Training Drills: Building Strength and Consistency for Punters

Introduction

Punters are a pivotal part of a football team’s arsenal, often flipping the field position with a single, well-executed kick. While a strong leg is essential, precision and consistency are equally important. This article breaks down key training drills to help punters build strength and maintain a high level of accuracy and consistency.

Leg Strength Exercises

Weighted Squats

Weighted squats are the cornerstone of any leg strength program. By increasing lower body power, punters can enhance the distance and hang time of their punts.

Instructions:

1. Stand with feet shoulder-width apart, barbell resting on your shoulders.
2. Lower into a squat, keeping your back straight and knees behind your toes.
3. Return to the starting position and repeat for 3 sets of 10 reps.

Bulgarian Split Squats

This exercise focuses on the quadriceps and hamstrings, crucial for the explosive power needed in punting.

Instructions:

1. Stand a few feet in front of a bench, holding dumbbells.
2. Place one foot on the bench behind you.
3. Lower your body into a lunge position.
4. Push back up to the starting position and perform 3 sets of 12 reps for each leg.

Plyometric Box Jumps

Building explosive power through plyometric exercises can significantly improve the punting action.

Instructions:

1. Stand in front of a sturdy box or platform.
2. Jump onto the box, focusing on a quick, explosive motion.
3. Step back down and repeat for 3 sets of 15 jumps.

Accuracy Drills

Target Practice

Practicing with targets helps improve both the accuracy and trajectory control of punts.

Instructions:

1. Set up targets (hula hoops or cones) at various distances and angles.
2. Aim to land the ball within the target zone.
3. Perform punts aiming at different targets for 30 minutes per session.

Hang Time Drill

Working on hang time is crucial for giving your coverage team enough time to get downfield.

Instructions:

1. Use a stopwatch to time how long your punts stay in the air.
2. Aim for a minimum hang time of 4.5 seconds.
3. Repeat the drill for 20 punts per session, aiming to improve by 0.1 seconds each week.

Consistency Routines

One-Step Punts

To increase repeatability and refine the mechanics, practice one-step punts.

Instructions:

1. Stand with your kicking leg’s heel on the field.
2. Take one controlled step and perform a punt.
3. Repeat for 20 minutes focusing on consistent contact and form.

Routine Creation

Design a punting routine that includes warm-ups, specific drills, and cool-downs to create muscle memory.

Sample Routine:

• Warm-up: 10 minutes of dynamic stretching.
• Drills: 30 minutes of leg strength exercises.
• Skill Work: 30 minutes of accuracy drills.
• Cooldown: 10 minutes of static stretching and cool-down.

Training Table

Conclusion

Becoming an elite punter demands a balance of leg strength, pinpoint accuracy, and unwavering consistency. Incorporating these drills into your training regime will help elevate your game, making you a more formidable force on the field. Remember, repetition and proper form are your best allies in achieving punting perfection.

Happy punting, and may your kicks always be soaring and precise!