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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.



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
10

8 Burpees every 30 seconds (rest remainder of :30) 

Repeat for a total of 5 minutes

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
8
reps
Bucket 1
X
3
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
12
reps
Chin ups
Objective: Upper Body Strength

Equipment and Setup: 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.



Coaching Cues:
  • Move under control.
  • Do not swing your hips.
  • Fully extend your arms with each repetition.
Assessment:
  • Record maximum number of repetitions athlete can perform.
Increase Challenge:
  • Pull Ups.
Decrease Challenge:
  • Athlete can use a band or a spotter to assist.
x
12
reps
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
12
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
6
reps
Squats
Objective: Lower body strength

Equipment and Setup:

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

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
24
reps
Bucket 2
X
10

5 Squats, 5 Vertical Jumps every 30 seconds for a total of 5 minutes

Squats
Objective: Lower body strength

Equipment and Setup:

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

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
5
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
5
reps
Bucket 3
X
4
Pick up and Press (2-way)
Objective: Upper Body Strength

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution: 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.  Shift weight to right leg and press both dumbbells overhead.

Coaching Cues:
  • Shift weight from front to back.
  • Extend arms overhead.
Assessment:
  • Athlete can execute exercise with good form.
Increase Challenge:
  • Add weight.
Decrease Challenge:
  • Decrease weight.
x
8
reps
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
8
reps
Lawnmower
Objective: Upper Body Strength

Equipment and Setup:

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



Technique/Execution:

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



Coaching Cues:
  • Keep your abs tight and your back straight.
  • Lead with the elbow.
  • Keep weight close to body (outside the ribcage).
Assessment:
  • Can execute exercise with proper form.
Increase Challenge:
  • Increase weight.
Decrease Challenge:
  • Use lighter weight.
x
8
reps
Conditioning - 6 Cone Drill
Objective:

Conditioning



Equipment and Setup:

7 Cones



Technique/Execution:
  1. Set up 6 cones anywhere on the field in a random pattern. In the example below cone 1 is 50 meters from the start and cone 4 is 80 meters from the start.
  2. Move to cone 1 and return to start.  Move to cone 2 and return to start.  Move to cone 3 and return to start, etc.  Continue this pattern for 36 minutes using a 1:1:1 jog to run to walk ratio.
  3. Jog for 1 minute.
  4. Stride for 1 minute @ 90% of Max HR.
  5. Walk for 1 minute.
  6. Repeat



Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
1
reps
Bucket 4
X
6

Perform 6-10 rounds depending on time

Sled Push at 15 yards 1 way

Sled Push
Objective: Lower body strength

Equipment and Setup: sled

Technique/Execution: Keep arms extended, body long, and drive off the toes through thighs and glutes

Coaching Cues:
Assessment:
Increase Challenge:
Decrease Challenge:
x
1
reps
Medicine Ball - Slams (1-way Square Stance)
Objective: Full Body Strength and Core Strength

Equipment and Setup: Medicine Ball

Technique/Execution: Start with feet shoulder-width apart with a medicine ball held over your head with both hands. Jump up and bring your arms down the front of your body towards your hips.  Explosively throw the medicine ball directly down into the floor.  Bring the ball back over your head and repeat the exercise.


Coaching Cues:
  • Release the ball once your arms are almost completely lowered.
  • Throw it down onto the floor directly between your feet.
  • Finish in a squatted position and catch the ball as it bounces up towards you.
  • As you throw the ball down, make sure you are keeping your abdominal muscles braced.
  • If using a bouncy medicine ball, make sure that you have ample space for safety.  if you are using a non-bouncy medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.
Assessment:
Increase Challenge:
  • Use a heavier ball.
  • Perform exercise in a split stance or on a single leg.
  • 2-way or 3-way Slam.
Decrease Challenge:
  • Use a lighter ball.
x
10
reps
Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

Athlete lies prone on floor with hands slightly wider than shoulder width apart. Raise body up off floor by extending arms with body straight.

Keeping the body straight, lower body to floor by bending arms to 90º. Push body up until arms are extended. Repeat.



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
x
5
reps
Conditioning
X
2

Run 15 minutes race pace

5-15 Burpees per min for 15 minutes

Rest 2 minutes and repeat as desired

Home or Travel Workout
X
1

8 Burpees every 30 seconds (rest remainder of time); repeat for 5 total minutes, rest 1 minute

5 Squats, 5 Vertical Jumps every 30 seconds; repeat for 5 total minutes, rest 1 minute

5 Push ups, 5 Tricep Extensions every 30 seconds; repeat for 5 total minutes, rest 1 minute

8 Burpees every 30 seconds; repeat for 5 total minutes

 

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
8
reps
Squats
Objective: Lower body strength

Equipment and Setup:

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

Coaching Cues:
Chest tall, hips back, wait back, rigid core, flat back Assessment:
Increase Challenge:
Decrease Challenge:
x
5
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
5
reps
Push Ups
Objective: Upper Body Strength

Equipment and Setup:

None



Technique/Execution:

Athlete lies prone on floor with hands slightly wider than shoulder width apart. Raise body up off floor by extending arms with body straight.

Keeping the body straight, lower body to floor by bending arms to 90º. Push body up until arms are extended. Repeat.



Coaching Cues:
  • Keep core tight.
  • Maintain strong position throughout out exercise.
  • Use full range of motion.
  • Hands should be flat and keep shoulders over hands.
Assessment:
  • Record number of push-ups in a minute with good form - arms to 90º.
Increase Challenge:
  • Elevate feet.
  • Wear a weight vest.
  • Perform them with a single leg.
Decrease Challenge:
  • Perform push-ups with knees bent.
  • Hand Plank - High Hold.
  • Perform push-ups with hands on a bench or a wall. 
x
5
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
5
reps
Cool Down
X
1
The Cool Down is performed in a stationary position.  Hold each stretch for a longer amount of time.  This Cool Down includes core exercises.
Plank (4 point)
Objective: Core Strength

Equipment and Setup: None

Technique/Execution:

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



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

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

Equipment and Setup: None

Technique/Execution:

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



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

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

Equipment and Setup: Sandbells or Dumbbells

Technique/Execution:

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

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



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

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

Equipment and Setup: Dumbbell, Sandbell, or Medicine Ball

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

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

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

Equipment and Setup: None

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

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

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

Equipment and Setup:

Technique/Execution:

Coaching Cues:
Assessment:

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

Equipment and Setup: Dumbbells or Sandbells

Technique/Execution:

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



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

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

Mobility



Equipment and Setup:

Body Weight, Light Dumbbells or Sandbells



Technique/Execution:

Stand in a square stance. Swing your arms across your body.



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

  • Athlete can execute the exercise with good form.

Increase Challenge:

Decrease Challenge:

x
6
reps