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HOME/IN SEASON TRAINING/GOALIES/WEEK 4 · LATERAL QUICKNESS & HIP MAINTENANCE
IN SEASON TRAINING / GOALIES

Week 4 · 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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Warm-UpLateral OutputPush-and-Recover CapacitySingle-Leg ControlHip Control+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
22
~41' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
90/90 Hip Switch
1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0
03
Adductor Rockback
1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0
04
Banded Clamshell
1 sets12/side repsRest 0
05
Pogo Hop
1 sets15 repsShort contacts — wake the nervous system up.Rest 0
B
● STRAIGHT SETS
Lateral Output
EXERCISES
1
TOTAL SETS
3
B13 SETS
Lateral Hurdle Hops
3 sets6/side repsQuick feet, square hips. Post to post, over and over.Rest 120
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C
● STRAIGHT SETS
Push-and-Recover Capacity
EXERCISES
1
TOTAL SETS
3
C13 SETS
Slideboard Intervals
3 sets30 s / 90 s repsA small dose only — you get plenty of this at practice. Stay low the whole interval.Rest 0
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D
● SUPERSET
Single-Leg Control
EXERCISES
2
TOTAL SETS
4
A12 SETS
Skater Squat
2 sets8/side repsSlow down, own the bottom, drive up. Knee tracking over the middle of the foot.Rest 75
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A22 SETS
Reverse Nordic Curl
2 sets6 repsLean back slowly with the hips long — the recovery out of the butterfly, trained directly.Rest 75
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E
● SUPERSET
Hip Control
EXERCISES
2
TOTAL SETS
4
A12 SETS
Hip Airplane
2 sets6/side repsRotate from the hip, not the spine. The hardest balance drill in the catalog.Rest 60
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A22 SETS
90/90 Lift-Off
2 sets8/side repsActive range, not passive. If you cannot lift it, you do not own it.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Seated Straddle (Pancake)
1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0
02
Pigeon / 90-90 External Rotation Hold
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets5 min repsVery easy — flush the hips.Rest 0
ELITE HOCKEY HQ · SESSION · IN-SEASON-TRAINING/GOALIES/W4-B
READYCOACH MODE · OFF

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