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.
Tuesday, October 12, 2010
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.