Friday – Plyo Session
Boost on-ice explosiveness, vertical jump, and first-step acceleration with plyometric training. This session sharpens power output and quickness through dynamic jumping and core stability work.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsDynamic prep: A-skips m , pogo hops 1×10 [Video Example](https://www.youtube.com/watch?v=Kxt5spCm7A8), hip airplanes 1×3/side [Video Example](https://www.youtube.com/watch?v=z6jIxz3t7V8)
1 sets15 repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsFalling starts: m
6 sets10 reps
Superset 1
SupersetSplit Squat Jump to Return Stance
3 sets3 per leg repsSquat Jumps
3 sets8 reps
Superset 2
SupersetBroad Jumps
3 sets6 repsSingle-Leg Hip Thrusts
3 sets8 per leg reps
Superset 3
SupersetLateral Reaching Lunges
4 sets5 per leg repsMountain Climber Burpees
4 sets4 reps
Superset 4 (Mobility Circuit)
SupersetDaily Micro-Core
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps