Reaction Ball Drop
4 × 10 reps · rest 45s
0/4
Start in your stance. Partner drops the ball to either side from shoulder height — push and catch it before the second bounce.
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Week 3 · Session C · Lateral Quickness & Recovery
Push, recover, push again. Reaction and footwork while the brain is fresh, lateral power that builds from a shuffle to a hurdle hop, and short, low intervals that train the post-to-post engine.
This week
The heaviest week of the first half. Still two clean reps left in every set; a grinding rep teaches the wrong pattern.
- 01Warm-Up
- 02Eyes & Feet
- 03Lateral Push
- 04Balance & Groin
- 05Push-and-Recover Conditioning
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Eyes & Feet
7 sets
Jump Rope
3 × 60 s · rest 30s
0/3
Quick, light, quiet. Two feet, alternating, side to side — keep the feet busy.
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B
Straight sets · 1 exercise
Lateral Push
4 sets
Lateral Shuffle
4 × 5 m out and back · rest 45s
0/4
Goalie stance. Push with the trailing leg and never cross the feet.
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C
Superset · 2 exercises
Balance & Groin
6 sets
Hip Airplane
3 × 5/side · rest 45s
0/3
Rotate from the hip, not the spine. Hold a rack with one hand until you can own it free.
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Adductor Squeeze Isometric
3 × 30 s · rest 45s
0/3
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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D
Straight sets · 1 exercise
Push-and-Recover Conditioning
5 sets
Slideboard Intervals
5 × 30 s / 60 s
0/5
Stay low the whole interval. No slideboard? Shuffle the same intervals in your stance between two lines.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 3 · Hinge, Single-Leg & PullPosterior-chain strength without a heavy bar, single-leg control for every push across the crease, and the hamstring and adductor work that keeps the hips healthy. The heaviest week of the first half. Still two clean reps left in every set; a grinding rep teaches the wrong pattern.Next session →Week 4 · Squat, Groin & PressA goalie squats for range before load. A goblet squat owned through the full depth of the butterfly, adductors loaded from both angles, and the pushing and pulling that hold a stance all game. Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.