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Elite Hockey HQ session

Friday – Plyo Session

Boost on-ice explosiveness, vertical jump, and first-step acceleration with plyometric training. This session sharpens power output and quickness through dynamic jumping and core stability work.

Sections
6
Exercises
24
Total sets
39
WarmupSuperset 1Superset 2Superset 3Superset 4 (Mobility Circuit)Daily Micro-Core

Warmup

Warm-Up
10 exercises

  • Heat

    5 min brisk walk or easy jog reps

  • Hip CARs

  • Ankle CARs

  • McGill Big 3

  • curl-up

    1 sets8/side reps

  • side-plank

    1 sets20–30s/side reps

  • bird-dog

    1 sets6/side reps

  • Dynamic prep: A-skips m , pogo hops 1×10 [Video Example](https://www.youtube.com/watch?v=Kxt5spCm7A8), hip airplanes 1×3/side [Video Example](https://www.youtube.com/watch?v=z6jIxz3t7V8)

    1 sets15 reps

  • Lateral bounds (Heidens): (stick landings)

    4 sets3/side reps

  • Falling starts: m

    6 sets10 reps

Superset 1

Superset
2 exercises

  • Split Squat Jump to Return Stance

    3 sets3 per leg reps

  • Squat Jumps

    3 sets8 reps

Superset 2

Superset
2 exercises

  • Broad Jumps

    3 sets6 reps

  • Single-Leg Hip Thrusts

    3 sets8 per leg reps

Superset 3

Superset
2 exercises

  • Lateral Reaching Lunges

    4 sets5 per leg reps

  • Mountain Climber Burpees

    4 sets4 reps

Superset 4 (Mobility Circuit)

Superset
5 exercises

  • Arm circles — per direction

    1 sets10 reps

  • Rotational arm swing —

    1 sets8/side reps

  • Hip circles — per direction

    1 sets10 reps

  • Zombie squat with reach through —

    1 sets10 reps

  • Scorpion kicks —

    1 sets8/side reps

Daily Micro-Core

3 exercises

  • McGill curl-up

    8/side reps

  • Side plank

    20–30s/side reps

  • Bird-dog

    6/side reps

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