SPECIALTY PROGRAMS / PLYOMETRICS

Week 3 · 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. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.

Warm-UpLanding SkillAnkle StiffnessVertical PowerStrength Support+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~55' 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

B13 SETS

Box Jump — Single-Leg Landing

3 sets4/side repsTwo feet up, one foot down. Keep the box low — this is a landing drill.Rest 75

● SUPERSET

Ankle Stiffness

EXERCISES

TOTAL SETS

A14 SETS

Pogo Hop

4 sets15 repsAnkles do the work, knees stay quiet. Minimum time on the floor.Rest 45

A23 SETS

Single-Leg Pogo Hop

3 sets10/side repsOne leg, same stiffness. Stop the set the moment the rhythm breaks.Rest 60

● STRAIGHT SETS

Vertical Power

EXERCISES

TOTAL SETS

D14 SETS

Vertical Jump

4 sets3 repsCountermovement, arms swinging, maximum height every rep.Rest 120

D23 SETS

Seated Box Jump

3 sets3 repsDead stop on the bench, no rocking. Pure concentric — this is where slow athletes are exposed.Rest 120

D33 SETS

Depth Jump

3 sets4 repsBox at 30–45 cm. Off, touch, straight back up — under 0.25 s on the floor. Stop when height drops.Rest 150

● SUPERSET

Strength Support

EXERCISES

TOTAL SETS

A13 SETS

Rear-Foot-Elevated Split Squat

3 sets6/side repsPlyometrics need something underneath them. Moderate load, clean reps.Rest 90

A23 SETS

Pallof Press

3 sets25 s/side repsTrunk stiffness is what transmits a jump into the ice.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 3 · Landing Mechanics & Vertical Power

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