Reaction Ball Drop
3 × 8 reps · rest 45s
0/3
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 8 · 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
Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
- 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
5 sets
Jump Rope
2 × 45 s · rest 30s
0/2
Quick, light, quiet. Two feet, alternating, side to side — keep the feet busy.
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B
Straight sets · 1 exercise
Lateral Push
3 sets
Lateral Hurdle Hops
3 × 4/side · rest 1:30
0/3
Low hurdle, quick feet, square hips. Post to post, over and over.
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C
Superset · 2 exercises
Balance & Groin
4 sets
Hip Airplane
2 × 5/side · rest 45s
0/2
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
2 × 20 s · rest 45s
0/2
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
4 sets
Slideboard Intervals
4 × 30 s / 60 s
0/4
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 8 · 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. Consolidate and test: fewer sets, best quality, and a broad jump to measure against week 1. Next stop is the in-season loop.
That’s the last session of the program.Back to Goalies
Train the rest of it
Beyond the weight room.
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