Coach ,

Having coached plenty of special teams in my career, there was always one area which I had more definitive answers for, and that was the specialists - the kicker and punter.

If you are like I was, most likely you coach another position and you might not be thinking much about your kicker or punter right now, but as you know, those playerscan make a huge difference under the lights this fall.

Their off-season training is crucial for building a strong foundation for in-season strength and explosiveness. By effectively managing their workouts, incorporating flexibility and mobility exercises, and maintaining an optimal mindset, you can help them achieve the results that you need.

John Carney had a legendary NFL kicking career. And now he brings his 23 years of NFL experience to a new generation of kicking specialists.

He knows the simple adjustments that can make a difference for a kicker, and having this knowledge as a special teams coach can help you set your kicker up for success.

Building a Strong Foundation for In-Season Strength and Explosiveness

Off-season training is all about building a strong foundation for in-season performance. This means focusing on strenuous and tough workouts early in the week, then tapering off later in the week to allow for recovery and freshness. 

So what can your specialists focus on accounting to John? Plyometrics, box jumps, high knees, hill runs, and stairs are all great exercises to incorporate into the off-season training routine. However, it's essential to cut back on these exercises during the season to keep the hip flexors fresh for in-season kicking and punting.

Flexibility and Mobility for Kickers and Punters

Flexibility and mobility are crucial for kickers and punters, as they allow you to get into special positions that will benefit your kicking and punting. Some key exercises to improve flexibility and mobility include:

- Hamstring, groin, and lower back stretches

- Feet together, head between the knees stretch

- Slider splits for hamstring and hip flexor flexibility

- Hip flexor and quad stretches

It's essential to perform these stretches and exercises at the end of the workout when the muscles are warm and have a lot of blood flow in these areas. This will help them achieve a better range of motion and reduce the risk of strain.

Core Workouts for Kickers and Punters

A strong core is vital for kickers and punters, as it helps improve your overall performance and explosiveness. Incorporate various core exercises targeting the lower, mid, and upper core, as well as rotational and diagonal core movements. Focus on strength, explosion, and flexibility exercises to build a solid core that will support kicking and punting.

Mastering the Mechanics of Kickoffs

Becoming a true force to be reckoned with on the field requires mastering the mechanics of kickoffs. Focusing on the proper mindset, strength and conditioning, and commitment to each kick will produce better results. However, you need to be mindful of the reps during each kickoff field session and ensure that they are fully committed and focused on each kick.

By following these off-season training tips from John Carney, you'll be well on your way to unlocking your kickers and punters full potential. 

Staying committed, being smart, and focusing on the key aspects of strength, flexibility, and core workouts for your specialists will help to achieve your team’s ultimate kicking and punting goals.

Here’s John discussing his philosophy on training sessions:

Video: In-Season vs. Off-Season Workout Philosophy to Improve Kick Off

There’s a lot to learn from John in this comprehensive resource. Definitely would have been something I leaned on in helping my specialists.

Always be growing!

Coach Grabowski