Broad Jump
3 × 4 reps · rest 1:30
0/3
Distance, not height. Stick the landing, then fully reset before the next rep.
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Week 1 · Session C · Horizontal Power & Reactive Strength
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.
This week
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.
- 01Warm-Up
- 02Horizontal Power
- 03Resisted Acceleration
- 04Cool-Down
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Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Horizontal Power
6 sets
Medicine Ball Scoop Toss
3 × 5 reps · rest 1:30
0/3
Load the hips and throw it as high as you can. Nothing held back.
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B
Superset · 2 exercises
Resisted Acceleration
7 sets
Sled Push
4 × 15 m · rest 1:30
0/4
Heavy, low, driving. Walk back to recover fully.
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Ab-Wheel Rollout
3 × 8 reps · rest 1 min
0/3
Ribs down, no sag. A leaky trunk wastes everything the legs produce.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Plyometrics
Keep the block moving.
← Previous sessionWeek 1 · Lateral & Skating-Plane PowerHockey 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. 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.Next session →Week 2 · Landing Mechanics & Vertical PowerThe 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. Week 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.
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.
Track this session
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.