Reaction Ball Drop
3 × 8 reps · rest 45s
0/3
Start in your stance. Partner drops the ball to either side — or bounce it off a wall — and catch it before the second bounce.
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Week 4 · Session B · Reaction & Push-Recover Conditioning
A scramble is a read, a push, a recovery and another push. Hand-eye work while the brain is fresh, quick lateral feet, then intervals shaped like a goal-mouth scramble rather than a skater’s shift.
This week
Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
- 01Warm-Up
- 02Eyes & Feet
- 03Scramble Intervals
- 04Hip Control
- 05Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Eyes & Feet
5 sets
Lateral Hurdle Hops
2 × 6/side · rest 1:30
0/2
Low hurdle, quick feet, square hips. Post to post, over and over.
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B
Straight sets · 1 exercise
Scramble Intervals
5 sets
Slideboard Intervals
5 × 15 s / 45 s
0/5
Short and low: push, recover, push. No slideboard? Shuffle the same intervals in your stance between two lines.
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C
Superset · 2 exercises
Hip Control
4 sets
Hip Airplane
2 × 5/side · rest 45s
0/2
Rotate from the hip, not the spine. Slow and owned.
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90/90 Lift-Off
2 × 6/side · rest 45s
0/2
Active range, not passive. If you cannot lift it, you do not own it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 4 · Lateral Contrast & HipsA goalie’s power runs sideways. A loaded cossack squat primes a lateral bound, a moderate hinge keeps the hamstrings long, and the groin is trained twice before you leave — camp is where goalie groins go. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.Next session →Week 4 · Strength Maintenance & RecoveryJust enough strength to keep what the summer built: a full-range squat, single-leg control for the recovery out of the butterfly, honest upper-body work, and adductors loaded one more time. Taper into camp. Volume roughly halves, intensity stays, and you walk in fresh. Test nothing this week — camp is the test.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.