Vertical Jump
3 × 5 reps · rest 1 min
0/3
Jump tall, then land in the same quiet shape you practised. Reset between every jump.
Sign in to log weights and reps for this block.
Week 3 · Session A · Jump, Land & Balance
Learn to land before you learn to jump higher. Landing, jumping and one-leg balance — the skills every stride, stop and battle is built on — plus the groin and core work that keep a growing body on the ice.
This week
Some drills move up a level this week. Quality still beats quantity, every set.
- 01Warm-Up
- 02Land & Jump
- 03Skater Jumps
- 04Balance & Squat
- 05Groin & Core
- 06Cool-Down
Sign in to track this session
Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Land & Jump
3 sets
B
Straight sets · 1 exercise
Skater Jumps
3 sets
Lateral Bound
3 × 5/side · rest 45s
0/3
Small jumps side to side. Land on the outside leg and hold it for two before you go back.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Balance & Squat
6 sets
Single-Leg Balance Reach
3 × 3 rounds/side · rest 30s
0/3
One round = reach forward, sideways and behind without the reaching foot touching down.
Sign in to log weights and reps for this block.
Bodyweight Squat
3 × 12 reps · rest 45s
0/3
Heels down, chest proud, as deep as you can while the back stays flat. Slow down, quick up.
Sign in to log weights and reps for this block.
D
Superset · 2 exercises
Groin & Core
6 sets
Side-Lying Adductor Raise
3 × 10/side · rest 30s
0/3
Lie on your side and lift the bottom leg. Small, slow lifts — this is the muscle that gets pulled in hockey.
Sign in to log weights and reps for this block.
Front Plank
3 × 25 s · rest 30s
0/3
One straight line from head to heels. Stop the set when the hips sag, not when the clock says so.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U12 Athletes
Keep the block moving.
← Previous sessionWeek 2 · Speed, Throw & CrawlQuick feet, fast hands and a strong trunk. Change of direction while the legs are fresh, light medicine-ball throws for the shot, then crawling, pushing and pulling — all of it bodyweight or a light ball. Same movements, a little more of them. Only add where the form held up last week.Next session →Week 3 · Speed, Throw & CrawlQuick feet, fast hands and a strong trunk. Change of direction while the legs are fresh, light medicine-ball throws for the shot, then crawling, pushing and pulling — all of it bodyweight or a light ball. Some drills move up a level this week. Quality still beats quantity, every set.
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.