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HOME/OFF SEASON WORKOUTS/FORWARDS/WEEK 3 · LATERAL POWER & SHIFT CAPACITY
OFF SEASON WORKOUTS / FORWARDS

Week 3 · Lateral Power & Shift Capacity

The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.

Warm-UpLateral PowerFrontal-Plane StrengthGroin ResilienceShift Conditioning+1 more
SECTIONS
6
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
43
~65' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
Adductor Rockback
1 sets10 slow repsFeel the groin, never force it.Rest 0
03
90/90 Hip Switch
1 sets8/side repsRest 0
04
Cossack Squat
1 sets6/side repsBodyweight only here — this is prep.Rest 0
05
Banded Monster Walk
1 sets10 steps each way repsRest 0
06
Spiderman Lunge with Rotation
1 sets5/side repsRest 0
B
● SUPERSET
Lateral Power
EXERCISES
2
TOTAL SETS
7
A14 SETS
Lateral Bound
4 sets5/side repsPush through the outside edge of the foot. Stick every landing.Rest 120
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A23 SETS
Single-Leg Lateral Hop and Stick
3 sets5/side repsThe landing is the exercise. Hold three seconds, knee tracking over the toe.Rest 90
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C
● SUPERSET
Frontal-Plane Strength
EXERCISES
2
TOTAL SETS
8
A14 SETS
Lateral Lunge
4 sets6/side repsPush out wide, sit into the loaded hip, drive back hard.Rest 120
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A24 SETS
Barbell Hip Thrust
4 sets8 repsChin tucked, full lockout, one-second squeeze.Rest 120
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D
● STRAIGHT SETS
Groin Resilience
EXERCISES
1
TOTAL SETS
3
D13 SETS
Copenhagen Plank
3 sets30 s/side repsStart from the knee if you need to. This is the single best groin-strain insurance there is.Rest 60
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E
● STRAIGHT SETS
Shift Conditioning
EXERCISES
2
TOTAL SETS
16
E110 SETS
Bike Sprint Intervals
10 sets15 s on / 45 s off repsAll-out on the work, easy spin on the rest. Shift length, shift intensity.Rest 0
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E26 SETS
Lateral Shuttle Run
6 sets20 s repsFive metres each way. Decelerate, reset, go again.Rest 60
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Adductor Rockback
1 sets8 slow repsBreathe out at the end of each rep.Rest 0
02
90/90 Hip Switch
1 sets6/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-WORKOUTS/FORWARDS/W3-LATERAL-SHIFT-CAPACITY
READYCOACH MODE · OFF

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