Lateral Hurdle Hops
4 × 6/side · rest 2 min
0/4
Quick feet, square hips. Post to post, over and over.
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Week 4 · Session B · Lateral Quickness & Hip Maintenance
Short, sharp, and entirely about staying quick and staying available. Lateral output while fresh, a small dose of push-and-recover capacity, and hip control work to finish. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure.
This week
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
- 01Warm-Up
- 02Lateral Output
- 03Push-and-Recover Capacity
- 04Single-Leg Control
- 05Hip Control
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Lateral Output
4 sets
B
Straight sets · 1 exercise
Push-and-Recover Capacity
4 sets
Slideboard Intervals
4 × 30 s / 90 s
0/4
Still a short dose — you get plenty of this at practice. Stay low the whole interval.
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C
Superset · 2 exercises
Single-Leg Control
6 sets
Skater Squat
3 × 8/side · rest 1:15
0/3
Slow down, own the bottom, drive up. Knee tracking over the middle of the foot.
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Reverse Nordic Curl
3 × 6 reps · rest 1:15
0/3
Lean back slowly with the hips long — the recovery out of the butterfly, trained directly.
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D
Superset · 2 exercises
Hip Control
6 sets
Hip Airplane
3 × 6/side · rest 1 min
0/3
Rotate from the hip, not the spine. The hardest balance drill in the catalog.
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90/90 Lift-Off
3 × 8/side · rest 45s
0/3
Active range, not passive. If you cannot lift it, you do not own it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Goalies
Keep the block moving.
← Previous sessionWeek 4 · Strength MaintenanceIn-season strength for a goalie who has the training age for more of it: one hinge, one squat pattern owned through full range, honest pulling, and adductors trained twice before you leave. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Bar speed still governs — nothing goes to failure. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
That’s the last session of the program.Back to Elite Goalies
Train the rest of it
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