Lateral Power Shuffle Series
Strength & Power
Legend
- player
- cones
- movement path
How it works
Build lateral explosive power with side-to-side shuffles and bounds specific to defensive field hockey movement.
What you need
- cones
Your focus
Defensive field hockey requires constant lateral movement under fatigue. This drill targets the hip abductors and lateral power needed to close down attackers and maintain defensive shape.
Place 3 cones in a line 2 yards apart.
Start at cone 1. Lateral shuffle to cone 2, then bound to cone 3.
Immediately reverse, shuffle back to cone 2, bound to cone 1.
That is one rep. Do 10 reps at maximum effort.
Rest 45 seconds. Repeat for 3 sets.
Goal
You've got it when all 10 reps are completed at maximum effort with controlled landings and no stumbling.
Helpful cues
- Stay low throughout, don't stand up between shuffles
- Push off the outside foot for the bound
- Land balanced, feet shoulder-width apart
Adjust the challenge
Make it easier
Strip it back
Remove the bound, just shuffle continuously between the three cones.
UpLVL it
Add the next challenge
Add a stick in the correct defensive position throughout the drill.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.