IN SEASON TRAINING / GOALIES

Week 3 · 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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Warm-UpLateral OutputPush-and-Recover CapacitySingle-Leg ControlHip Control+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~49' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsRest 0

90/90 Hip Switch

1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0

Adductor Rockback

1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0

Banded Clamshell

1 sets12/side repsRest 0

Pogo Hop

1 sets15 repsShort contacts — wake the nervous system up.Rest 0

● STRAIGHT SETS

Lateral Output

EXERCISES

TOTAL SETS

B14 SETS

Lateral Hurdle Hops

4 sets6/side repsQuick feet, square hips. Post to post, over and over.Rest 120

● STRAIGHT SETS

Push-and-Recover Capacity

EXERCISES

TOTAL SETS

C15 SETS

Slideboard Intervals

5 sets30 s / 90 s repsA small dose only — you get plenty of this at practice. Stay low the whole interval.Rest 0

● SUPERSET

Single-Leg Control

EXERCISES

TOTAL SETS

A13 SETS

Skater Squat

3 sets6/side repsSlow down, own the bottom, drive up. Knee tracking over the middle of the foot.Rest 90

A23 SETS

Reverse Nordic Curl

3 sets8 repsLean back slowly with the hips long — the recovery out of the butterfly, trained directly.Rest 90

● SUPERSET

Hip Control

EXERCISES

TOTAL SETS

A13 SETS

Hip Airplane

3 sets8/side repsRotate from the hip, not the spine. The hardest balance drill in the catalog.Rest 60

A23 SETS

90/90 Lift-Off

3 sets10/side repsActive range, not passive. If you cannot lift it, you do not own it.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Seated Straddle (Pancake)

1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0

Pigeon / 90-90 External Rotation Hold

1 sets45 s/side repsRest 0

Stationary Bike

1 sets5 min repsVery easy — flush the hips.Rest 0

Week 3 · Lateral Quickness & Hip Maintenance

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