the study of the kicking components within sports

Thursday, May 2, 2013

Off-season Kicks, part 1+1=2

What is the most important thing for a kicker, punter, or snapper to do during the off-season? Among the replies we received to that question was a deceptively brief answer from Mike McCabe of One On One Kicking:
"Drill work and training. Game situations."
Along with that short version of his answer, he also forwarded a copy of his Performance Enhancement Packet - which is essentially the long version of the answer. Serving as a medium length version, following is an excerpt from each section.

Through hard work and dedication this manual allows you the opportunity to better yourself as a player and as a person. It is the goal of this program to become the best-conditioned athlete you can possibly be! In order to so, it takes total commitment of yourself, both mind and body. PREPARATION is the greatest determinant of whether a person will fail or succeed. So make the choice to prepare at the best of your ability. Preparation is a necessity. Set goals, push yourself, train at a high intensity, AND IMPROVE EVERYDAY! If you’re not somebody else is. Be the BEST YOU CAN BE!!! ...
Warm-up and Flexibility
The following warm-up is an all purpose warm-up that can be used prior to weight training, conditioning, or agility training. Dynamic flexibility has replaced traditional static stretching prior to activity. Performing this warm-up/ flexibility routine will result in significant improvement in balance, proprioception (body awareness), mobility, flexibility, and an increase of speed and power output. All of these components in turn will improve on field performance...
Strength is the basis for all components of physical training. Stronger athletes have a competitive edge in regards to performance, both physically and mentally. Strength is a necessity for power, speed, agility, quickness, flexibility, and conditioning. Strength training also helps with a person’s confidence, help minimize injuries, and decrease rehabilitation time. The following training regimen is a four-week cycle. We will train four days each week. This program uses several methods of training in order to maximize athletic performance. The are several resistance training program design variables which are as follows: 1.) Needs Analysis, 2.) Exercise Selection, 3.) Training Frequency, 4.) Exercise Order, 5.) Training Load and Repetitions, 6.) Volume, and 7.) Rest Periods. The four-week cycle consists of two different split routines. A split routine is a way for athletes to train different muscle groups on different days....
Tuesday (Speed, Agility & Conditioning)
- Warm-up: Dynamic
- Core work
- Ladders
- Wall Runs: 3 x 20 seconds w/ 30 seconds Rest
- Pro-Agility: total of 6 (3 each side)
- L-Drill: total of 4 (2 each side)
- Stadiums: 2 Cycles (1 cycle= 2 Stadium, 2 Stairs)
- Ramp/ Hill Runs: 8 x 15 yards
- 10 YD Sprints: 4
- 20 YD Sprint: 2
- Jog 2 Laps Around the Field
- Squat Jumps: - 2 x 10
You can follow the best workout ever designed, but if you are not eating properly, your athletic gains will suffer.... The subject of nutrition diet is saturated with misconceptions. To eliminate the greatest misconception amount diet and its effects on training, there are no miracle foods or supplements that will generate fantastic training gains. The effectiveness that diet has on training is achieved by following basic sound nutrition stemming from the basic food groups. The basic food groups of meat, fruits, and vegetables, grains and dairy products supply the following six nutrients that are essential to body functioning: Carbohydrates, Vitamins, Fats, Minerals, Proteins and Water....

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