Skater Legs | 3 Week Program

SV36coaching

Coach

sam verelst

Skater Legs | 3 Week Program Build the strength, stability and power your skating demands. This 3-week off-ice program is designed for competitive youth and players at every level who want to level up their game. 4 training days per week. Each session targets single leg strength, depth muscle endurance, explosive power and coordination, the foundation of every strong skater. Week by week the intensity increases. You decide your equipment, kettlebell, medball or bodyweight. Developed by an active pro player. Built for players who are serious about their development. 3 weeks from now you'll be a stronger, more powerful skater.

$29

Get Skater Legs | 3 Week Program

Build explosive skating power

Develop the single leg strength, stability and depth muscle endurance that makes you a more powerful and dominant skater.

Train anywhere

No gym needed. Adapt every session to the equipment you have available — kettlebell, medball or bodyweight.

Developed by an active pro player

Not theory — real training from someone who does it at the highest level.

Features

Programming 4 days per week

Single leg strength, explosive power and coordination — 4 days, 3 weeks, full progression.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

mini band

Recommended

medball

Sample Week

Week 1 of 3-week program

Sunday

power & condition

Prep

warm up mini band & bodyweight

2 rounds mini band : abduktion 10x each hammies 10x each hipflexor 10x each zombie walks forward / backward 10x skatermovement 10x each 1 round bodyweight squats : narrow 10x sumo 10x cross 5x each

split squat hops wide/deep

3 x 6

split squat hops wide/deep/high

3 x 6

split squat hops short/fast

3 x 0:12

split squat hops short/fast/high

3 x 0:12

skater jumps high

3 x 8

stickhandling miniband sidesteps

2 x 0:45

stickhandling miniband strides

2 x 0:45

Monday

strength & Max power

Prep

warm up mini band & bodyweight

2 rounds mini band : abduktion 10x each hammies 10x each hipflexor 10x each zombie walks forward / backward 10x skatermovement 10x each 1 round bodyweight squats : narrow 10x sumo 10x cross 5x each

Split Squat elevated back foot

3 x 8

Split Squat elevated heel

3 x 6

SL Squat (back knee touch)

3 x 6

Side Lunge Deep

3 x 8

Side Lunge Non working leg elevated

3 x 6

Cross Squat

3 x 8

SL RDL

3 x 8

skaters stickhandling

2 x 0:45

quick feet taps stickhandling

2 x 0:45

Wednesday

holds & plyometrics

Prep

warm up mini band & bodyweight

2 rounds mini band : abduktion 10x each hammies 10x each hipflexor 10x each zombie walks forward / backward 10x skatermovement 10x each 1 round bodyweight squats : narrow 10x sumo 10x cross 5x each

Split Squat Deep Hops switches

3 x 6

Split Squat Deep Hops (no switches)

3 x 6

Deep Squat Hops (elevated Arms)

3 x 10

Split Squat Holds

3 x 0:30

SL Hold elevated heel

3 x 0:30

Skater Position Hold with lateral shifts

3 x 0:30

Feet&hand coordination stickhandling

2 x 0:20

split squat switches stickhandling

2 x 0:30

Thursday

Agility & Coordination

Prep

warm up mini band & bodyweight

2 rounds mini band : abduktion 10x each hammies 10x each hipflexor 10x each zombie walks forward / backward 10x skatermovement 10x each 1 round bodyweight squats : narrow 10x sumo 10x cross 5x each

SL Hops Lateral

3 x 0:12

SL Hops Lateral wider

3 x 0:12

SL Hops Front/Back

3 x 0:12

SL Hops Front/Back wider

3 x 0:12

Split Squat Stance Front Foot Plate Touches

3 x 0:12

Skater Hops with Plate Touches

3 x 0:12