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The Program | In-Season Hockey Training: Day 2 - Med Ball Jump Squats

3,968 views · Published 28 October 2011 · 0:19 · Indexed 20 September 2026

Channel: Nike Canada · 2011 · Sports

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This drill requires a medicine ball. 


1. Start with your legs apart, holding the med ball at chest height
2. Squat so your knees are at least 90 degrees 

3. Explode upward as high as you can, keeping your legs open and ready to transition to the next squat 


This drill builds explosive leg power. 


SETS x REPS: 3 x 10-12 | REST: 30s | SUPERSET: Med Ball Sumo Squat & Overhead Reach, Med Ball Wood Chop, Alternating Lunges, Med Ball Jump Squats, Med Ball Push-Ups

SUPERSET: For increased difficulty, complete sets of each drill with the same letter (e.g. A, A) as a circuit and do not rest between individual sets. Rest 60-90s between supersets. 

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Developed by big league veteran Gary Roberts and strength and conditioning coach Matt Nichol, the in-season version of The Program is a two days a week, SPARQ training regimen designed to be flexible and work with your hockey schedule.

Download a printable version of The Program at http://www.NikeTraining.ca/theprogram

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