Lateral Lunge and Dribble
Strength & Power
Legend
- player
- movement path
How it works
Develop lateral leg strength and power while dribbling to improve ability to change direction with explosive power.
What you need
- field hockey stick
- field hockey ball
Your focus
Lateral power is specifically needed for the change-of-direction demands of field hockey. Lunging patterns develop the hip and glute strength needed for explosive lateral movements. Combining lunges with dribbling makes the strength work directly transferable to the game.
Player dribbles 5 yards forward, performs 3 lateral lunges (left and right alternating).
Continue dribbling 5 yards, perform 3 more lateral lunges.
Repeat for a 30-yard total distance.
Complete 4 sets; rest 45 seconds between sets.
Goal
Success is completing the lateral lunge and keeping the ball close, strong legs moving, stick staying in control.
Helpful cues
- Lunge deep, thigh parallel to the ground
- Keep the ball close during the lunges
- Drive powerfully out of each lunge back to standing
Adjust the challenge
Make it easier
Strip it back
Perform lunges without the ball; add ball when movement is controlled.
UpLVL it
Add the next challenge
Add a resistance band around the thighs during the lunges.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.