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Explosive Skating Workout

This session targets stride power, acceleration, and lateral explosiveness.

Warmup

Warm-Up

  • Dynamic mobility (hips, groin, ankles, hamstrings)

    2 sets8 reps

  • Cossack squats

    2 sets8 reps

  • Lateral lunges

    2 sets8 reps

  • Band walks (forward, backward, lateral)

    2 sets16 reps

Strength & Power 1

Superset

  • Back Squat

    5 sets5 reps

  • Broad Jumps

    5 sets6 repsRest 90

Strength & Power 2

Superset

  • Bulgarian Split Squat

    4 sets8 reps

  • Lateral Bounds

    4 sets8 repsRest 90

Strength & Power 3

Superset

  • Step-Up to Knee Drive

    3 sets10 (each leg) reps

  • Depth Jumps to Lateral Bound

    3 sets8 repsRest 90

Agility & Sprint Work

  • Hill Sprints (40m)

    8 sets

  • Pro Agility Shuttle (5-10-5 drill)

    6 sets

  • Cone Crossover Drill (30s)

    6 sets

Core & Stability 1

Superset

  • Pallof Press

    4 sets12 (each side) reps

  • Side plank with reach through

    4 sets12 (each side) repsRest 90

Core & Stability 2

Superset

  • Hanging Leg Raises

    4 sets12 (each side) reps

  • Medicine Ball Rotational Slam

    4 sets12 (each side) repsRest 90

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