Single-Leg Lateral Hop and Stick
2 × 3/side · rest 1 min
0/2
One leg, hop out and back, hold each landing. A wobbling landing means the hop was too big.
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Week 4 · 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
An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.
- 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
4 sets
Lateral Shuttle Run
2 × 5-10-5 · rest 1:15
0/2
Low stop, quick restart. This is the skill that wins loose pucks.
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B
Straight sets · 2 exercises
Throws
4 sets
Medicine Ball Rotational Throw
2 × 5/side · rest 1 min
0/2
Light ball (4-6 lb). Back hip drives, arms finish — the same chain as a slap shot.
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Medicine Ball Scoop Toss
2 × 4 reps · rest 1 min
0/2
Dip, then throw the ball up and out as far as you can. Let it land — never try to catch it.
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C
Superset · 2 exercises
Pull & Brace
4 sets
Inverted Row
2 × 8 reps · rest 1 min
0/2
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 4 · 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. An easier week on purpose — growing bodies and a busy hockey schedule need one. Keep it short and crisp.Next session →Week 5 · 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. 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.