SPECIALTY PROGRAMS / PLYOMETRICS

Week 3 · 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 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 SkillLateral PowerReactive ExpressionFrontal-Plane Strength+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~56' 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

Single-Leg Lateral Hop and Stick

3 sets5/side repsThe landing is the exercise. Hold three seconds, knee tracking over the toe.Rest 75

● SUPERSET

Lateral Power

EXERCISES

TOTAL SETS

A14 SETS

Lateral Bound

4 sets5/side repsPush through the outside edge of the foot. Distance means nothing if the landing is loose.Rest 120

A24 SETS

Lateral Hurdle Hops

4 sets8 repsLow hurdle, continuous, no pause between reps. Ground time is the score.Rest 90

● STRAIGHT SETS

Reactive Expression

EXERCISES

TOTAL SETS

D13 SETS

Depth Drop to Lateral Bound

3 sets4/side repsDrop, absorb, immediately push sideways. The most hockey-specific plyo there is — and the most demanding.Rest 150

● SUPERSET

Frontal-Plane Strength

EXERCISES

TOTAL SETS

A13 SETS

Lateral Lunge

3 sets8/side repsPush out wide, sit into the loaded hip, drive back hard.Rest 90

A23 SETS

Cable Hip Adduction

3 sets10/side repsBounding is adductor work whether you plan for it or not. Plan for it.Rest 60

● STRAIGHT SETS

Groin Resilience

EXERCISES

TOTAL SETS

F13 SETS

Copenhagen Plank

3 sets30 s/side repsNon-negotiable in any programme with this much lateral bounding in it.Rest 60

● 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 · Lateral & Skating-Plane Power

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