Box Jump
3 × 4 reps · rest 1 min
0/3
A box you can land on softly, not the tallest one in the gym. Step down, never jump down.
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Week 3 · Session A · Lower Body & Landing
Landing 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.
This week
Some drills move up a level this week. Quality still beats quantity, every set.
- 01Warm-Up
- 02Land & Jump
- 03Squat Pattern
- 04Hinge & Push
- 05Single-Leg & Groin
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Land & Jump
3 sets
B
Straight sets · 1 exercise
Squat Pattern
3 sets
Goblet Squat
3 × 8 reps · rest 1:15
0/3
Light bell at the chest, elbows inside the knees at the bottom. Go heavier only when every rep looks the same.
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C
Superset · 2 exercises
Hinge & Push
6 sets
Kettlebell Deadlift
3 × 8 reps · rest 1:15
0/3
Hips back, flat back, bell between the heels. Stand up by squeezing the glutes, not by leaning back.
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Push-Up
3 × 10 reps · rest 1 min
0/3
Body in one straight line. Hands on a bench if the hips sag.
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D
Superset · 2 exercises
Single-Leg & Groin
6 sets
Split Squat
3 × 8/side · rest 1 min
0/3
Bodyweight until both sides look the same, then hold light dumbbells. Straight down, straight up.
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Copenhagen Plank
3 × 15 s/side · rest 45s
0/3
Short lever: top knee on the bench, not the foot. The groin muscle hockey pulls, trained before it gets the chance.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U14 Skaters
Keep the block moving.
← Previous sessionWeek 2 · Speed, Lateral & Upper BodyThe 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. Same movements, a little more of them. Only add where the form held up last week.Next session →Week 3 · Speed, Lateral & Upper BodyThe 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. 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.