Drop Landing
4 × 5 reps · rest 1 min
0/4
Step off — never jump off. Land, freeze, hold three seconds. Knees out, chest up.
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Week 1 · Session A · Landing Mechanics & Vertical Power
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.
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
- 02Landing Skill
- 03Ankle Stiffness
- 04Vertical Power
- 05Strength Support
- 06Cool-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
Straight sets · 1 exercise
Landing Skill
4 sets
B
Straight sets · 1 exercise
Ankle Stiffness
3 sets
Pogo Hop
3 × 12 reps · rest 45s
0/3
Ankles do the work, knees stay quiet. Minimum time on the floor.
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C
Straight sets · 1 exercise
Vertical Power
3 sets
Vertical Jump
3 × 3 reps · rest 1:30
0/3
Countermovement, arms swinging, maximum height every rep.
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D
Superset · 2 exercises
Strength Support
6 sets
Rear-Foot-Elevated Split Squat
3 × 8/side · rest 1:30
0/3
Plyometrics need something underneath them. Moderate load, clean reps.
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Pallof Press
3 × 20 s/side · rest 45s
0/3
Trunk stiffness is what transmits a jump into the ice.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Plyometrics
Keep the block moving.
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.