4 weeks, 3 sessions a week, from the Specialty Programs collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
The session that earns you the rest of the block. Week 1 is landings and ankle stiffness only; jumps arrive in week 2 and depth jumps in week 3. Athletes get hurt in the landing, never in the jump.
Hockey pushes sideways, and almost every generic jump programme trains only up and forward. This session lives in the frontal plane, and it ends with the adductor work that lets you keep doing it.
The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides.
Each week runs sessions A to C. Open any one of them on its own.
Week 1 of 4 — absorb. Landings and low hops only, roughly 80 foot contacts. Every rep is stuck and held: if you cannot land it, you have not earned the right to jump it.
Week 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.
Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.
Week 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
