You need to do this 6 week basic strength program if you want to drag flick faster!


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Your body needs to be physically prepared to cope with the stress placed upon the body when drag flicking. Move Well Physiotherapy has designed a 6 week BASIC STRENGTH program for Drag Flickers. We have broken down this advanced skill and muscles used during this powerful movement.

1️⃣FOREARM AND WRIST:
Brachioradialis is a muscle in the forearm that flexes the forearm at the elbow. It is also capable of pronation and supination. The right wrist flexion and the left wrist extension are the main contributors to stick head end point speed.

2️⃣DELTOID:
Even though majority of flicking power does not only depend on arm strength it is really important to develop good arm strength as your right arm has to support the force built up in the drag until the release therefore your arms are required to keep stable/consistent positions to help avoid elbow problems.

3️⃣LATISSIMUS DORSI:
Has several functions, all of them involve moments of the arm. Your Lat is one of the widest muscles in your body therefore training your lats will help avoid lower back pain that drag flickers often struggle with.

4️⃣INTERNAL AND EXTERNAL OBLIQUES
Torso strength is critically important in the art of Drag Flicking. The majority of power comes from your body rotation that is controlled by TRUNK ROTATION. If you have weak oblique muscles it will contribute to lower back pain as the obliques help stabilize your lower spine. If you strengthen your obliques you will be able to drive more power through your trunk that will enable you to flick with more power.

5️⃣GROIN, HIP FLEXORS, HAMSTRING & QUADRICEPS
From a mechanical point of view your hip rotator muscles & legs are where your explosive power is going to come from. Because of the nature of the drag flick your left hip joint may become painful as you will plant your left foot & twist your body around it stressing your hip joint. Your legs will provide a constant and powerful base and flexible hamstrings will help getting distance in your drag.

🔹Functions of your Gracillis, Hip flexors, hamstrings and Quads: 🔹
Gracillis are responsible for hip addiction and assist in knee flexion,hip flexors are responsible for keeping hips and lower back strong,flexible and properly aligned. Hamstrings consist of 3 large muscles that run along the back of your thighs-they play an important role in bending your knees and moving your hips backwards. Quadriceps- all 4 quadriceps are powerful extensors of the knee joint. They are crucial in running, jumping and squatting.

✔️REPEAT THIS PROGRAM 3x PER WEEK
✔️USE BODY WEIGHT ONLY THEN ADD IN WEIGHT
✔️THERABAND IS NEEDED FOR THID PROGRAM
✔️STRETCHING IS VITALLY IMPORTANT AFTER EACH SESSION

By Pablo Mendoza

Pablo Mendoza is an FIH Hockey Academy Educator and the owner of A Hockey World. Contact: pablo@ahockeyworld.net

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