Practice Plans
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Start 20:00 session
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Start 20:00 session
Session goalBuild the strength, rotation, and landing control that transfer to on-ice jumps. Land soft with knees tracking over toes, on a forgiving surface, and stop if you feel joint pain.
0:00–5:005:00

Warm-Up & Activation

Raise the heart rate and prime the legs before any jumping.

  • Light cardio, 3 minutes (jog or jump rope)
  • Leg swings, ankle circles, hip openers
  • Bodyweight squats and calf raises, 10 each
FocusWarm and mobile. Never plyo cold.
5:00–11:006:00

Landing Mechanics

The landing is a skill. Train it before adding height or rotation.

  • Drop-and-stick landings, 8 repsStep off a low step, land on one foot, freeze soft with a bent knee and free leg checked.
  • Single-leg balance holds, 20s eachHold your landing position: back leg extended, arms checked, hip level.
  • Squat jumps landing quiet, 8 reps
GoalSilent, controlled landings. Knee tracks over the toes, never caving inward.
11:00–16:005:00

Rotation Training

Pull in fast and tight, land checked. Use a harness or spinner if you have one.

  • Off-ice single jump rotations (half, full), tight and checked
  • Backspin arm-and-leg pull drillPractice the fast pull-in position standing, then jumping.
  • Double-rotation jumps only if landings stay controlled
GoalFast, tight air position with a checked landing every rep.
16:00–20:004:00

Strength Finish

Pick one. Control the tempo; form over reps.

Option ASingle-leg squats and calf raises, 3 sets of 8
Option BCore circuit: plank, side plank, hollow hold
GoalFinish strong with good form. Stop any exercise that causes joint pain.
20-Minute Practice Plan
Off-Ice Jump Strength & Landings
20:00Rotation, plyometrics, and soft landings
10:00–
5:00
Warm-Up & Activation
Raise the heart rate and prime the legs before any jumping.
Light cardio, 3 minutes (jog or jump rope)
Leg swings, ankle circles, hip openers
Bodyweight squats and calf raises, 10 each
FocusWarm and mobile. Never plyo cold.
25:00–
11:00
Landing Mechanics
The landing is a skill. Train it before adding height or rotation.
Drop-and-stick landings, 8 reps
Single-leg balance holds, 20s each
Squat jumps landing quiet, 8 reps
GoalSilent, controlled landings. Knee tracks over the toes, never caving inward.
311:00–
16:00
Rotation Training
Pull in fast and tight, land checked. Use a harness or spinner if you have one.
Off-ice single jump rotations (half, full), tight and checked
Backspin arm-and-leg pull drill
Double-rotation jumps only if landings stay controlled
GoalFast, tight air position with a checked landing every rep.
416:00–
20:00
Strength Finish
Pick one. Control the tempo; form over reps.
Option A
Single-leg squats and calf raises, 3 sets of 8
Option B
Core circuit: plank, side plank, hollow hold
GoalFinish strong with good form. Stop any exercise that causes joint pain.
Overall Goal
Build the strength, rotation, and landing control that transfer to on-ice jumps. Land soft with knees tracking over toes, on a forgiving surface, and stop if you feel joint pain.