it’s all a drag
Heads Up
In introducing this key skill analysis we want to explain there will be a follow up video-podcast with NZ BlackStick drag flicking legend Hayden Shaw. We will work with Hayden to analyse the optimal movement pattern and drills for older players to learn and apply the skill.
For now, the dry sports scientist's view...
Biomechanics of the Field Hockey Drag Flick
The drag flick in field hockey is a complex skill that requires a combination of strength, coordination, and technique to generate power and accuracy in the shot. Understanding the biomechanics of the drag flick can help you optimize performance and improve outcomes. It’s a complex movement pattern and requires hours of repeated, targeted work to execute with precision and consistency.
Stance and Grip
The player starts in a low, balanced stance with the non-dominant hand at the bottom of the stick and the dominant hand higher up the grip. The grip should be firm but flexible to allow for fluid movement during the shot. Remember the approach movement to address the ball may involve form 1 to 3 steps and varies, often with a crossover step.
Backswing
During the backswing, the player rotates their hips and shoulders away from the target and brings the stick back behind the body, loading the hips and generating momentum for the shot. The backswing is crucial for generating power in the drag flick.
Execution
As the stick comes forward, the player transfers weight onto the front foot and rotates their hips and shoulders towards the target. The stick should sweep low to high, making contact with the ball near the heel of the stick to generate maximum power and speed.
Follow Through
After making contact with the ball, the player follows through with the stick high and extended towards the target, maintaining balance and posture throughout the motion. The follow through is important for accuracy and power in the drag flick. It is the end of the motion and should reflect complete andoptimal transfer of power.
Basic Outline of a Strength Training Program to Improve Drag Flick Power
For a tailored 1:1 drag flicker's conditioning program reach out to us.
What follows is a sliver of basics.
Activation and Pre-Lift Phase
Deadlifts
Deadlifts are a fundamental strength exercise that targets the posterior chain, including the hamstrings, glutes, and lower back. Proper form is essential to prevent injury and maximize power transfer during the drag flick (Gullett et al., 2009).
- Glute bridges
These will kick start your posterior chain
- Barbell Hip thrust
A natural resistance-incorporated progression from the glute bridge
- Slam Ball Leg Curls
We need to engage and strengthen the entire neuromuscular framework from the lumbar area to the toes.
- Single Leg Romanian Deadlift
Unilateral classic. Done with bodyweight only is also an excellent part of pre match activation.
Squats
Squats are another key exercise for developing lower body strength and power. Front squats, back squats, and single-leg squats can help strengthen the quadriceps, hamstrings, and glutes, which are essential for generating force in the drag flick (Escamilla et al., 2001).
Alternatives
Bodyweight only
Perfect the movement pattern; ideal when in a hurry or no access to gym or weights.
Pistol squat on BOSU
This is a definite progression and requires access to a BOSU ball but will trigger smaller stabilisers to engage fully in order to retain balance while completing the movement.
Plié squat
Love this for all field hockey routines with its greater hip engagement.
Plyometrics
Plyometric exercises such as box jumps, jump squats, and lateral hops can help improve explosive power and speed in the lower body. Plyometrics mimic the fast, explosive movements required in the drag flick and can enhance power output (Markovic et al., 2007).
These can be as simple as bounds, hops and equipment-free jumping.
Core Stability
A strong core is essential for maintaining balance and stability during the drag flick. Include exercises such as planks, Russian twists, and med ball throws to strengthen the core muscles and improve rotational power (Kibler et al., ., 2006).
Turning torsional body movement via extended upper limbs requires improvements in the true core which means the full 360 degree body portions spanning anterior AND posterior chains. This means taking into account the paraspinal group including the oft neglected quadratus lumborum; one of the muscles of the posterior abdominal wall.
Shoulder and Arm Strength
Strengthening the shoulders and arm muscles is important for generating power in the drag flick. Include exercises like shoulder presses, push-ups, and tricep dips to target the deltoids, triceps, and chest muscles (Escamilla et al., 2002).
Again, a neglected portion of the upper body in hockey players. Both anterior and posterior components have to be targeted and their power output evolved. Remember, this requires eccentric and concentric movement pattern attention with an underpinning of well considered mobility and activation exercises.
Rotational Exercises
Rotational strength is crucial for generating torque in the drag flick. Incorporate exercises that focus on rotational power, such as medicine ball throws, woodchoppers, and Russian twists, to enhance hip and torso rotation (Kibler et al., 2006).
We like to prime these portions of our periodised programs with a variety of thoracic spine mobility and activation routines prior to loading.
By incorporating a comprehensive strength training program that targets key muscle groups involved in the drag flick, field hockey players can improve their power and performance on the field. It is important to consult with a strength and conditioning coach or fitness professional to ensure proper form and progression in the training program.
References
- Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., & Bergemann, B. W. (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine and Science in Sports and Exercise, 33(9), 1552-1566.
- Escamilla, R. F., Barrentine, S. W., Fleisig, G. S., Zheng, N., Takada, Y., Kingsley, D., & Andrews, J. R. (2002). Pitching biomechanics as a pitcher approaches muscular fatigue during a simulated baseball game. American Journal of Sports Medicine, 30(2), 233-243.
- Gullett, J. C., Tillman, M. D., Gutierrez, G. M., & Chow, J. W. (2009). A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research, 23(1), 284-292.
- Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198.
- Markovic, G., Jukic, I., & Milanovic, D. (2007). Effects of sprint and plyometric training on muscle function and athletic performance. Journal of Strength and Conditioning
