Football Kicking & Punting | Build Leg Strength To Kick The Football Farther

Football Kicking & Punting | Build Leg Strength To Kick The Football Farther
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Speaker 1: We’re going to do an intermediate
kicking video. I talked to some people that have kicked at all different levels that are
pros that are in college, people that are coming up, some junior high kids, high school
kids. What a lot of questions are is how do I use this to improve my kicking? We know
what this will do for soccer. We know what it’ll do for basketball, football, baseball.
We know for all the sports, but for somebody that’s specializing in a kicking situation
what we need to do is show you how to do a couple drills.
It’s not much unlike what we do for other training because what you’re going to see
is basically we’re going to load on the glutes, hams, and speed and acceleration of the leg
through the ball. A lot of the drills we’re doing that build all these areas are going
to help you achieve quicker explosion through the leg, through the drive leg. That’s either
on your kickoffs, that’s either on your field goals or on your playing game all right.
First what I want you to do is take a look at the bands. We basically have two leg straps
and then two sets of bands. Two sets of bands are going to be pretty moderate tension, but
it allows you go through the range of motion that we want you to go through. There’ll be
a strap on the back. There’ll be a strap on the front so there’ll be no slipping. When
you go through your kicks you don’t have to worry about the bands adjusting while you’re
trying to kick. What I want to do is show you how to put those on.
You have D-rings here on both of the legs and on both of these … come on over here
with me for a second, right over here. You’re going to see me put this down here. You’re
going to have two Myo’s training stickers here on the front. You’re going to hook it
up to the back. You’re going to hook it up to the front. Then you’re going to take the
one with the M-Y and you’re going to put it above this leg, above the knee about an inch.
You’re going to roll it over and you’ll be ready to go on that leg. Pull this leg over,
roll it, roll it, and put it right back and then you’re just going to clip it together.
One of the things I want you to do is always maintain tension on the bands. Don’t let them
control you, you control the bands. Basically I’ve got the bands on. You’ve got one in front,
you’ve got one in the back. When you go through your kicking motion just some of the drills
that we’re doing you just go and do the normal lunges, step-ups, do the sidewinders, you
do basically the … you’re going to do some walking, soldiers. You’re going to do some
birdfeeders and we’ll do a couple of other drills that might work for helping your kicking.
One of the easy ones that we can do is we can go through everybody knows how to do a
lunge. We want to make sure you do a lunge properly. What we do is just basically step
forward where the nose is over the toes and the butt is over the heel. You’re coming down
and doing a walking lunge. You’re getting tension and you’re using stabilizer muscles
while you’re doing each one of these lunges. All right, then you come up, you do about
15 of those in each set. Then what you can do is some side strides. You get in here and
you’re stepping using those hips, strengthening those hips stepping across. Now, notice when
I’m doing this that when I do my side stride I step, I bring this foot back to shoulder
length apart, step, shoulder length apart, step, shoulder length apart, step shoulder
length apart. I don’t want you guys bringing your feet together, over, together that does
nothing because you’re releasing the tension. I want tension on there the whole time.
All right you did the side strides. You come back and then you can do reverse lunges. You
step in and up, step in and up, step and up, step and up, all right. Now we’re just getting
warmed up. We’re doing an active stretch with all this and this is stuff that you can do
before you kick, before you go out and practice kicking because we’re going to loosen up all
the areas that we reduce the risk of having injuries such as groin pulls, ham string pulls,
quad, hip flexor pulls, and lower abs pulls. Now we do a ten soldier. When we’re doing
a ten soldier you can mimic coming up on the toe right over on here and bringing that foot
up and giving it a half hold. You’re walking, okay. All right and then we turn around and
we’ll do birdfeeders coming back. You’re going to do a step, touch, and down keep the back
legs straight, keeping your plant leg straight. There’s no bending, no bending of the leg.
You’re coming down, straight, straight, without turning the hips. We don’t want … from the
back side we don’t want to see the hips going sideways, we want them straight ahead all
right. Come on over here we have bosu ball and I
believe in working on unstable surfaces if you can, if you get an opportunity. What I’m
looking at on this is when you’re stepping and you bringing the back leg up you’re stepping
on unstable surface, your hips are working, and then you’re brining that leg up and then
down. You can work on that. Up and down, stability. When we talk about working with the bands
and what we’re trying to achieve with that we’re trying to achieve basically greater
strength and acceleration, but we definitely want to reduce the injury.
When you come up on the bosu ball you’re basically all your muscles are working in your lower
leg to adjust to bring that up. You’re getting a lot of stability going in the ankles, in
the lower leg, in the plant leg, and you’re getting them going all the way up through
into the hips. Now one of the things that I want to make sure, kind of stop for a second,
I want you to remember that what you do for the right leg you do for the left leg and
it’s not about just doing everything straight forward. We’re not looking for everything
straight forward or when you’re coming through and you’re trying to kick we want to do the
total package, the total core, the total hip structure, along with the ham strings and
quads, hip flexors, lower abs, glutes, the ham, and quads.
Move over here and then we go onto a stable surface where you can stack up, and if you
have something it’s great, where you can stack different heights of a step-up. We’re coming
here and then using this back leg and pulling it through and coming back down. Then stepping
and then pulling that leg through and down. What we’re doing is here and here. Bring it
through, drive it through, drive it through. What you see here is actually we’re in an
aerobics room here and I’m shooting the video, but what I want to do is give you a couple
of different ideas. You always try to adapt to your location on how you can work out and
use some of the equipment around you. Generally when we’re outside we’re at the
track. We use some hurdles and we use basically the low level hurdles and then we do some
drills, but all this is working the lower abs, the hip flexors, working those glutes
and hams. What we do since we have a plant foot over here. If you want to come with the
angle just a little bit to see where I’m at. You have a right foot plant and then we’re
bringing the leg over. We’re not slinging it over. We don’t do gun slinging here. We
don’t sling it. We control our movement which is what I want you to do on all the movements
at this point. When you’re beginning I want you to come along and then slowly do the repetitions
we’re asking you to do. Plant, bring a leg up and over. Then bring
it up and over. You’re going to do that with the right leg ten times and then you’re going
to do it with the left leg. Bring it up and over. I don’t want you slinging. I don’t want
to see the hips turning. I want your hips straight and I want you to control the movement.
I want you to control, hips straight, up and down. Up and down.

3 thoughts on “Football Kicking & Punting | Build Leg Strength To Kick The Football Farther

  1. im coming back form a torn psoas and it was difficult for me to gain distance and hangtime on my kickoffs, punts, and field goals. I think this video gives me great advice to improve drasticly. +1 like

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