Basic Kicker Workout

This is a basic kicker workout along with the explanations to the drills.

When warming up it's important to get a good stretch.  Do not over-stretch.  There is evidence that proves when your muscles are over–stretched you will not get the same power or performance.  Stretching is a workout within itself.  Check out the stretching article in workout/training section for more about this.

Jog five minutes

*  10 no-step kicks

*  10 no-step kicks (eyes closed)

*  10 one-step kicks

*  2 field goals from each hash at 30, 35, and 40 yards (determine your range for this)

*  Finish with ten opposite foot kicks

*  Stretch


No-Step Kick Instructions

The no-step kick is a great way to warm up and to improve your overall kicking ability.  If you think about it, your body position at impact is the only thing that matters.  If your hips are lined up, your foot position is correct, your posture is correct, and if you make solid contact and follow through down your target line, you are likely to have a good kick.

By practicing the no-step kick it is easier to practice having the perfect body position every time.  If fact, once you get the hang of no-step kicking (it is difficult and awkward at first), you will be much more likely to have perfect position at impact when you do a full approach kick.

Place plant foot the normal distance from the ball (one football length) but further back than normal.  Put your plant foot about 4- 6 inches behind the ball. Experiment to find a position that feels comfortable.

Keeping your plant foot in position, swing your leg back and kick the ball.

Try to extend and follow through directly down your target line through the middle of the uprights and end each kick with your shoulders and hips square.


One Step Kick Instructions

The "One-Step Kicking" drill helps you to work on good solid contact and follow-through that leaves your body balanced and facing your target line.

First, place the ball anywhere between the 10 and 20-yard line.

Kick a normal field goal.  You may have to make an adjustment and position it back further than normal for this drill.

Then mark the spot where your kicking foot last steps before it hits the ball.  This distance is your last step to the ball.  You will use this exact distance for the one step drill.

Your kicking foot should be in front which is the opposite of a normal field goal.

Place your kicking foot on the spot you marked.

From this position take one step and kick the ball. Concentrate on making good contact and following through high and down your target line.


Opposite Foot Kick Instructions

Kickers and punters often have back problems.  This is because you spend so much time swinging only one leg.  Kicking with your opposite leg strengthens some muscles in your legs, hips, and lower back and leaves the same muscle groups on your opposite side weak.  No reason to have back problems that can ruin a season.

Another thing you can do when you are kicking alone in the off-season is kick your normal field goals and then when you go to retrieve your balls you can punt them back with your opposite foot.  It is obviously hard in the beginning, but you would be surprised how fast you improve.

You need to work hard and be ready to perform at a moments notice.


"If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will be given to him ... but let him ask in faith, with no doubting"      James 1:5
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