In the second of the five-part series looking at hockey fitness, strength and conditioning coach to the India Hockey team Matthew Eyles and Rupinder Pal Singh, drag-flicking star of the India national team, demonstrate the lunge. This movement is vital in hockey, allowing players to adopt a low, strong stance when tackling a player or distributing the ball. 

Through using a variety of lunge-based exercises, hockey players can develop strength, stability and flexibility in their hamstrings, quadriceps and glutes – all vital muscle groups for top level performances. For Rupinder, strength in the lower body is really important when he is drag flicking the ball at penalty corners. Although the final release of the ball relies on shoulder and arm strength, all the initial power in the movement is derived from the legs and the ability to maximise the leg muscles.

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