Pogo Hop
3 × 12 reps · rest 45s
0/3
Ankles do the work, knees stay quiet. Minimum time on the floor.
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Week 4 · Session A · 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.
This week
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-Up
- 02Ankle Stiffness
- 03Vertical Power
- 04Strength Support
- 05Cool-Down
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Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Superset · 2 exercises
Ankle Stiffness
5 sets
Single-Leg Pogo Hop
2 × 8/side · rest 1 min
0/2
One leg, same stiffness. Stop the set the moment the rhythm breaks.
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B
Straight sets · 2 exercises
Vertical Power
8 sets
Vertical Jump
4 × 3 reps · rest 2 min
0/4
Countermovement, arms swinging, maximum height every rep.
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Depth Jump
4 × 3 reps · rest 3 min
0/4
Box at 30–45 cm. Off, touch, straight back up — under 0.25 s on the floor. Stop when height drops.
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C
Superset · 2 exercises
Strength Support
4 sets
Rear-Foot-Elevated Split Squat
2 × 8/side · rest 1:30
0/2
Plyometrics need something underneath them. Moderate load, clean reps.
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Pallof Press
2 × 20 s/side · rest 45s
0/2
Trunk stiffness is what transmits a jump into the ice.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Plyometrics
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.