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HOME/SPECIALTY PROGRAMS/PLYOMETRICS/WEEK 4 · LATERAL & SKATING-PLANE POWER
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.

Warm-UpLanding SkillLateral PowerReactive ExpressionFrontal-Plane Strength+2 more
SECTIONS
7
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
28
~51' 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
● STRAIGHT SETS
Landing Skill
EXERCISES
1
TOTAL SETS
2
B12 SETS
Single-Leg Lateral Hop and Stick
2 sets4/side repsThe landing is the exercise. Hold three seconds, knee tracking over the toe.Rest 75
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C
● SUPERSET
Lateral Power
EXERCISES
2
TOTAL SETS
7
A14 SETS
Lateral Bound
4 sets4/side repsPush through the outside edge of the foot. Distance means nothing if the landing is loose.Rest 120
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A23 SETS
Lateral Hurdle Hops
3 sets6 repsLow hurdle, continuous, no pause between reps. Ground time is the score.Rest 90
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D
● STRAIGHT SETS
Reactive Expression
EXERCISES
1
TOTAL SETS
4
D14 SETS
Depth Drop to Lateral Bound
4 sets3/side repsDrop, absorb, immediately push sideways. The most hockey-specific plyo there is — and the most demanding.Rest 180
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E
● SUPERSET
Frontal-Plane Strength
EXERCISES
2
TOTAL SETS
4
A12 SETS
Lateral Lunge
2 sets10/side repsPush out wide, sit into the loaded hip, drive back hard.Rest 75
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A22 SETS
Cable Hip Adduction
2 sets12/side repsBounding is adductor work whether you plan for it or not. Plan for it.Rest 60
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F
● STRAIGHT SETS
Groin Resilience
EXERCISES
1
TOTAL SETS
2
F12 SETS
Copenhagen Plank
2 sets25 s/side repsNon-negotiable in any programme with this much lateral bounding in it.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-LATERAL-PLANE-POWER
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