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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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.
01Warm-Up02Ankle Stiffness03Vertical Power04Strength Support05Cool-Down
Blocks
5
warm-up to cool-down
Exercises
15
movements
Sets
26
about 40 min
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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
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 · 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.11Week 4 · 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 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
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