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CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
Complete each exercise for 20 yards down and back.  Always face in the same direction when moving laterally.  Begin every warm-up with an easy jog down and back
Warm Up - Forward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: None

Technique/Execution:

The skipping motion requires the athlete to move forward utilizing a step-hop pattern with an opposite arm and leg action.  Athlete rotates upper body towards the elevated leg with each step.



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

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Stay low.
  • Shuffle sideways without crossing the legs.
  • Do not let feet “click” (hit each other).
Assessment:
  • Athlete capable of executing the shuffles without crossing or clicking their feet.
Increase Challenge:
  • Lowering the hips.
Decrease Challenge:
x
1
reps
Warm Up - Carioca
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Shoulders should be squared throughout the exercise.
  • Hips will rotate to the left and right sides.
Assessment:
  • Athlete can complete the pattern properly.
Increase Challenge:
  • Carioca with high knee.
Decrease Challenge:
  • Side Shuffle or Forward Shuffle.
x
1
reps
Warm Up - Backward Shuffles
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



Coaching Cues:
  • Keep hips lowered.
  • Shuffle without crossing feet.
  • Perform 2 shuffles one direction, and then transition to the opposite direction.
  • Shuffles are 45º.
Assessment:
  • Athlete capable of executing the shuffles in the proper pattern and change of direction.
Increase Challenge:
  • Drop lower in stance.
Decrease Challenge:
  • Backwards gallop.
x
1
reps
Dynamic Stretch
X
1
This dynamic stretch is in a stationary position.  All flexibility exercises are done with body weight only.
Shoulder Punches - Square Stance (loaded)
Objective: Upper Body Strength and Mobility

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



Coaching Cues:
  • Allow the lower body to react to the punches.
  • Always return to the start position.
Assessment:
  • Athlete can execute using proper form.
Increase Challenge:
  • Perform while moving laterally.
Decrease Challenge:
  •  Body weight only.
x
10
reps
Flexibility - Arm Swings
Objective:

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

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



Coaching Cues:
  • Rotate your trunk.
  • Reach high with the lead arm.
Assessment:
  • Athlete can execute the exercise with good form.

Increase Challenge:

Decrease Challenge:

x
10
reps
Squat Posterior Reach
Objective: Upper Body Strength

Equipment and Setup:

Body weight only or a pair of light Dumbbells or Sandbells



Technique/Execution:

Athlete will start by standing with feet shoulder width apart. Athlete will squat and reach back with the right hand to touch the ground behind the right foot.  Stand up and repeat squat reaching back with the left hand to touch the ground behind the left foot.  Perform for desired number of repetitions.

Athlete will start by standing with feet shoulder width apart. Athlete will squat and reach back with the right hand to an area behind the right shoulder.  Stand up and repeat squat reaching back with the left hand to an area behind the left shoulder.  Perform for desired number of repetitions.



Coaching Cues:
  • Use good squatting form.
  • Try to touch the ground behind each foot.
  • Try to reach as far back behind the shoulder as possible.
  • Rotate the trunk with each reach.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Use light dumbbells or sandbells.
Decrease Challenge:
  • Change the height of the reach and/or depth of the squat.
x
10
reps
Pick up and Reach 4-way (loaded)
Objective: Full Body Strength and Mobility

Equipment and Setup: Sandbells or Dumbbells

Technique/Execution:

Opposite arm/leg:  Athlete will start by standing in split stance, left leg forward.  Begin by reaching forward and across your body with right hand, weight onto the front leg (anterior lunge position).  Decelerate this motion.  Shift weight to right leg and reach posteriorly over the right shoulder.  Repeat exercise with opposite hand and leg.

Same side arm/leg:  Standing in split stance, left leg forward.  Begin by reaching forward and medial to left knee with left hand, simultaneously shifting weight onto front leg.  Decelerate this motion.  Shift weight to right leg and reach posteriorly over left shoulder.  Repeat exercise with right leg forward.



Coaching Cues:
  • Athletic stance with knees slightly bent.
  • Shift weight from front to back.
  • Back heel up when shifting weight forward.
  • Toe up in front when shifting weight back.
Assessment:
       
  • Athlete can execute exercise while demonstrating proper weight shift fore and aft.
Increase Challenge:
    .
Decrease Challenge:
  • Body weight only.
x
20
reps
Knee Machine (Hula)
Objective: Lower Body Strength and Mobility

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

Technique/Execution: Standing in a squared stance, shift weight to the right side as if to sit down on a chair directly to your right.  Simultaneously turn shoulders and trunk to the left rotating to the opposite direction of the wt. shift keeping the left knee straight and the left foot flat on the ground.  Finish by reaching to a spot waist high directly to your left.  Come back to the start position and repeat to the opposite side.

Coaching Cues:
  • Chest and head up.
  • Sit from your hips.
  • Toes down.
Assessment:
  • Athlete can execute with proper form.
Increase Challenge:
  • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
Decrease Challenge:
  • Use body weight only.
x
10
reps
Butt Burner (Loaded)
Objective: Lower Body Strength, Upper Body Strength, Mobility

Equipment and Setup:

Dumbbell or Sandbell.



Technique/Execution:

Stand on left leg.  Hold dumbbell in right hand.  Squat as low as you can control (up to 90º) and reach your right hand outside your left foot.  Stand up and repeat for designated number of repetitions.  Switch feet and hold dumbbell in your left hand.  Repeat exercise.



Coaching Cues:
  • Focus on sitting your hips back.
  • Athlete does not bend at waist.
  • Keeping your chest up.
  • Control the weight at all times.
  • Keep your head up and lock your eyes on a single point to help maintain balance.
Assessment:
  • Knee travels over toes.
  • Head and chest stay up.
Increase Challenge:
  • Increase the weight.
  • Reach to floor.
  • Butt Burner (4-way).
Decrease Challenge:
  • Bodyweight only.
x
10
reps
Prep
X
3

Various Ladder Drills

Push Ups with Feet Elevated
Objective: Upper Body Strength and Core

Equipment and Setup:

Physioball, Stool, Box, Bench, Bosu ball, Medicine Ball, or some other means to elevate feet.



Technique/Execution:

Lie on the floor face down and place your hands shoulder width apart in a high push up position. Place your toes on top of an object. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. 

Variations: Bring your hands together and form a diamond between your fingers.  Widen your hands beyond shoulder width.



Coaching Cues:
  • Abs tight.
  • Slow and controlled movement at all times.
  • Use full range of motion.
Assessment:
  • Number of push-ups athlete can complete in 30 seconds with good form.
Increase Challenge:
  • Progress to toes on ball or single leg.
Decrease Challenge:
  • Push up with feet on the floor.
x
10
reps
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
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
    5
    reps
    Ladder Drills - Forward Run (one foot in)
    Objective: Quickness, Agility, Conditioning

    Equipment and Setup: 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.



    Coaching Cues:
    • Quick touches through the ladder (pretend the ground is hot).
    • Elbows at right angles (L).
    Assessment:
    • Measure time it takes to execute the drill 4 times.
    Increase Challenge:
    • Increase number of times through.
    • High Knee run through the ladder.
    Decrease Challenge:
    • Decrease number of times through.
    x
    4
    reps
    Bucket 1
    X
    4

    Broad Jump at 15 yards down and back

    dB Chest Press (Incline)
    Objective: Upper Body Strength

    Equipment and Setup: Dumbbells and a bench

    Technique/Execution:

    When performing incline chest press place the bench at a 45º angle. Athlete will sit on bench while keeping feet flat on the floor.  Position the dumbbells to the side of your chest.  Press the dumbbells up directly above each shoulder.  Lower the weight back to starting position.  Repeat.

     



    Coaching Cues:
    • Abs tight.
    • Feet flat on the floor.  
    • Control the weight at all times and use full range of motion.
    Assessment:
    • Do 10 repetition maximum ("RM") and record weight.
    Increase Challenge:
    • Add weight.
    • Change tempos.
    Decrease Challenge:
    • Use lighter weights.
    • Change tempos.
    x
    10
    reps
    Horizontal Pull ups (Inverted Row)
    Objective: Upper Body Strength

    Equipment and Setup: Squat rack and Olympic bar

    Technique/Execution: Set a standard Olympic bar on a squat rack so it is high enough to hang underneath without your back touching the floor. While in a supine position, hang underneath the bar with legs extended. Pull up until your chest almost touches the bar (slightly above the nipple line) and lower until your arms are completely extended. Repeat for the specified number of reps.

    Coaching Cues:
    • Abs tight.
    • Maintain a rigid or tight body position.
    Assessment:
    • Record maximum number of repetitions completed.
    Increase Challenge:
    • Pull up.
    Decrease Challenge:
    • Place bar in a higher position.
    • Keep knees bent.
    x
    10
    reps
    Vertical Jump - Continuous
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand with your feet directly under your hips.  Drop into a squatting position as your hands reach behind your back. Jump as high as you can while bringing your hands above your head.  Land softly and immediately repeat the jump.



    Coaching Cues:
    • Make sure to use arms when you jump, throw both arms forward and up for upward momentum.
    • Make sure feet are hip width apart.
    • Land on balls of feet, knees do not bend beyond 90º.
    Assessment:
    • Jump for height using the Just Jump or Vertec and record the best jump of five trials.
    • Arms travel behind hips as athlete lowers body.
    • Arms rise above head as they jump in the air.
    Increase Challenge:
    • Broad Jump and Stick
    Decrease Challenge:
    • Vertical Jump and Stick
    x
    16
    reps
    TRX - Pistol Squat
    Objective:

    Lower Body Strength



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

    Technique/Execution:

            Facing the anchor point, grab handles and raise right leg out in front of you off the ground.  Stand so the knee is not going past the toe on the left leg.  Begin exercise by squatting down on left leg while keeping right leg off ground. Squat down to about 90º at the knee.  Drive through the ground with heel and return back to the starting position.  This completes one rep.  Repeat his same process for the opposite leg



    Coaching Cues:
    • Posture: KEEP CORE TIGHT THROUGH EXERCISE.
    • Keep TRX straps tight, there should be no slack in the straps while performing movement.
    • Do not pull up with your arms...let your legs do the work.
    Assessment:
    Increase Challenge:
    • Pistol Squat and Hop
    • Piston Squat and Row
    • Add Weight Vest or Change Tempo
    Decrease Challenge:
    • Two Legged Squat
    • Single Leg Squat w/o the TRX
    x
    8
    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
    16
    reps
    Broad Jump - Continuous
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand behind starting line.  Squat down and jump forward as far as possible using a double arm swing.  Land softly on your heels rolling to your toes.  Knees should not bend beyond 90º.  Upon landing, immediately repeat for next jump.



    Coaching Cues:
    • Make sure to use arms when you jump. Throw both arms forward as you jump forward.
    • Make sure feet are hip width apart.
    • Land on your heels rolling to your toes.
    • Knees do not bend beyond 90º.
    Assessment:
    • Measure distance covered for three continuous jumps.
    • Athlete's arms come forward as they jump forward.
    • Athlete lands with knees bent 90º.
    Increase Challenge:
    • Reverse Broad Jump and Stick.
    Decrease Challenge:
    • Broad Jump and Stick.
    • Vertical Jump - continuous.
    x
    1
    reps
    Airdyne Bike Sprint
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:
    Increase Challenge:
    Decrease Challenge:
    x
    30
    sec
    Bucket 2
    X
    3

    Bear Crawl at 15 yards down and back

    Sprint 6 laps within bucket

    dB Push Press
    Objective:

    Upper Body Strength and Lower Body Power



    Equipment and Setup:

    Sandbells or Dumbbells



    Technique/Execution:

    Stand in a square stance with a dumbbell in each hand at shoulder height. Slightly bend knees and hips and quickly straighten them (dip and drive). Press dumbbell directly over shoulders until arms are extended. Bring weights back to shoulder height. Repeat. The upward movement is explosive, generating the initial force from the lower body.



    Coaching Cues:
    • Abs tight.
    • Athletic stance (knees slightly bent).
    • Control the weight at all times.
    • Use full range of motion.
    • Use a weight that is comfortable for the athlete.
    Assessment:
    • Athlete can execute the exercise with good form.   
    Increase Challenge:
    • Increase weight.
    Decrease Challenge:
    • Decrease weight.
    x
    15
    reps
    dB Dead Lift
    Objective: Lower Body Strength

    Equipment and Setup: Dumbbells, Sandbells, or Medicine Ball

    Technique/Execution:

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



    Coaching Cues:
    • Keep head facing forward and back straight.
    • Keep chest high and arms straight to sides with feet flat on floor.
    • Sit back with weight on the heels of your feet.
    • Knees should point same direction as feet throughout movement.
    Assessment:
    • Athlete can execute the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Deadlift with Barbell.
    Decrease Challenge:
    • Decrease weight.
    x
    15
    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
    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
    2
    reps
    Conditioning
    X
    5

    Bike Sprint 50 calories round 1, 40 calories round 2, 30, 20, 10

    Row 50 calories round 1, 40 calories round 2, 30, 20, 10

    Burpees between rounds

    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
    Home or Travel Workout
    X
    5
    Push Ups with Feet Elevated
    Objective: Upper Body Strength and Core

    Equipment and Setup:

    Physioball, Stool, Box, Bench, Bosu ball, Medicine Ball, or some other means to elevate feet.



    Technique/Execution:

    Lie on the floor face down and place your hands shoulder width apart in a high push up position. Place your toes on top of an object. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. 

    Variations: Bring your hands together and form a diamond between your fingers.  Widen your hands beyond shoulder width.



    Coaching Cues:
    • Abs tight.
    • Slow and controlled movement at all times.
    • Use full range of motion.
    Assessment:
    • Number of push-ups athlete can complete in 30 seconds with good form.
    Increase Challenge:
    • Progress to toes on ball or single leg.
    Decrease Challenge:
    • Push up with feet on the floor.
    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
    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
    20
    reps
    Tricep Extension on Bench
    Objective: Upper Body Strength

    Equipment and Setup:

    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.



    Coaching Cues:
    • Feet flat on the floor
    • Don't bounce at bottom of movement.
    • Elbows stay directly above shoulders.
    Assessment:
    • Athlete can execute the exercise with good form.
    Increase Challenge:
    • Increase weight.
    • Use an EZ Curlbar.
    Decrease Challenge:
    • Decrease weight.
    x
    20
    reps
    Jump Rope - 2-Footed
    Objective: Agility

    Equipment and Setup: Jump Rope

    Technique/Execution: Jump 1 to 2 inches off floor giving rope just enough space to slip under feet.  Only the balls of feet should touch the floor.  Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.  Jump up with two feet and land with two feet.  

    Coaching Cues:
    • Stay light on your feet.
    • Land and jump off the balls of your feet.
    • Keep your hands loose and fluid.
    Assessment:
    • Athlete can jump consistently and perform the required number of jumps.
    Increase Challenge:
    • Jump Rope - 1-Footed
    Decrease Challenge:
    • Jump without the rope and mimic the movements.  Work up to using the rope full time.
    x
    100
    reps
    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
    Cool Down
    X
    1
    The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.  This Cool Down includes core exercises.
    Plank (4 point)
    Objective: Core Strength

    Equipment and Setup: None

    Technique/Execution:

    Get in the top of a push-up position and lower your upper body onto your forearms rather than your hands.  Elbows should be directly under your shoulders and your arms at a 90º angle.  Keep your feet together and your back and legs straight.  Keep your head in a neutral position and look straight down.



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Do not let your hips sag.
    • Do not raise your hips.
    Assessment:

         
    • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
    Increase Challenge:
    • Add a weight vest.
    • Move to High Front Bridge.
    • Change to 3-Point Bridge.
    Decrease Challenge:
    • Raise your hips if you get tired.
    • Drop to your knees.
    x
    1
    min
    Side Plank (feet together)
    Objective: Core Strength

    Equipment and Setup: None

    Technique/Execution:

    Lie on your side with one foot on top of the other.  Rest your upper body on your forearm that is perpendicular to your body. Raise your hips so they are straight in line with the rest of your body.  Extend your other hand straight up into the air.  Look straight ahead.  Switch sides.



    Coaching Cues:
    • Keep your core tight.
    • Keep your back flat.
    • Do not let your hips sag.
    • Do not raise your hips.
    Assessment:

    • Measure the length of time you are able to hold this position in good form...up to 60 seconds.
    Increase Challenge:
    • Add a weight vest.
    • Performing Side Plank in a High Hold position.
    Decrease Challenge:
    x
    1
    min
    Pick up and Reach 4-way (loaded)
    Objective: Full Body Strength and Mobility

    Equipment and Setup: Sandbells or Dumbbells

    Technique/Execution:

    Opposite arm/leg:  Athlete will start by standing in split stance, left leg forward.  Begin by reaching forward and across your body with right hand, weight onto the front leg (anterior lunge position).  Decelerate this motion.  Shift weight to right leg and reach posteriorly over the right shoulder.  Repeat exercise with opposite hand and leg.

    Same side arm/leg:  Standing in split stance, left leg forward.  Begin by reaching forward and medial to left knee with left hand, simultaneously shifting weight onto front leg.  Decelerate this motion.  Shift weight to right leg and reach posteriorly over left shoulder.  Repeat exercise with right leg forward.



    Coaching Cues:
    • Athletic stance with knees slightly bent.
    • Shift weight from front to back.
    • Back heel up when shifting weight forward.
    • Toe up in front when shifting weight back.
    Assessment:

         
    • Athlete can execute exercise while demonstrating proper weight shift fore and aft.
    Increase Challenge:
      .
    Decrease Challenge:
    • Body weight only.
    x
    6
    reps
    Knee Machine (Hula)
    Objective: Lower Body Strength and Mobility

    Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

    Technique/Execution: Standing in a squared stance, shift weight to the right side as if to sit down on a chair directly to your right.  Simultaneously turn shoulders and trunk to the left rotating to the opposite direction of the wt. shift keeping the left knee straight and the left foot flat on the ground.  Finish by reaching to a spot waist high directly to your left.  Come back to the start position and repeat to the opposite side.

    Coaching Cues:
    • Chest and head up.
    • Sit from your hips.
    • Toes down.
    Assessment:

    • Athlete can execute with proper form.
    Increase Challenge:
    • As balance and control improve, emphasize range of motion by sitting down and reaching as far as possible.
    Decrease Challenge:
    • Use body weight only.
    x
    6
    reps
    Flexibility - Quad Stretch
    Objective: Warm Up, Mobility and Flexibility

    Equipment and Setup: None

    Technique/Execution: Athlete will take a step forward with the left foot and raise their heel of their right foot towards their butt.  Grab the right foot with the right hand at the top of the laces.  Athlete will then bend forward and pull the foot towards the butt while reaching straight out with the left hand.  Hold for 2 seconds, release foot, and step forward onto that foot.  Repeat with the left foot being grabbed.  Continue for the designated length or number of reps.

    Coaching Cues:
    • Make sure athlete is balanced throughout the stretch.
    • Pause for 2 seconds to get the proper stretch.
    Assessment:

    • Athlete can perform the stretch and hold without losing balance for at least 2 seconds.
    Increase Challenge:
    Decrease Challenge:
    x
    6
    reps
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:

    Increase Challenge:
    Decrease Challenge:
    x
    Shoulder Punches - Square Stance (loaded)
    Objective: Upper Body Strength and Mobility

    Equipment and Setup: Dumbbells or Sandbells

    Technique/Execution:

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



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

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

    Mobility



    Equipment and Setup:

    Body Weight, Light Dumbbells or Sandbells



    Technique/Execution:

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



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

    • Athlete can execute the exercise with good form.

    Increase Challenge:

    Decrease Challenge:

    x
    6
    reps