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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 - Forward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Increase speed.
Decrease Challenge:
  • Forward gallop.
x
1
reps
Warm Up - Skips
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: 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.



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

 

Assessment:
  • Athlete capable of executing the step hop pattern with proper swing of the arms in front of chest and behind shoulders.
Increase Challenge:
  • Skip for height.
  • Skip for distance.
Decrease Challenge:
  • Forward gallop.
  • Skip.
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 - Side Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will face 90º to the direction of movement and shuffle leading with the front foot.  Hips and shoulders should be squared, and remain so, throughout the exercise.  Feet do not cross and feet do not click.



Coaching Cues:
  • Stay low.
  • Shuffle sideways without crossing the legs.
  • Do not let feet “click” (hit each other).
Assessment:
  • Athlete capable of executing the shuffles without crossing or clicking their feet.
Increase Challenge:
  • Lowering the hips.
Decrease Challenge:
x
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 - Backward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Drop lower in stance.
Decrease Challenge:
  • Forward Shuffles.
x
1
reps
Dynamic Stretch
X
1
This dynamic stretch is 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
Shoulder Swings (loaded)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells, Sandbells or Kettle Bell

Technique/Execution:

Athlete will start by standing in a squared stance.  Squat down and reach back with both arms. Explode up with the legs and let momentum flex both shoulders up.  Decelerate and repeat.



Coaching Cues:
  • Butt back and bending your knees slightly as you swing the dumbbells.
  • Use your hips and legs to swing the dumbbells up and over your shoulders if you can.
  • Keep a strong back and look forward the whole time.
Assessment:
  • Execute the exercise with proper form.
Increase Challenge:
  • Progress to using a heavier weight.
Decrease Challenge:
  • Perform the exercise with a lighter weight.
x
10
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
10
reps
Reverse Lunge
Objective: Lower Body Strength

Equipment and Setup:

Body Weight, Dumbbell, or Sandbell



Technique/Execution:

Standing in a square stance with feet directly under hips.  Take a step backward with the right foot and lower your hips so that the left knee bends as low as you can control (up to 90º).  Stand up.  Step backward with the left foot. Hold a sandbell or a dumbbell to increase challenge.



Coaching Cues:
  • Chest and head up.
  • Lunge as far as you can comfortably with your back knee never touching the ground.
  • Knees should travel over toes.
  • Assessment:
    • Athlete executes the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Reverse Lunge with Overhead Stick.
    Decrease Challenge:

    x
    10
    reps
    X-Box and Square Box Drill
    Objective: Speed, Agility, and Quickness

    Equipment and Setup:

    Set up 4 cones at 5 yards about in the shape of a square:

     



    Technique/Execution:

    The X-Box and Square Box drill utilized cones set in a square with a variety of runs in multiple directions.  The X-Box runs move diagonally through the middle of the box and the Square Box runs utilize the perimeter.

    • Random patterns – sprint, shuffle, sprint
    • Sprint, backpedal, sprint
    • All sprints.



    Coaching Cues:
    • Lower your hips when decelerating.
    • Focus on change of direction.
    • Stay low while shuffling.
    Assessment:
    • Athlete can execute exercise with proper form.
    Increase Challenge:
    • Increase speed of drill.
    • Change dimensions of drill (smaller or larger).
    • Make reactive - chaos.
    Decrease Challenge:
  • Slow down.
  • Pause at each cone.
  • x
    4
    reps
    Strength
    X
    4

    Bear Crawl at 25 yards down and back

    Bear Crawl
    Objective: Core Strength and Full Body

    Equipment and Setup: None

    Technique/Execution:

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



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Keep your butt low.
    Assessment:
         
    • Athlete can execute the bear crawl without rounding the back and using the proper hand and foot pattern.
    Increase Challenge:
    • Backwards Bear Crawl.
    Decrease Challenge:
    • Push Up.
    x
    1
    reps
    Golf Squat
    Objective: Lower Body Strength

    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 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.

    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.
    • Rotate through the hips.
    • Knees should point same direction as feet throughout movement.
    Assessment:
    • Athlete executes the exercise with good form.
    Increase Challenge:
    • Increase weight.
    Decrease Challenge:
    • Decrease weight.
    x
    10
    reps
    dB Prone “T” Row with Push Up
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution: Athlete will begin with feet no wider than hip width apart at the top of a push up position with hands on dumbbells. In a controlled manner perform a push up with your chest clearing the top of the dumbbells at the bottom. At the top of the push up position raise one dumbbell in a rowing motion and reaching to the ceiling forming a letter “T” while you stabilize your body with the other arm. Pause at the top and lower the dumbbell slowly back down to the starting position. Repeat with the other arm.

    Coaching Cues:
    • Keep you hands directly beneath your shoulders.
    • Balance on your hands and toes with your feet spread wide for stability.
    • Keep your body in a straight line from head to toe without sagging in the middle.
    • Contract your abs and tighten your core by pulling your belly button toward your spine.
    Assessment:
    • Poor form by letting your hips drop.
    • Not performing a full push up.
    Increase Challenge:
    • Increase weight or resistance.
    Decrease Challenge:
    • Use less weight.
    • Work on form.
    • Do the push ups and rows on your knees.
    x
    5
    reps
    Blast Offs
    Objective: Lower Body Strength and Power

    Equipment and Setup: Box, Stool, or Bench.

    Technique/Execution:

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



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

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

    Equipment and Setup: 4 cones

    Technique/Execution:

    3-way Shuttle Runs are a great way to work on conditioning with some improvement on speed and agility.  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.  Athlete will run the first set of shuttles sprinting to each cone and backpedalling back to the start.  The next set will be side shuffles to each cone, always returning to the start.  The last set will be sprints to each cone and back.



    Coaching Cues:
    • Lower hips going into each turn.
    • Plant hard on the outside foot.
    • Turn the inside foot to the run direction.
    Assessment:
    • Time it takes to complete the drill.
    Increase Challenge:
    • Zipper Drill.
    • Increase number of times through.
    • Add cones.
    Decrease Challenge:
    • Utilize fewer cones.
    x
    60
    sec
    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
    60
    sec
    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
    60
    sec
    Airdyne Bike Sprint
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:
    Increase Challenge:
    Decrease Challenge:
    x
    60
    sec
    Conditioning
    X
    3

    30 second Sprints at end of round

    Rest 15 seconds between exercises

    Rest 1 minute between rounds

    All exercises perform at max speed

    Lateral Broad Jumps over and back

    Step Ups (on Box or Stool)
    Objective: Lower Body Strength

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

    Technique/Execution:

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



    Coaching Cues:
    • Keep chest and head up.
    • Lead knee should point same direction as foot throughout movement.
    Assessment:
    • The number of steps that can be completed in one minute.
    Increase Challenge:
    • Increase the height of the step.
    Decrease Challenge:
    • Lower height of step.
    • Body weight only.
    x
    30
    sec
    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
    30
    sec
    Shoulder Swings (loaded)
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells, Sandbells or Kettle Bell

    Technique/Execution:

    Athlete will start by standing in a squared stance.  Squat down and reach back with both arms. Explode up with the legs and let momentum flex both shoulders up.  Decelerate and repeat.



    Coaching Cues:
    • Butt back and bending your knees slightly as you swing the dumbbells.
    • Use your hips and legs to swing the dumbbells up and over your shoulders if you can.
    • Keep a strong back and look forward the whole time.
    Assessment:
    • Execute the exercise with proper form.
    Increase Challenge:
    • Progress to using a heavier weight.
    Decrease Challenge:
    • Perform the exercise with a lighter weight.
    x
    30
    sec
    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
    30
    sec
    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
    30
    sec
    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
    30
    sec
    Broad Jump - Lateral (continuous)
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand sideways to the starting line.  Squat down and jump to your right as far as possible using a double arm swing.  Land softly on the balls of your feet.  Knees should not bend beyond 90º.  Upon landing, immediately begin your next jump.  Jump for designated number of repetitions and then repeat jumping to your left (not shown here).



    Coaching Cues:
    • Make sure to use arms when you jump. Throw both arms forward as you jump to the side.
    • Make sure feet are hip width apart.
    • Land on balls of feet, knees do not bend beyond 90º.
    • Jump off 2 feet, land on 2 feet.

    Assessment:
    • Measure best distance of three continuous jumps in three trials.
    • Athlete's arms come forward as they jump to the side.
    • Athlete lands with knees bent 90º.
    Increase Challenge:

    Decrease Challenge:
    • Broad Jump - Lateral and Stick.
    x
    30
    sec
    Home or Travel Workout
    X
    5
    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
    5
    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
    25
    reps
    Blast Offs
    Objective: Lower Body Strength and Power

    Equipment and Setup: Box, Stool, or Bench.

    Technique/Execution:

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



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

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

    Equipment and Setup:

    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.

    Coaching Cues:
    Chest tall, hips back, wait back, rigid core, flat back Assessment:
    • Athlete can perform exercise with proper form.
    Increase Challenge:
    • Squats with Dumbbells (pictured)
    • Squat and Reach
    • Overhead Stick Squat
    Decrease Challenge:
    • Forward Lunge
    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
    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
    25
    reps
    Cool Down
    X
    1
    The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.
    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
    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
    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
    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
    Shoulder Punches - Square Stance (loaded)
    Objective: Upper Body Strength and Mobility

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution:

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



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

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

    Mobility



    Equipment and Setup:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

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



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

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps