Elite Hockey HQ
← Back to workouts
HOME/OFF SEASON TRAINING/GOALIES/WEEK 1 · REACTIVE QUICKNESS & RECOVERY FLOW
OFF SEASON TRAINING / GOALIES

Week 1 · Reactive Quickness & Recovery Flow

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpReactive FeetPush-and-Recover CapacityLanding ControlTrunk & Hip Finish+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~46' EST.
● SIGN IN TO TRACK
Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.
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
Reactive Feet
EXERCISES
1
TOTAL SETS
3
B13 SETS
Pogo Hop
3 sets20 repsAnkles do the work, knees stay quiet. Minimum time on the ground.Rest 60
Sign in to unlock live set tracking for this block.
C
● STRAIGHT SETS
Push-and-Recover Capacity
EXERCISES
1
TOTAL SETS
4
C14 SETS
Slideboard Intervals
4 sets30 s / 60 s repsThe closest thing to a scramble you can do in a gym. Stay low the whole interval.Rest 0
Sign in to unlock live set tracking for this block.
D
● SUPERSET
Landing Control
EXERCISES
2
TOTAL SETS
6
A13 SETS
Drop Landing
3 sets5 repsLand, freeze, hold three seconds. Absorbing is a skill before it is a quality.Rest 75
Sign in to unlock live set tracking for this block.
A23 SETS
Skater Squat
3 sets8/side repsSlow down, own the bottom, drive up. Knee tracking over the middle of the foot.Rest 75
Sign in to unlock live set tracking for this block.
E
● SUPERSET
Trunk & Hip Finish
EXERCISES
2
TOTAL SETS
5
A13 SETS
Bird Dog
3 sets8/side repsSlow. A glass of water on the low back should not spill.Rest 45
Sign in to unlock live set tracking for this block.
A22 SETS
90/90 Hip Switch
2 sets10/side repsFinish where you started. Slow, owned, never thrown.Rest 45
Sign in to unlock live set tracking for this block.
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
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/GOALIES/W1-D
READYCOACH MODE · OFF

Track your workouts and more

Sign up or sign in to track your workouts, get analytics, and more.

Sign upSign in