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HOME/SPECIALTY PROGRAMS/PLYOMETRICS/WEEK 4 · LANDING MECHANICS & VERTICAL POWER
SPECIALTY PROGRAMS / PLYOMETRICS

Week 4 · 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 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-UpAnkle StiffnessVertical PowerStrength SupportCool-Down
SECTIONS
5
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
26
~40' 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
Ankle Stiffness
EXERCISES
2
TOTAL SETS
5
A13 SETS
Pogo Hop
3 sets12 repsAnkles do the work, knees stay quiet. Minimum time on the floor.Rest 45
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A22 SETS
Single-Leg Pogo Hop
2 sets8/side repsOne leg, same stiffness. Stop the set the moment the rhythm breaks.Rest 60
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C
● STRAIGHT SETS
Vertical Power
EXERCISES
2
TOTAL SETS
8
C14 SETS
Vertical Jump
4 sets3 repsCountermovement, arms swinging, maximum height every rep.Rest 120
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C24 SETS
Depth Jump
4 sets3 repsBox at 30–45 cm. Off, touch, straight back up — under 0.25 s on the floor. Stop when height drops.Rest 180
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D
● SUPERSET
Strength Support
EXERCISES
2
TOTAL SETS
4
A12 SETS
Rear-Foot-Elevated Split Squat
2 sets8/side repsPlyometrics need something underneath them. Moderate load, clean reps.Rest 90
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A22 SETS
Pallof Press
2 sets20 s/side repsTrunk stiffness is what transmits a jump into the ice.Rest 45
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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-LANDING-VERTICAL-POWER
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