Single-Leg Lateral Hop and Stick
2 × 4/side · rest 1:15
0/2
The landing is the exercise. Hold three seconds, knee tracking over the toe.
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SPECIALTY PROGRAMS / PLYOMETRICS
Week 4 · Lateral & Skating-Plane Power
Hockey 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.
01Warm-Up02Landing Skill03Lateral Power04Reactive Expression05Frontal-Plane Strength+2 more
Blocks
7
warm-up to cool-down
Exercises
16
movements
Sets
28
about 51 min
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Landing Skill
2 sets
B
Superset · 2 exercises
Lateral Power
7 sets
Lateral Bound
4 × 4/side · rest 2 min
0/4
Push through the outside edge of the foot. Distance means nothing if the landing is loose.
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Lateral Hurdle Hops
3 × 6 reps · rest 1:30
0/3
Low hurdle, continuous, no pause between reps. Ground time is the score.
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C
Straight sets · 1 exercise
Reactive Expression
4 sets
Depth Drop to Lateral Bound
4 × 3/side · rest 3 min
0/4
Drop, absorb, immediately push sideways. The most hockey-specific plyo there is — and the most demanding.
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D
Superset · 2 exercises
Frontal-Plane Strength
4 sets
Lateral Lunge
2 × 10/side · rest 1:15
0/2
Push out wide, sit into the loaded hip, drive back hard.
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Cable Hip Adduction
2 × 12/side · rest 1 min
0/2
Bounding is adductor work whether you plan for it or not. Plan for it.
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E
Straight sets · 1 exercise
Groin Resilience
2 sets
Copenhagen Plank
2 × 25 s/side · rest 45s
0/2
Non-negotiable in any programme with this much lateral bounding in it.
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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 · 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
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.