Define my scientific terms

dorsiflex(1)- Dorsiflexion is the movement which decreases the angle between the dorsum (superior surface) of the foot and the leg, so that the toes are brought closer to the shin. The movement moving in opposite directions is called plantarflexion.

plantarflexion(2)-Plantarflexion (or plantar flexion) is the movement which increases the approximate 90 degree angle between the front part of the foot and the shin, as when depressing an automobile pedal.

Elevate(3)- To raise (something) to a higher position; to lift.

hyperextend(4)- extend a joint beyond its normal range

ulnary deviating(5)- bending your wrist toward your little finger.

supinating(6)-turn (the hand or forearm) so that the back is downward or backward.

Transverse plane(7)- The transverse plane is an imaginary plane that divides the body into superior and inferior parts. It is perpendicular to the coronal and sagittal planes.

shoulder joint(8)- a ball-and-socket joint between the head of the humerus and a cavity of the scapula.

Radially deviate(9)- bending your wrist towards your thumb.

adducted(10)- Adduction is a movement which brings a part of the anatomy closer to the sagittal plane of the body. It is opposed to abduction.

flexion(11)- act of bending a joint; especially a joint between the bones of a limb so that the angle between them is decreased.

pronated(12)- turn the forearm or the hand so that the palm is directed downwards.

laterally rotate(13)- is rotation away from the center of the body.

medially rotate(14)- rotation towards the center of the body.

extending(15)- is a movement of a joint that results in increased angle between two bones or body surfaces at a joint.

range of motion(16)- The distance and angles at which joints can be moved, extended and rotated in various directions.

eversion(17)- Eversion is the movement of the sole of the foot away from the median plane.

inversion(18)- Inversion is the movement of the sole towards the median plane.

superior limb(19)- upper limb, example: arm.

Sagittal plane(20)- A sagittal plane is an imaginary plane that travels vertically from the top to the bottom of the body, dividing it into left and right portions.

Exercise #3

Begin by positioning yourself as if you were going to do a push up, with an exercise ball raising your legs off the ground. Your feet should be hanging just over the edge of the ball. Keep your body straight as you bring your knees towards your chest.Roll the ball a few inches forward with your ankles as you bring your knees into your chest, then return to the starting position. This is a challenging exercise because it is hard to keep your center of gravity equal with your legs on the exercise ball, especially when you start to roll the ball forward. Try a few sets with short reps until you are comfortable with the movement.

Excercise #2

Exercise number 2 is single leg squats. In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, hamstrings as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Video taken from Sagittal plane(20) view. Use a superior limb(19) for stability. Keep your toes pointed straight ahead and avoid any inversion(18) or eversion(17).

Skill

My drill will be a combination of strength training and something to loosen up the range of motion(16) for a punter. The drill is quite easy and only requires an ankle weight and something to hold onto if necessary. The drill is cut into 3 parts. The first part is to loosen and stretch the muscles in the kicking leg. You simply swing your kicking leg back and fourth in the same way that you would if you were punting the football. Step 2 begins with the foot on the ground and then goes to you quickly extending(15) the foot backwards and then slowly back down to the starting point. Be careful not to medially rotate(14) or laterally rotate(13) the leg because it will work different muscles. Do 3 sets of ten then move onto the last portion of the drill. The last portion starts with the foot on the ground and then goes to flexing the leg up in front of you as quickly as possible and then back to starting position. This drill is tedious and may seem like it doesn't help much but from experience, it will work up a sweat, strengthen those kicking muscles, and you will gain flexibility.

 

For this exercise do each phase in 3 sets of 10. Unfortunately my video only expresses  one set of 5 for each phase. Do 3 sets of ten then 30 second break and move onto the next phase. If the stress being put on your leg is not high enough, adding an ankle weight could be necessary and intensely increase the pump of the exercise.

Punting a football

Expert-

Novice-

Step1- Hands out and pronated(12) with shoulders in flexion(11) and arms horizontally adducted(10) together... ready for the snap and in an athletic tall standing position. Radially deviate(9) your wrist in order to bring hands together on the snap for a catch. Throughout the entire process, the shoulder joint(8) should stay pretty much at the same point.

Step2- Begin with first step towards your kick (which occurs in the Transverse plane(7) and turn the football so the lace are facing up. You can do this by supinating(6) your hands and ulnary deviating(5) your wrists underneath the football.

Step3- Plant the opposite foot than you kick with, hyperextend(4) your kicking leg, plantarflex the foot getting ready for impact. Elevate(3) your arms slightly with the kick and let go of the football over the side of your plant foot (Do not toss the ball up or throw it down).

Step4- Swing the leg up while in plantarflexion(2) and as you are making impact begin to dorsiflex(1)  the foot for a minor increase in power. Use both hands as leverage and balance to max power.