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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Week 4 · Session B · 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.
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
- 02Landing Skill
- 03Lateral Power
- 04Reactive Expression
- 05Frontal-Plane Strength
- 06Groin Resilience
- 07Cool-Down
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Training away from the gym?
Swap all 4 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
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
Plyometrics
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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
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.