ON SEASON WORKOUTS / EXPLOSIVING SKATING

Explosive Skating Workout

This session targets stride power, acceleration, and lateral explosiveness.

WarmupStrength & Power 1Strength & Power 2Strength & Power 3Agility & Sprint Work+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~100' EST.

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● WARMUP

Warmup

EXERCISES

TOTAL SETS

Dynamic mobility (hips, groin, ankles, hamstrings)

2 sets8 reps

Cossack squats

2 sets8 reps

Lateral lunges

2 sets8 reps

Band walks (forward, backward, lateral)

2 sets16 reps

● SUPERSET

Strength & Power 1

EXERCISES

TOTAL SETS

A15 SETS

Back Squat

5 sets5 reps

A25 SETS

Broad Jumps

5 sets6 repsRest 90

● SUPERSET

Strength & Power 2

EXERCISES

TOTAL SETS

A14 SETS

Bulgarian Split Squat

4 sets8 reps

A24 SETS

Lateral Bounds

4 sets8 repsRest 90

● SUPERSET

Strength & Power 3

EXERCISES

TOTAL SETS

A13 SETS

Step-Up to Knee Drive

3 sets10 (each leg) reps

A23 SETS

Depth Jumps to Lateral Bound

3 sets8 repsRest 90

● STRAIGHT SETS

Agility & Sprint Work

EXERCISES

TOTAL SETS

E18 SETS

Hill Sprints (40m)

8 sets

E26 SETS

Pro Agility Shuttle (5-10-5 drill)

6 sets

E36 SETS

Cone Crossover Drill (30s)

6 sets

● SUPERSET

Core & Stability 1

EXERCISES

TOTAL SETS

A14 SETS

Pallof Press

4 sets12 (each side) reps

A24 SETS

Side plank with reach through

4 sets12 (each side) repsRest 90

● SUPERSET

Core & Stability 2

EXERCISES

TOTAL SETS

A14 SETS

Hanging Leg Raises

4 sets12 (each side) reps

A24 SETS

Medicine Ball Rotational Slam

4 sets12 (each side) repsRest 90

Explosive Skating Workout

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