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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 7 · LATERAL CONDITIONING & POINT SHOT
OFF SEASON TRAINING / DEFENSEMEN

Week 7 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Warm-UpPoint Shot PowerLateral & Backward DriveConditioningTrunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
32
~52' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Pogo Hop
1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0
06
Dead Bug
1 sets6/side repsRest 0
B
● STRAIGHT SETS
Point Shot Power
EXERCISES
1
TOTAL SETS
5
B15 SETS
Medicine Ball Shot-Put Throw
5 sets4/side repsExpress it. Everything you built for six weeks, released as fast as you can.Rest 90
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C
● SUPERSET
Lateral & Backward Drive
EXERCISES
2
TOTAL SETS
6
A13 SETS
Lateral Sled Drag
3 sets20 m/side repsStay in a low stance the whole length. This is a defensive gap, dragged.Rest 120
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A23 SETS
Backward Sled Drag
3 sets20 m repsKnees over toes, low and steady. Bulletproofs the knee for backward skating.Rest 120
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D
● STRAIGHT SETS
Conditioning
EXERCISES
1
TOTAL SETS
6
D16 SETS
Rower Intervals
6 sets250 m repsHard 250 m, walk it off, repeat. Hold the split — a fade means the first one was a lie.Rest 150
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E
● SUPERSET
Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Side Plank
3 sets40 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45
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A23 SETS
Ab-Wheel Rollout
3 sets10 repsRibs down. Go only as far as you can keep the low back from arching.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/W7-D
READYCOACH MODE · OFF

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