor by extending hips and knees. As dumbbells reach knees vigorously raise shoulders while keeping dumbbells close to thighs. Jump upward extending body. Shrug shoulders and pull dumbbells upward with arms allowing elbows to bend out to sides, keeping dumbbells close to body. Aggressively pull body under dumbbell, rotating elbows around dumbbells. Catch dumbbells on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible while vigorously extending arms overhead. The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arms length with back straight. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward. Return to start by slowly lowering dumbbells to shoulders. Then bend knees slightly and lower dumbbells to mid-thigh position. Slowly lower dumbbells with taut lower back and trunk close to vertical. Repeat.

Coaching Cues:
  • Keep core tight and back flat.
  • Explode with hips to perform clean keeping dumbbell as close to the body as possible.
  • Dip again and press dumbbell overhead.
  • Do not jerk weight from floor; arise steadily then accelerate. The clean-and-jerk is multi-movement lift. In clean, dumbbells are lifted from floor to shoulders. In jerk, dumbbells are driven from shoulder to arm length overhead. Keep wrist straight during catch and arm extension. Also keep arms close to body during catch.
Assessment:
  • Lose posture/form.
  • Dumbbell swings away from body.
  • Turns into curl and press.
  • Arms do the work.
Increase Challenge:
  • Use heavier weight.
  • Barbell clean.
  • Barbell snatch.
Decrease Challenge:
  • Use lighter weight.
  • Dumbbell High pull.
  • Dumbbell Clean.
  • Dumbbell Push Press.
x
10
reps
Fitness 2
X
3

Band Shuffle at 25 yards down and back 

Resistance Bands - Lateral Shuffles
Objective: Speed and Power

Equipment and Setup: Resistance Band and Training Partner

Technique/Execution:

Athlete puts a resistance band around his/her waist (2" powerband for athletes up to 175lbs and wider for larger athletes) and gets in a forward lean position. Athlete has legs fully extended with heels about a credit card distance from the floor. Partner applies resistance to help athlete maintain correct body angle.

Start in an athletic position.  Stay low and shuffle sideways without crossing your legs nor allowing your heels to “click” together.  Keep hips and shoulders square as you move laterally.



Coaching Cues:
  • Dorsiflexion and foot placement behind the hip and shin angle “knee up, toe up.”
  • Coach should also stress quality arm action.
  • Partner should provide enough resistance so athlete is comfortable attacking the foot behind the hip.
Assessment:
Increase Challenge:
Decrease Challenge:
x
3
reps
Bucket 2
X
3

Traveling movements at 15 yards down and back

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
10
reps
Sumo Tricep/Sumo Press
Objective:

Upper Body Strength and Full Body



Equipment and Setup: Sandbell, medicine ball, or dumbbells

Technique/Execution: Sumo walk is described as a quarter squat or lower holding the position and traveling sideways. Athlete will reach out as far as he/she can with the left leg, shift the weight to the left, then bring the right leg next to the left and repeat.  The athlete performs tricep extension or chest presses with sand bell, medicine ball or dumbbell as they are sumo walking.

Coaching Cues:
  • Abs tight.
  • Maintain strong athletic position throughout out exercise and use full range of motion.
  • Do not cross feet in front of each other.
  • Do not rush the movement.
Assessment:
  • Athlete can perform the upper body exercise coordinated with each lateral step.
Increase Challenge:
  • Place a leg band around ankles.
  • Sit much lower into the sumo squat.
  • Perform the exercise for a longer distance.
Decrease Challenge:
  • Use lighter resistance item or no weight.
x
1
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
30
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
Lunges - Traveling/Walking (with various reaches)
Objective: Lower Body Strength and Mobility

Equipment and Setup:

Body Weight, Dumbbell, Sandbell, or Medicine Ball



Technique/Execution:

Stand 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 and then step forward with the left foot. Keep moving forward alternating feet.

The various reaches are as follows:

Forward Reach (not shown)

Overhead Reach (shown)

Opposite Side Reach (not shown)

Same Side Reach (not shown)



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 can execute the exercise with good form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Body weight only.
  • Decrease weight.
x
1
reps
Airdyne Bike Sprint
Objective:

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
30
sec
Fitness 3
X
3

Band Sprints at 25 yards down and back

Resistance Bands - Run
Objective: Speed and Power

Equipment and Setup: Resistance Band and Training Partner

Technique/Execution:

Athlete puts a resistance band around his/her waist (2" powerband for athletes up to 175lbs and wider for larger athletes) and gets in a forward lean position. Athlete has legs fully extended with heels about a credit card distance from the floor. Partner applies resistance to help athlete maintain correct body angle.

Athlete takes the knee drive and attack into a run. This movement will mimic the continuous knee drive but allow the athlete to apply it to movement. The partner provides a bit more resistance so the athlete is able to attack their foot back to the floor behind the hip and understand how the knee drive and attack at full force will provide the athlete with their greatest amount of forward displacement.



Coaching Cues:
  • Dorsiflexion and foot placement behind the hip and shin angle “knee up, toe up.”
  • Coach should also stress quality arm action.
  • Partner should provide enough resistance so athlete is comfortable attacking the foot behind the hip.
Assessment:
Increase Challenge:
Decrease Challenge:
x
3
reps
Conditioning
X
1
100m Hard Run
10 Push Ups
30 second rest

100m Hard Run
10 Scissor Jumps
30 second rest

100m Hard Run
10 Pull Ups
30 second rest

100m Hard Run
10 Burpees
30 second rest

100m Hard Run
10 Squats
30 second rest

100m Hard Run
30 Sit Ups
30 second rest

Perform 1-3 sets
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
10
reps
Scissor Jumps
Objective: Lower Body Power

Equipment and Setup: None

Technique/Execution:

Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  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:
  • Add a weight vest.
Decrease Challenge:
  • Split Squats (no jumps/switches).
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
Burpees
Objective: Total Body Strength

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Before attempting a Burpee, athlete should be able to execute a Hand Plank for at least 45 seconds.
  • Keep back straight in hand plank position.
  • Fully extend hips while jumping up.
Assessment:
  • Athlete can achieve proper hand plank position during Burpee.
Increase Challenge:
  • Add a Push-up at the Hand Plank position.
Decrease Challenge:
  • Hand Plank.
x
10
reps
Squats
Objective: Lower body strength

Equipment and Setup:

Technique/Execution: Athlete stands with feet shoulder width apart. Keeping the upper body tall and chin lifted draw the butt back and down with maintaining a strong core and weight in the heels of the foot.

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
10
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
30
reps
Home or Travel Workout
X
5

Perform as many rounds as possible in 30 minutes

Squats
Objective: Lower body strength

Equipment and Setup:

Technique/Execution: Athlete stands with feet shoulder width apart. Keeping the upper body tall and chin lifted draw the butt back and down with maintaining a strong core and weight in the heels of the foot.

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
35
reps
Mountain Climbers
Objective:

Core and Conditioning



Equipment and Setup:

none



Technique/Execution: Place the hands just outside of the shoulders and lift up onto the toes so that the body is in a straight line from the head to the heels (similar to the push up position).  Lift the right foot off of the ground and bring the knee to the chest.  Place the foot back to the start position and repeat with the left leg.  This movement should be done fast and performed to the desired reps.

 



Coaching Cues:
  • The core should be what moves the leg.
  • Do not let to foot touch the floor when the knee is to the chest.
Assessment:
  • Athlete can perform exercise with proper movement.
Increase Challenge:
  • More repetitions.
  • Slow down the movements.
  • Bring knees across the chest with a twisting motion.
Decrease Challenge:
  • Fewer repetitions.
x
35
reps
Lower Body Bridge – Two Feet (with Hip Lifts)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

Lie down on the ground with your knees bent, your feet flat on the ground in front of you and your hands at your side.  Push your hips up towards the ceiling until your thighs, hips and torso are all in line.  You will be supporting your body weight with your feet and your shoulders.  After you get in this position, pause for a second and drop your hips back to the ground.  Repeat this process of raising and lowering your hips.



Coaching Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Keep weight evenly distributed between legs.
  • Make sure your hips are in line with the rest of your body.
Assessment:
  • Complete 15 hips lifts in 30 seconds using a 1:1 tempo.
Increase Challenge:
  • Add a weight vest.
  • Place feet on an object (med ball, box, physio ball)
  • Single leg bridge with hip lifts.
Decrease Challenge:
  • Lower Body Bridge without hip lifts.
x
35
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
35
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
15
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