With constant changes in direction and lunging to hit or push the ball long distances, hockey places a lot of stress on the groin, according to Gil Barnitt, Head of strength-and-conditioning at the AIS Hockey program in Perth. He recommends the lateral step-up to help prevent groin injury.

Stand side on to a small box about 25cm high. Place your right foot on the box with your left foot about one metre to the side. Lean forward at your waist and slowly transfer your weight to your right foot, activating your glute to stand up. Your left leg will lift off the ground and finish next to your right leg. Reverse the action by bending forward and moving the left foot back to the starting position. The entire movement should be controlled by your right leg. Do three sets of eight to 10 reps on both legs.