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HOME/SPECIALTY PROGRAMS/PLYOMETRICS/WEEK 4 · HORIZONTAL POWER & REACTIVE STRENGTH
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.

Warm-UpHorizontal PowerSingle-Leg PowerReactive StrengthRepeat Power+2 more
SECTIONS
7
BLOCKS
EXERCISES
17
MOVEMENTS
TOTAL SETS
33
~57' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Half-Kneeling Ankle Rock
1 sets10/side repsA stiff ankle cannot absorb a landing.Rest 0
06
Dead Bug
1 sets6/side repsBrace on, ribs down, then go jump.Rest 0
B
● SUPERSET
Horizontal Power
EXERCISES
2
TOTAL SETS
7
A14 SETS
Broad Jump
4 sets3 repsDistance, not height. Stick the landing, then fully reset before the next rep.Rest 120
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A23 SETS
Medicine Ball Scoop Toss
3 sets4 repsLoad the hips and throw it as high as you can. Nothing held back.Rest 120
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C
● STRAIGHT SETS
Single-Leg Power
EXERCISES
1
TOTAL SETS
3
C13 SETS
Single-Leg Broad Jump
3 sets3/side repsCompare the sides honestly. A gap here is a gap in your stride.Rest 120
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D
● SUPERSET
Reactive Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Linear Hurdle Hop
3 sets6 repsContinuous over low hurdles. Stiff ankles, no pausing, no double-hopping.Rest 90
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A23 SETS
Alternating Bound
3 sets5/side repsLeap left to right down the floor. Cover ground — it should feel like an exaggerated stride.Rest 120
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E
● STRAIGHT SETS
Repeat Power
EXERCISES
1
TOTAL SETS
2
E12 SETS
Tuck Jump
2 sets6 repsKnees high, land soft, go again. Quality dies fast here — keep the sets short.Rest 90
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F
● SUPERSET
Resisted Acceleration
EXERCISES
2
TOTAL SETS
6
A14 SETS
Sled Push
4 sets15 m heavy repsHeavy, low, driving. Walk back to recover fully.Rest 120
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A22 SETS
Ab-Wheel Rollout
2 sets10 repsRibs down, no sag. A leaky trunk wastes everything the legs produce.Rest 60
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Half-Kneeling Couch Stretch
1 sets45 s/side repsRest 0
02
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · SPECIALTY-PROGRAMS/PLYOMETRICS/W4-HORIZONTAL-REACTIVE-POWER
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