Broad Jump
4 × 3 reps · rest 2 min
0/4
Distance, not height. Stick the landing, then fully reset before the next rep.
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SPECIALTY PROGRAMS / PLYOMETRICS
Week 4 · Horizontal Power & Reactive Strength
The 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 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.
01Warm-Up02Horizontal Power03Single-Leg Power04Reactive Strength05Repeat Power+2 more
Blocks
7
warm-up to cool-down
Exercises
17
movements
Sets
33
about 57 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Horizontal Power
7 sets
Medicine Ball Scoop Toss
3 × 4 reps · rest 2 min
0/3
Load the hips and throw it as high as you can. Nothing held back.
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B
Straight sets · 1 exercise
Single-Leg Power
3 sets
Single-Leg Broad Jump
3 × 3/side · rest 2 min
0/3
Compare the sides honestly. A gap here is a gap in your stride.
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C
Superset · 2 exercises
Reactive Strength
6 sets
Linear Hurdle Hop
3 × 6 reps · rest 1:30
0/3
Continuous over low hurdles. Stiff ankles, no pausing, no double-hopping.
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Alternating Bound
3 × 5/side · rest 2 min
0/3
Leap left to right down the floor. Cover ground — it should feel like an exaggerated stride.
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D
Straight sets · 1 exercise
Repeat Power
2 sets
Tuck Jump
2 × 6 reps · rest 1:30
0/2
Knees high, land soft, go again. Quality dies fast here — keep the sets short.
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E
Superset · 2 exercises
Resisted Acceleration
6 sets
Sled Push
4 × 15 m heavy · rest 2 min
0/4
Heavy, low, driving. Walk back to recover fully.
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Ab-Wheel Rollout
2 × 10 reps · rest 1 min
0/2
Ribs down, no sag. A leaky trunk wastes everything the legs produce.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF PLYOMETRICS
VIEW PROGRAM →01Week 1 · Landing Mechanics & Vertical PowerThe 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 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.02Week 1 · 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 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.03Week 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.04Week 2 · Landing Mechanics & Vertical PowerThe 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 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.05Week 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.06Week 2 · 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 2 of 4 — produce. Concentric jumps for height and distance, roughly 100 contacts. Full recovery between reps — this is power work, not conditioning.07Week 3 · Landing Mechanics & Vertical PowerThe 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.08Week 3 · 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 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.09Week 3 · 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 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.10Week 4 · Landing Mechanics & Vertical PowerThe 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 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.11Week 4 · 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 4 of 4 — express. The lowest volume of the block, around 70 contacts, at the highest intent. Stop the set the moment height or distance drops.
TRAIN THE REST OF IT
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultCoach-led drill footage for skating, shooting, and puck work.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.