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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 1 · LATERAL POWER & SQUAT STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

Week 1 · Lateral Power & Squat Strength

Gap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpLateral Jump DevelopmentSquat StrengthLateral StrengthGroin & Trunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
28
~47' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin. Warm tissue moves; cold tissue argues.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsWake the glutes before you ask the hips to work.Rest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Half-Kneeling Ankle Rock
1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0
06
Dead Bug
1 sets6/side repsRibs down, brace on. Now you are ready to load.Rest 0
B
● STRAIGHT SETS
Lateral Jump Development
EXERCISES
1
TOTAL SETS
4
B14 SETS
Lateral Bound
4 sets4/side repsPush through the outside edge of the foot and stick the landing dead still.Rest 90
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C
● STRAIGHT SETS
Squat Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Front Squat
3 sets10 repsElbows high, torso vertical. The moment the chest drops, the set is over.Rest 120
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D
● SUPERSET
Lateral Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Lateral Step-Up
3 sets10/side repsDrive through the whole foot. No pushing off the trailing leg.Rest 90
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A23 SETS
Cable Hip Adduction
3 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 60
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E
● SUPERSET
Groin & Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets15 s/side repsThe single best insurance policy against a groin pull. Start short, build honestly.Rest 45
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A23 SETS
Suitcase Carry
3 sets30 m/side repsOne side loaded, shoulders dead level. Everything that keeps you square in a battle is working here.Rest 60
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Half-Kneeling Couch Stretch
1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0
02
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/DEFENSEMEN/W1-A
READYCOACH MODE · OFF

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