Reaction Ball Drop
2 × 6 reps · rest 45s
0/2
Start in your stance. A partner drops the ball to either side from shoulder height — push and catch it before the second bounce.
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Week 4 · Session B · Quick Feet & Reaction
Speed in the crease is a read plus a push. Hand-eye and footwork drills while the brain is fresh, lateral power in both directions, then balance and adductor work for a stance you can hold all game.
This week
An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.
- 01Warm-Up
- 02Eyes & Feet
- 03Lateral Push
- 04Balance & Groin
- 05Push & Brace
- 06Cool-Down
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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 · 2 exercises
Eyes & Feet
4 sets
Jump Rope
2 × 30 s · rest 30s
0/2
Quick, light, quiet. Mix two feet, alternating feet and side to side.
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B
Straight sets · 1 exercise
Lateral Push
2 sets
Lateral Shuffle
2 × 5 m out and back · rest 45s
0/2
Goalie stance. Push with the trailing leg and never cross the feet.
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C
Superset · 2 exercises
Balance & Groin
4 sets
Single-Leg Balance Reach
2 × 3 rounds/side · rest 30s
0/2
One round = forward, sideways and behind without touching down.
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Adductor Squeeze Isometric
2 × 15 s · rest 30s
0/2
Ball or rolled towel between the knees. Squeeze hard and keep breathing.
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D
Superset · 2 exercises
Push & Brace
4 sets
Push-Up
2 × 8 reps · rest 45s
0/2
Body in one straight line. Hands on a bench if the hips sag.
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Side Plank
2 × 20 s/side · rest 30s
0/2
Hips stacked and high — the same side-to-side stiffness that holds a butterfly push.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U14 Goalies
Keep the block moving.
← Previous sessionWeek 4 · Hips, Legs & GroinA goalie’s off-ice work starts at the hips. Full-range squatting, a hinge learned with a kettlebell, side-to-side strength in the butterfly’s range, and the groin trained twice before you leave. An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.Next session →Week 5 · Hips, Legs & GroinA goalie’s off-ice work starts at the hips. Full-range squatting, a hinge learned with a kettlebell, side-to-side strength in the butterfly’s range, and the groin trained twice before you leave. 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.