Lifting Exercises for Football Kickers

Many football games are decided by last-minute field goal attempts each year. Additionally, long or well-placed punts can also be decisive by pinning one team deep in its territory. The kicking game, therefore, is a key part of any football team. That’s why many kickers join their teammates in the weight room. You may not be able to press as much weight as a nose tackle, but pumping iron can add vital yards to your kicks that may translate into victory on the field.

  1. Warm-Up and Stretching

    • Always warm up before you do any weight training to raise your body’s core temperature and increase your blood flow. Do five to 10 minutes of light cardio activity, such as jogging or riding an exercise bike. Further loosen your muscles by dynamically stretching every muscle group you’ll hit during your workout. Examples of dynamic stretches include arm swings, side bends, walking or running with high knees and straight leg kicks.

    Punter Workout

    • Any kicker’s workout will include leg exercises, but don’t ignore the rest of your body. Kicking requires core strength as well. Additionally, a strong upper body helps stabilize your movements. Also, remember that your job doesn’t end when you kick the ball. If the opposing returner breaks free, you may have to make a touchdown-saving tackle, in which case you’ll need all the arm strength you can get. Hop on the leg station in your workout room and do leg extensions and curls to build strong thighs. Grab a pair of dumbbells and perform lunges to work leg, core and back muscles. Additionally, perform bench presses to work your chest and core, lat pulls for your back, plus arm curls and triceps extensions. Perform three sets of eight repetitions of your lunges and bench presses, plus two sets of eight reps of the remaining exercises.

    Place-Kicker’s Workout

    • Place-kickers should work their entire bodies for the same reasons as punters. But field goals, extra points and kickoffs require different motions than punts, so your workout should be different as well. Grab a barbell and perform three sets of five repetitions each of power cleans and deadlifts. Both activities are compound exercises that work multiple muscles and joints. Cleans, in particular, work all of your major lower-body muscles and also hit your core, back and arms. Also perform two sets of eight push presses, another compound barbell exercise that works all your major joints.

    Considerations

    • Use sufficient weight for each lift so your final reps are challenging. You should be able to perform one or two more reps at the end of each set. If you feel you can do more than two more reps, add about 5 pounds to the weight you’re lifting. Consult your team’s strength and conditioning coach, or a personal trainer, to make sure you’re doing each lift with proper form. Consult your physician whenever you begin a new exercise routine, particularly if you have any health concerns, such as a previous injury. Use a spotter whenever you lift free weights above your body.