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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 Performance Travel
General Warmups
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 - Forward Shuffles
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
Increase Challenge:
  • Increase speed.
x
1
reps
Warm Up - Skips
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

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



Cues:
  • Move forward in the following pattern...step, hop, switch legs, step, hop.
  • Opposite arm and leg action.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
x
1
reps
Warm Up - Skips with Arm Swings
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern.  Arms cross in front of the chest with every other step hop and arms reach behind the shoulders with every other step hop.



Cues:
  • Move forward in the following pattern...step, hop, switch legs, step hop.
  • Arms cross in front of chest.
  • Arms reach behind shoulder.

 

Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward gallop.
  • Skip.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
x
1
reps
Warm Up - Butt Kickers
Objective: Warm Up

Set Up & Equipment Needed: None

Technique/Execution:

Athlete will run forward and bring their heel up to strike their butt with each stride.



Cues:
  • Traveling forward in running form, heel touches butt with each stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
Increase Challenge:
  • Warm Up - Thigh Kickers.
  • Increase speed of execution.
x
1
reps
Warm Up - Side Shuffles
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Stay low.
  • Shuffle sideways without crossing the legs.
  • Do not let feet “click” (hit each other).
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
Increase Challenge:
  • Lowering the hips.
x
2
reps
Warm Up - Carioca
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
Increase Challenge:
  • Carioca with high knee.
x
2
reps
Warm Up - Backward Shuffles
Objective: Warm Up

Set Up & Equipment Needed: 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.



Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Modifications (Increase Challenge/Decrease Challenge):
Decrease Challenge:
  • Forward Shuffles.
Increase Challenge:
  • Drop lower in stance.
x
1
reps
Dynamic Stretches
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

Set Up & Equipment Needed: 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.



Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Modifications (Progressions/Regressions):
Regression:
  •  Body weight only.
Progression:
  • Perform while moving laterally.
x
10
reps
Flexibility - Arm Swings
Objective:

Mobility



Set Up & Equipment Needed:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

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



Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Modifications (Progressions/Regressions):
Regression:

Progression:

x
10
reps
Squat Posterior Reach
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Change the height of the reach and/or depth of the squat.
Progression:
  • Use light dumbbells or sandbells.
x
10
reps
Pick up and Reach 4-way (loaded)
Objective: Full Body Strength and Mobility

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Body weight only.
Progression:
    .
x
20
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Set Up & Equipment Needed: 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.

Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Modifications (Progressions/Regressions):
Regression:
  • Use body weight only.
Progression:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
x
10
reps
Butt Burner (Loaded)
Objective: Lower Body Strength, Upper Body Strength, Mobility

Set Up & Equipment Needed:

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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Bodyweight only.
Progression:
  • Increase the weight.
  • Reach to floor.
  • Butt Burner (4-way).
x
10
reps
Prep
X
3
Push Ups
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.



Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Modifications (Progressions/Regressions):
Regression:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
Progression:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
x
15
reps
TRX - Row
Objective:

Upper Body Strength



Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Move feet further away from anchor point
  • Stagger stance
Progression:
  • 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
x
15
reps
TRX - Mountain Climbers
Objective:

Core Strength, Upper Body Strength



Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Perform movement on your forearms
  • Regular mountain climber
Progression:
  • TRX Tuck
  • TRX Pike
  • Add weight vest or change tempo
x
15
reps
Shuffle Shuffle Sprint
Objective: Conditioning, Agility, Quickness

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Decrease number of times through.
  • Decrease distance between cones.
Progression:
  • Carioca instead of Shuffles.
  • Increase number of times through.
x
2
reps
Strength
X
4
dB Clean and Jerk
Objective: Total Body Power and Total Body Strength

Set Up & Equipment Needed: 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.

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.
Modifications (Progressions/Regressions):
Regression:
  • Use lighter weight.
  • Dumbbell High pull.
  • Dumbbell Clean.
  • Dumbbell Push Press.
Progression:
  • Use heavier weight.
  • Barbell clean.
  • Barbell snatch.
x
5
reps
Golf Squat
Objective: Lower Body Strength

Set Up & Equipment Needed: 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 upwards as if to throw it over your right shoulder.  Make sure hips rotate to right.  Bring weight back down towards center and between knees.  Accelerate back up throwing weight over left shoulder.  Continue for designated number of repetitions.

Cues:
  • Keep head facing forward, back straight, chest high, arms straight, and feet flat on floor.
  • Equal distribution of weight through forefoot and heel.
  • Rotate through the hips.
  • Knees should point same direction as feet throughout movement.
Modifications (Progressions/Regressions):
Regression:
  • Decrease weight.
Progression:
  • Increase weight.
x
10
reps
Chin ups
Objective: Upper Body Strength

Set Up & Equipment Needed: Pull up bar

Technique/Execution:

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



Cues:
  • Move under control.
  • Do not swing your hips.
  • Fully extend your arms with each repetition.
Modifications (Progressions/Regressions):
Regression:
  • Athlete can use a band or a spotter to assist.
Progression:
  • Pull Ups.
x
10
reps
Scissor Jumps
Objective: Lower Body Power

Set Up & Equipment Needed: 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.



Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Modifications (Progressions/Regressions):
Regression:
  • Split Squats (no jumps/switches).
Progression:
  • Add a weight vest.
x
10
reps
Fitness
X
3

Various Ladder Drills

40 second Row Sprint every round

Ladder Drills - Forward Run (one foot in)
Objective: Quickness, Agility, Conditioning

Set Up & Equipment Needed: Agility Ladder

Technique/Execution:

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



Cues:
  • Quick touches through the ladder (pretend the ground is hot).
  • Elbows at right angles (L).
Modifications (Progressions/Regressions):
Regression:
  • Decrease number of times through.
Progression:
  • Increase number of times through.
  • High Knee run through the ladder.
x
40
sec
Medicine Ball - Slams (1-way Square Stance)
Objective: Full Body Strength and Core Strength

Set Up & Equipment Needed: 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.


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.
Modifications (Progressions/Regressions):
Regression:
  • Use a lighter ball.
Progression:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
  • 2-way or 3-way Slam.
x
40
sec
Airdyne Bike Sprint
Objective:

Set Up & Equipment Needed:

Technique/Execution:

Cues:
Modifications (Progressions/Regressions):
Regression:
Progression:
x
40
sec
Conditioning
X
1

1.5 mile Run for time

Max Push Ups in 2 minutes

Max Sit Ups in 2 minutes


Push Ups
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.



Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Modifications (Progressions/Regressions):
Regression:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
Progression:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
x
2
min
Sit-ups with Partner
Objective: Core Strength

Set Up & Equipment Needed: 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.



Cues:
  • Keep your core tight.
  • Partners need to keep their feet together.
  • Communicate with each other such as "up" and "down".
Modifications (Progressions/Regressions):
Regression:
  • Individual sit-up.
Progression:
x
2
min
Home or Travel Workout
X
5
Sit-ups with Partner
Objective: Core Strength

Set Up & Equipment Needed: 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.



Cues:
  • Keep your core tight.
  • Partners need to keep their feet together.
  • Communicate with each other such as "up" and "down".
Modifications (Progressions/Regressions):
Regression:
  • Individual sit-up.
Progression:
x
30
sec
Push Ups
Objective: Upper Body Strength

Set Up & Equipment Needed:

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.



Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Modifications (Progressions/Regressions):
Regression:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
Progression:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
x
30
sec
Tricep Extension on Bench
Objective: Upper Body Strength

Set Up & Equipment Needed:

Dumbbells, Sandbells, and a Bench.



Technique/Execution:

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



Cues:
  • Feet flat on the floor
  • Don't bounce at bottom of movement.
  • Elbows stay directly above shoulders.
Modifications (Progressions/Regressions):
Regression:
  • Decrease weight.
Progression:
  • Increase weight.
  • Use an EZ Curlbar.
x
30
sec
Squats
Objective: Lower body strength

Set Up & Equipment Needed:

none



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

Cues:
Chest tall, hips back, wait back, rigid core, flat back Modifications (Progressions/Regressions):
Regression:
  • Forward Lunge
Progression:
  • Squats with Dumbbells (pictured)
  • Squat and Reach
  • Overhead Stick Squat
x
30
sec
Scissor Jumps
Objective: Lower Body Power

Set Up & Equipment Needed: 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.



Cues:
  • Keep back straight and chest upright.
  • Look forward.
  • Avoid back knee hitting ground.
Modifications (Progressions/Regressions):
Regression:
  • Split Squats (no jumps/switches).
Progression:
  • Add a weight vest.
x
30
sec
Shuttle Runs - Sprints
Objective:

Speed and Conditioning



Set Up & Equipment Needed: 4 cones

Technique/Execution:

Shuttle Runs are a great way to work on speed and conditioning.  To set up the exercise you need four cones in the following order: 1st at the start, 2nd at 5 yards, 3rd at 15 yard, and 4th at 25 yards.  All runs will be sprints to each cone and back.



Cues:
  • Lower hips going into each turn.
  • Plant hard on the outside foot.
  • Turn the inside foot to the run direction.
Modifications (Progressions/Regressions):
Regression:
  • Utilize fewer cones.
Progression:
  • Zipper Drill.
  • Increase number of times through.
  • Add cones.
x
30
sec
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

Set Up & Equipment Needed: 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.



Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Do not let your hips sag.
  • Do not raise your hips.
Modifications (Progressions/Regressions):
Regression:
  • Raise your hips if you get tired.
  • Drop to your knees.
Progression:
  • Add a weight vest.
  • Move to High Front Bridge.
  • Change to 3-Point Bridge.
x
1
min
Side Plank (feet together)
Objective: Core Strength

Set Up & Equipment Needed: 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.



Cues:
  • Keep your core tight.
  • Keep your back flat.
  • Do not let your hips sag.
  • Do not raise your hips.
Modifications (Progressions/Regressions):
Regression:
Progression:
  • Add a weight vest.
  • Performing Side Plank in a High Hold position.
x
1
min
Pick up and Reach 4-way (loaded)
Objective: Full Body Strength and Mobility

Set Up & Equipment Needed: 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.



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.
Modifications (Progressions/Regressions):
Regression:
  • Body weight only.
Progression:
    .
x
6
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Set Up & Equipment Needed: 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.

Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Modifications (Progressions/Regressions):
Regression:
  • Use body weight only.
Progression:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
x
6
reps
Flexibility - Quad Stretch
Objective: Warm Up, Mobility and Flexibility

Set Up & Equipment Needed: 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.

Cues:
  • Make sure athlete is balanced throughout the stretch.
  • Pause for 2 seconds to get the proper stretch.
Modifications (Progressions/Regressions):
Regression:
Progression:
x
6
reps
Objective:

Set Up & Equipment Needed:

Technique/Execution:

Cues:
Modifications (Progressions/Regressions):
Regression:
Progression:
x
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Set Up & Equipment Needed: 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.



Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Modifications (Progressions/Regressions):
Regression:
  •  Body weight only.
Progression:
  • Perform while moving laterally.
x
6
reps
Flexibility - Arm Swings
Objective:

Mobility



Set Up & Equipment Needed:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

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



Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Modifications (Progressions/Regressions):
Regression:

Progression:

x
6
reps