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GUEST EXPERT ARTICLE
If you are a kicker or punter from a warm weather climate, this article is not for you. However, if you live in a place where the weather prevents year-round outdoor training, keep reading. The reality is, kickers living in cold weather climates are at a significant disadvantage when it comes to their long term skill development. Compared to their warm weather counterparts, cold weather kickers can miss an average of 2000 or more kicking repetitions per year. Over a high school career, this is 8000+ repetitions!
As any professional kicker will tell you, becoming technically sound takes thousands of quality repetitions. To consistently perform at a high level, one must hone their mechanics until they become automatic in any situation. If you are a kicker or punter who cannot get outside to train, here is what you need to do. First, find a small area of indoor space measuring roughly 12ft X 12ft. It can be in your high school gym, the weight room, your basement, or even your garage. Keep your sneakers on and work the following drills on any flat surface such as a gymnasium floor, linoleum tile or concrete surface. Three times a week at the prescribed reps should keep you on par!
INDOOR KICKING DRILLS
A. Leg Lock Drill (2 sets of 10): a great drill to develop consistent muscle memory for kickers of all levels-no football is needed. First, mark a spot on the floor (athletic tape works best) along a straight line where the football would normally be. Stand beside this line, which represents your target line running to the center of an imaginary goalposts, align your plant foot next to your ball spot (take notice of where your plant foot should be depending on if you are using a block, see plant foot placement below).
Balanced on your plant foot with a slightly bent knee, reach back with your kicking leg as far as possible and freeze for 1/2 second. Then slowly bring your leg down and lock out as if you were striking the football. Freeze again at the leg lock position for 1/2 second. Keeping your leg locked, finish by swinging up and through before freezing again with your leg locked and toe pointed down your target line.
It is ok to come slightly across your body with your leg swing but do not cut off your plant foot, keep your hips pointed down field. Keep your torso upright and allow your kicking leg to swing up and through the imaginary ball like a golf swing. Also note your opposite arm position as you swing your leg, it should meet your kicking leg in front of your body when finished. Repeat to your self: "Swing Back, Lock, Follow Through" as your hone your mechanics over and over again.
B. Kick & Skip Drill (2 sets of 10): is a similar motion to the leg lock drill except that the kick & skip is done at full leg swing speed-no football is needed. Here you will work on transferring your weight and power up and through the football and "skipping" down your target line 8-12 inches with your plant foot. After an imaginary impact with the ball, let your locked leg pull you toward your target. While you will finish slightly across your body, your hip and shoulders should be facing down your target line upon completion. The kick and skip should be done along a straight line to pause and check your follow-through and finish position after each swing.
C. Dry Run Drill (2 sets of 10): is used to practice the entire kicking motion without kicking the football. Align, stand, approach, and swing exactly as if you were going to kick the football. Practice taking your alignment steps back and over (use athletic tape to mark your stepping pattern). Focus on a slow controlled movement straight to the ball. Keep your steps compact and feet close to the ground. Do not hop or skip. Keep your head down and drive down your target line, "kick & skip" through the imaginary ball. When possible, do this drill along a straight line to check your form.
INDOOR PUNTING DRILLS
A. Ball Drop Drill (2 sets of 25): Stand with your punting foot pointing straight down the line. Your hips, shoulders, and knees should be pointing straight ahead. Using proper drop mechanics, drop the football directly on the line. The ball should land flat and bounce straight back up to you, not forward or backward.
This drill is very important because it works on putting the football in the proper position for punting. Without the football being in a good hitting position, it is difficult to be a successful punter.
B. Leg Swing Drill (2 sets of 10): Using the same straight line, position yourself in the same position as the ball drop drill with your body pointing straight down the field and punting leg on the line. To do the leg swing drill, take a step with your non-punting leg, mimicking the punting motion straight down the line. Pick a point six feet in front of you to focus your eyes on and swing through this spot.
C. Step Drill (2 sets of 10): Assume the proper punting stance and have someone toss you a football to simulate a snap or throw the football and bounce it off the ground to yourself. Once you receive the football, take your steps and swing without punting the football. Let the ball drop to the side of your swing. The emphasis here is on developing rhythm and smoothness in stepping and approaching the football. Do not cover more than four yards. Keep head down and your steps compact. Learn more about Lee McDonald >>> |
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