Lateral Bound
3 × 4/side · rest 1 min
0/3
Push off the outside edge, land on the other leg and hold it for two. Distance comes after control.
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Week 1 · Session B · Speed, Lateral & Upper Body
The skating plane and the shot. Lateral jumps and change-of-direction speed while fresh, rotational throws, then pulling strength and a hip circuit that trains the groin from both sides.
This week
Week 1 is about learning the shapes. Every rep is practice, so make every one look the same.
- 01Warm-Up
- 02Lateral Speed
- 03Throws
- 04Pull & Brace
- 05Hip Strength
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Lateral Speed
6 sets
Lateral Shuttle Run
3 × 5-10-5 · rest 1:15
0/3
Low stop, quick restart. This is the skill that wins loose pucks.
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B
Straight sets · 2 exercises
Throws
6 sets
Medicine Ball Rotational Throw
3 × 5/side · rest 1 min
0/3
Light ball (4-6 lb). Back hip drives, arms finish — the same chain as a slap shot.
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Med Ball Chest Pass
3 × 6 reps · rest 45s
0/3
Step and throw hard into a wall. Catch it and reset every rep.
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C
Superset · 2 exercises
Pull & Brace
5 sets
Inverted Row
3 × 8 reps · rest 1 min
0/3
Chest to the bar, body straight. Lower the bar to make it harder — never add a kick.
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Side Plank
2 × 20 s/side · rest 45s
0/2
Hips stacked and high. The frontal plane is where you skate.
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D
Superset · 2 exercises
Hip Strength
4 sets
Lateral Lunge
2 × 6/side · rest 45s
0/2
Bodyweight first, then a light dumbbell at the chest. Sit back into the working hip, other leg straight.
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Single-Leg Glute Bridge
2 × 10/side · rest 45s
0/2
Drive through the heel and hold the top for a second. Hips stay level.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U14 Skaters
Keep the block moving.
← Previous sessionWeek 1 · Lower Body & LandingLanding first, then the three lifts every skater carries into high school: the squat, the hinge and the split squat. Light implements, perfect reps, and the groin work that keeps a growing body out of the trainer’s room. Week 1 is about learning the shapes. Every rep is practice, so make every one look the same.Next session →Week 2 · Lower Body & LandingLanding first, then the three lifts every skater carries into high school: the squat, the hinge and the split squat. Light implements, perfect reps, and the groin work that keeps a growing body out of the trainer’s room. Same movements, a little more of them. Only add where the form held up last week.
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.