Lateral Shuffle
2 × 5 m out and back · rest 45s
0/2
Shuffle 5 m, touch the line, shuffle back. Stay low enough to see under a table.
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Week 4 · Session B · Speed, Throw & Crawl
Quick 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.
This week
An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.
- 01Warm-Up
- 02Quick Feet
- 03Throws
- 04Crawl, Push & Pull
- 05Hips & Core
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Quick Feet
2 sets
B
Straight sets · 2 exercises
Throws
4 sets
Med Ball Chest Pass
2 × 6 reps · rest 45s
0/2
Light ball (2-4 lb). Step and throw it hard into a wall, catch it, reset.
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Medicine Ball Rotational Throw
2 × 5/side · rest 45s
0/2
Turn the back hip toward the wall and let the arms come last — the same order as a slap shot.
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C
Superset · 3 exercises
Crawl, Push & Pull
6 sets
Bear Crawl
2 × 10 m there and back · rest 30s
0/2
Forward 10 m, backward 10 m. Knees stay an inch off the floor the whole way.
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Push-Up
2 × 6 reps · rest 30s
0/2
Hands under shoulders, body like a plank. Hands on a bench if that keeps the line straight.
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Inverted Row
2 × 6 reps · rest 45s
0/2
Bar or rings at waist height. Pull your chest to the bar with a straight body.
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D
Superset · 2 exercises
Hips & Core
4 sets
Cossack Squat
2 × 4/side · rest 30s
0/2
No weight. Shift side to side and sit into one hip while the other leg stays straight — range first, always.
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Bird Dog
2 × 5/side · rest 30s
0/2
Opposite arm and leg, long and slow. The back stays as still as a table.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U12 Athletes
Keep the block moving.
← Previous sessionWeek 4 · Jump, Land & BalanceLearn 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. An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.Next session →Week 5 · Jump, Land & BalanceLearn 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. The most work of the block, and still nothing is a max and nothing goes to failure.
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.