SPECIALTY PROGRAMS / PLYOMETRICS

Week 1 · Lateral & Skating-Plane Power

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. 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.

Warm-UpLanding SkillLateral PowerFrontal-Plane StrengthGroin Resilience+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~42' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsRest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsA stiff ankle cannot absorb a landing.Rest 0

Dead Bug

1 sets6/side repsBrace on, ribs down, then go jump.Rest 0

● STRAIGHT SETS

Landing Skill

EXERCISES

TOTAL SETS

B14 SETS

Single-Leg Lateral Hop and Stick

4 sets4/side repsThe landing is the exercise. Hold three seconds, knee tracking over the toe.Rest 60

● STRAIGHT SETS

Lateral Power

EXERCISES

TOTAL SETS

C13 SETS

Lateral Bound

3 sets4/side repsPush through the outside edge of the foot. Distance means nothing if the landing is loose.Rest 90

● SUPERSET

Frontal-Plane Strength

EXERCISES

TOTAL SETS

A13 SETS

Lateral Lunge

3 sets10/side repsPush out wide, sit into the loaded hip, drive back hard.Rest 75

A23 SETS

Cable Hip Adduction

3 sets12/side repsBounding is adductor work whether you plan for it or not. Plan for it.Rest 60

● STRAIGHT SETS

Groin Resilience

EXERCISES

TOTAL SETS

E12 SETS

Copenhagen Plank

2 sets20 s/side repsNon-negotiable in any programme with this much lateral bounding in it.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsRest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 1 · Lateral & Skating-Plane Power

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