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HOME/OFF SEASON TRAINING/GOALIES/WEEK 7 · REACTIVE QUICKNESS & RECOVERY FLOW
OFF SEASON TRAINING / GOALIES

Week 7 · 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. Power conversion. The strength is built; now you learn to express it fast. Nothing this week is graded on grind.

Warm-UpReactive FeetPush-and-Recover CapacityLanding ControlTrunk & Hip Finish+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
29
~48' 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
Reactive Feet
EXERCISES
1
TOTAL SETS
4
B14 SETS
Split-Squat Jump
4 sets6/side repsSwitch in the air, land soft and split. Fast feet under a loaded hip.Rest 120
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C
● STRAIGHT SETS
Push-and-Recover Capacity
EXERCISES
1
TOTAL SETS
5
C15 SETS
Slideboard Intervals
5 sets30 s / 90 s repsThe closest thing to a scramble you can do in a gym. Stay low the whole interval.Rest 0
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D
● SUPERSET
Landing Control
EXERCISES
2
TOTAL SETS
6
A13 SETS
Box Jump — Single-Leg Landing
3 sets4/side repsTwo feet up, one foot down, stick it. Now the absorbing is single-leg.Rest 120
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A23 SETS
Skater Squat
3 sets6/side repsSlow down, own the bottom, drive up. Knee tracking over the middle of the foot.Rest 90
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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
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A22 SETS
90/90 Hip Switch
2 sets10/side repsFinish where you started. Slow, owned, never thrown.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
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/GOALIES/W7-D
READYCOACH MODE · OFF

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