A smarter way to train.

From Olympians to amateurs,
we train athletes and coaches.
CATZ Athletes are durable, coachable, and perform better in competition.
Become a CATZ Coach
Have a greater impact on your team, school, club, or community by becoming a CATZ Coach. We will teach you how to deliver the most effective sports performance training program today.

Join the movement of passionate coaches who want to integrate speed, conditioning, agility, mobility, and power into their practice plans to enhance athleticism and keep their athletes on the field.
CATZ Moment:
Misty May-Treanor
"After winning the Gold Medal match in Beijing, I realized that training at CATZ makes playing the game easy."
-Misty May-Treanor
Training Zone   Daily Session
General Conditioning Travel
General Warmup
X
1
Execute each exercise for 20 yards and then jog back to start.  Repeat any lateral movements (ie; side shuffles, carioca, etc.) and face opposite direction.  Begin every warm-up with an easy jog down and back
Warm Up - Skips
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

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



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

Equipment and Setup: None

Technique/Execution:

Make big circles with the hips (close hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot beyond the opposite hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
  • Increase rotational speed.
Decrease Challenge:
  • Forward shuffle.
x
1
reps
Warm Up - Open Hips to Shuffle
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Make big circles with the hips (open hip) bending the knee as you make the circle.  When the foot makes contact with the ground outside of the hip, do a 2 step shuffle, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot outside the hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
Decrease Challenge:
  • Gallop.
  • Forward Shuffle.
  • Alternating Gallop.
x
1
reps
Warm Up - Open Hips to Backward Shuffle
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Face away from the direction of movement.  Make big circles with the hips (open hip), bend the knee as you make the circle, when the foot makes contact with the ground, do a 2 step shuffle backwards, then repeat with the opposite side.



Coaching Cues:
  • Start slowly as this takes some coordination.
  • Pattern of movement is front foot, back foot, front foot, switch.
Assessment:
  • Athlete can bring knee above waist height and land front foot outside the hip.
  • Athlete can execute the correct movement pattern.
Increase Challenge:
  • Use a straight leg with the leg making the circle motion.
Decrease Challenge:
  • Backward Shuffles.
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 - High Knees (every 3rd step)
Objective: Warm Up

Equipment and Setup: None

Technique/Execution:

Athlete will run forward and bring their knee up to the level of their waist with every third stride. This means they will alternate the high knee with each leg.  Try to keep the strides consistent.



Coaching Cues:
  • Traveling forward in the running form, knee comes up to waist level with every third stride.
  • Elbows at right angles (L).
  • Hands will move from temple to hip.
  • Try not to break stride.
Assessment:
  • Athlete exhibits the flexibility required to bring knee up to waist on both sides.
  • Athlete is able to execute the coordination of this exercise over 40 meters.
Increase Challenge:
  • Increase speed of execution.
Decrease Challenge:
  • Perform high knees with every step.
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
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
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
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
Zipper Drill
Objective: Conditioning, Quickness, Agility

Equipment and Setup: 13 cones

Technique/Execution:

The Zipper Drill is a great conditioning exercise while working on quick feet and lateral movement.  To set up the exercise you need 4 cones set up 5 yards apart and 8 additional cones set up in pairs 3 yards apart from each middle cone on the left and right.  Athlete will run the zipper in the pattern shown below.  Forward is a sprint, shuffle right, shuffle left, shuffle back to center.  Repeat the drill the next time starting with a shuffle to the left.  Drill can be executed moving backwards (advanced).



Coaching Cues:
  • Accelerate to middle cone and drop hips to initiate the shuffle.
  • Do not let feet "click" when shuffling.
Assessment:
  • Athlete demonstrates the ability to lower hips to initiate shuffles.
  • Athlete shuffles laterally without "clicking" feet together.
Increase Challenge:
  • Carioca instead of Shuffles.
  • Increase number of times through.
  • Move the Mountain.
Decrease Challenge:
  • 3-way Shuttle Runs.
  • Decrease number of cones.
x
4
reps
Strength
X
4
dB Chest Press - Alternating on Bench (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 dumbbell up with right arm and keep elbows to the sides until arm are extended and then lower the weight down to side of upper chest (2” above chest). The opposite arm remains in the starting position until the right dumbbell returns to the start position. Repeat on left side.



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:
  • Use heavier weights.
  • Change tempos.
Decrease Challenge:
  • Use lighter weights.
  • Change tempos.
x
10
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
10
reps
RDL
Objective: Power and Lower Body Strength

Equipment and Setup:

 Dumbells, Sandbells, or Barbells.



Technique/Execution:

Athlete will hold 2 dumbbells or a barbell (can be done with body weight). Athlete stands in a square stance. With a slight bend in the knees, athlete leans forward at the waist. As soon as athlete feels a stretch in their hamstrings, they will come back up. Repeat for designated number of repetitions.



Coaching Cues:
  • Keep back straight throughout movement.
  • Keep a slight bend in your knees.
  • Lead with your chest, not your head.
  • Assessment:
    • Common Mistakes:
      • Letting the chest cave in and the shoulders hunch forward.
      • Bending the spine forward.
      • Not sticking your bum backward.
      • Shifting your weight onto your toes.
      • Thinking this is an arm exercise, and bending your elbows.
      • Letting the weight swing out in front and away from your center-line.
      • Keeping your legs locked straight.
      • Bending the knees too much during the descent. The knees should be maintained at around 15º of flexion throughout.
      • Allowing the shoulders to round forward or sag and thus the scapula to protract. The chest must be UP at all times and the scapula pinched together.
      • Not using the hips but instead using the lower back.
    Increase Challenge:
    • Increase Weight.
    • RDL - Single Leg
    Decrease Challenge:
    • Decrease weight.
    x
    10
    reps
    Scissor Jumps
    Objective: Lower Body Power

    Equipment and Setup: None

    Technique/Execution:

    Stand in a split stance with knees lightly flexed.  Dip down and jump straight up. Switch lead leg in the air.  Land softly.  Repeat.



    Coaching Cues:
    • Keep back straight and chest upright.
    • Look forward.
    • Avoid back knee hitting ground.
    Assessment:
    • Athlete can execute exercise with good form.
    Increase Challenge:
    • Add a weight vest.
    Decrease Challenge:
    • Split Squats (no jumps/switches).
    x
    10
    reps
    Reverse Fly
    Objective:

    Upper Body Strength



    Equipment and Setup:

    Pair of dumbbells or sandbells.



    Technique/Execution:

    Begin exercise with upper-body bent over (back flat, knees bent, and arms hanging straight down perpendicular to the ground).  Perform exercise by lifting arms straight up out to the side with thumbs pointing up.  Squeeze your shoulder blades together and keep your arms straight throughout the motion, hold for a two count.  Return to start and repeat.



    Coaching Cues:

    • Keep the back flat.
    • Control the weight.
    • Try to squeeze your shoulder blades together to get the best results from this exercise.

     

    Assessment:
    • Weight should be at shoulder level and athlete should be able to pause for 2-3 seconds.

    Increase Challenge:
    • Tempo/Holds
    • Heavier weight.
    Decrease Challenge:
    • Lighter or no weight.
    • Bent over rows.
    x
    20
    reps
    Fitness
    X
    3

    20 seconds rest between exercises

    1 minute rest between rounds

    3-Way Stop and Go
    Objective: Speed, Agility, and Quickness

    Equipment and Setup:

    Set up 2 cones 5-10 yards apart or 3 cones equally spaced per diagram below:

     



    Technique/Execution:

    The 3-Way Stop and Go is a series of precise runs that focus on exact footwork, change of direction, loading and unloading.

    • Sprint stop right, backpedal stop right.
    • Sprint stop left, backpedal stop left.
    • Shuffle in both directions.
    • Sprint, closed pivot right foot forward, backpedal, open pivot right foot back.
    • Sprint, closed pivot left foot forward backpedal, open pivot left foot back.


    Coaching Cues:
    • In the beginning, pause at the top and the bottom of each run.
    • As you get stronger, increase speed.
    • Focus on change of direction.
    Assessment:
    • Is athlete able to execute the exercise under control and with the proper foot pattern?
    Increase Challenge:
    • Increase speed of drill.
    • Increase depth of deceleration.
    • Magic Cone.
    Decrease Challenge:
    • Slow down the speed of the runs.
    x
    60
    sec
    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
    60
    sec
    Airdyne Bike Sprint
    Objective:

    Equipment and Setup:

    Technique/Execution:

    Coaching Cues:
    Assessment:
    Increase Challenge:
    Decrease Challenge:
    x
    60
    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
    60
    sec
    Push Ups with Clap
    Objective: Upper Body Strength

    Equipment and Setup: None

    Technique/Execution:

    Start in a high push up position.  Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching your body before it falls.  Repeat.



    Coaching Cues:
    • Abs tight.
    • Keep back straight throughout the exercise.
    • Use full range of motion.
    • Hands flat and shoulders over hands.
    Assessment:
    • Record number of Clap Push-ups performed.
    Increase Challenge:
    • Increase number of repetitions or number of claps between push-ups as ability improves.
    Decrease Challenge:
    • Perform the push-up with enough force to leave the ground but do not add the clap.
    x
    60
    sec
    Conditioning
    X
    3

    Run 1 mile every round

    Bear Crawl and Backward Bear Crawl 100 yards

    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
    Bear Crawl - Backwards
    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 backwards by alternating your hands and your legs.  As you crawl backwards, keep both your knees inside your elbows to prevent your hips from swaying side to side.  Your weight should be evenly distributed but the drive comes from your hands/upper body.



    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:
    • Lateral Bear Crawl.
    Decrease Challenge:
    •  Forward Bear Crawl.
    x
    1
    reps
    Home or Travel Workout
    X
    5

    Dolly Tucks done on a towel or hopping feet in and out

    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
    20
    reps
    Ab Dolly - Tucks
    Objective: Core Strength

    Equipment and Setup: Ab Dolly

    Technique/Execution:

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



    Coaching Cues:
    • Keep your core tight.
    • Hips, back, and head should be in a straight line.
    • Use your core to keep the ab dolly moving in a straight line.
    Assessment:
    • Athlete can execute 10 repetitions without raising or dropping their hips.
    Increase Challenge:
    • Ab Dolly Pikes.
    Decrease Challenge:
    • Hold the hand plank position with feet on the Ab Dolly.
    x
    20
    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
    20
    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
    20
    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
    20
    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