LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
SMS: SB 4Q Foot/Ankle Mobility
Circuit x 1
Calf Pumps
Set reps load Tempo
1 10 heavy controlled
Half Kneeling Dorsi Flexion
Set reps 0 Tempo
1 10 controlled
SL Balance Rotational Knee Driver
Set reps 0 Tempo
1 10 controlled
Set reps load Tempo
1 10 heavy controlled
Big Toe Corkscrew Monster Band Spiral Squat
Set reps Tempo
1 10 controlled
Workout Blocks
SMS: LT SAQ Block
Horizontal
SMS: Sagittal Cut Ins
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
ViPR PRO Tilt Sagittal Breakdowns
Set reps load Rest
1 6-8 moderate 60-90 sec
2 6-8 moderate 60-90 sec
Backpedal to Forward Jump
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
SMS: MT SAQ Block
Tri-Set x 2
SMS: Forward to Shuffle Pivot
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
Rotational Plyo Throw
Set reps load Rest
1 6-8 moderate 60-90 sec
2 6-8 moderate 60-90 sec
Reverse T Drill
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
SMS: MT SAQ Block 2
Tri-Set x 2
Quick Shuffle
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
Loaded OH Lateral Quick Jumps
Set reps load Rest
1 10 moderate 60-90 sec
2 10 moderate 60-90 sec
Rotational 1-Ins
Set reps Rest
1 6-8 60-90 sec
2 6-8 60-90 sec
Cool Down Blocks
Cool Down
Horizontal
Kneeling Restorative Flow
Set reps Tempo
1 3 each side controlled

SMS: SAQ for SB

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session is designed to help with quick movements and reactions when skating

Warm-Up Blocks

SMS: SB 4Q Foot/Ankle Mobility
Circuit x 1

LLT
Calf Pumps
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
ULT
Half Kneeling Dorsi Flexion
reps 10
0
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
SL Balance Rotational Knee Driver
reps 10
0
Tempo controlled
Set Reps Tempo
1 10 Controlled
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Workout Blocks

SMS: LT SAQ Block
Horizontal Loading

LLT
SMS: Sagittal Cut Ins
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)
LLT
ViPR PRO Tilt Sagittal Breakdowns
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Reps Load Rest
1 6-8 Moderate 60-90 sec (h:m:s)
2 6-8 Moderate 60-90 sec (h:m:s)
ULT
Backpedal to Forward Jump
Enhances agility and priming acceleration in the front to back directions
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)

SMS: MT SAQ Block
Tri-Set x 2

UMT
SMS: Forward to Shuffle Pivot
reps 6-8
Rest 60-90 sec
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)
LMT
Rotational Plyo Throw
reps 6-8
load moderate
Rest 60-90 sec
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Rest
1 6-8 Moderate 60-90 sec (h:m:s)
2 6-8 Moderate 60-90 sec (h:m:s)
UMT
Reverse T Drill
reps 6-8
Rest 60-90 sec
Enhances agility and bottom to top coordination in the forward, backward and lateral directions.
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)

SMS: MT SAQ Block 2
Tri-Set x 2

UMT
Quick Shuffle
reps 6-8
Rest 60-90 sec
Enhances quick neuromuscular coordination in the lateral direction.
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)

Forward and back, not lateral

LMT
Loaded OH Lateral Quick Jumps
reps 10
load moderate
Rest 60-90 sec
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Reps Load Rest
1 10 Moderate 60-90 sec (h:m:s)
2 10 Moderate 60-90 sec (h:m:s)
UMT
Rotational 1-Ins
reps 6-8
Rest 60-90 sec
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Reps Rest
1 6-8 60-90 sec (h:m:s)
2 6-8 60-90 sec (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

UMT
Kneeling Restorative Flow
Set Reps Tempo
1 3 each side Controlled