Drop Landing
3 × 5 reps · rest 1 min
0/3
Step off — never jump off. Land, freeze, hold three seconds. Knees out, chest up.
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Week 2 · 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 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.
- 01Warm-Up
- 02Landing Skill
- 03Ankle Stiffness
- 04Vertical Power
- 05Strength Support
- 06Cool-Down
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Training away from the gym?
Swap all 5 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 · 2 exercises
Landing Skill
6 sets
Box Jump — Single-Leg Landing
3 × 4/side · rest 1:15
0/3
Two feet up, one foot down. Keep the box low — this is a landing drill.
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B
Superset · 2 exercises
Ankle Stiffness
6 sets
Pogo Hop
3 × 15 reps · rest 45s
0/3
Ankles do the work, knees stay quiet. Minimum time on the floor.
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Single-Leg Pogo Hop
3 × 8/side · rest 1 min
0/3
One leg, same stiffness. Stop the set the moment the rhythm breaks.
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C
Straight sets · 2 exercises
Vertical Power
8 sets
Vertical Jump
4 × 3 reps · rest 2 min
0/4
Countermovement, arms swinging, maximum height every rep.
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Seated Box Jump
4 × 3 reps · rest 2 min
0/4
Dead stop on the bench, no rocking. Pure concentric — this is where slow athletes are exposed.
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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 × 25 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.
← Previous sessionWeek 1 · Horizontal Power & Reactive StrengthThe 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. 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 · 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 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.
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