4DU STRENGTH & PERFORMANCE
Bobby O’Mullan: 4DU Strength & Performance Director
PERSONALIZED TRAINING FOR 4DU SPECIALISTS
Train For Success:
Training in the weight room is no longer exclusive to the bigs and skill positions on the field. Any specialist (kickers, punters, long snapper) who wants to elevate their game needs to be training. It’s not enough to go out and practice a technique a few times a week. If you want to stand out from the crowd and make it to the next level, you need to spend time taking care of your body.
What Separates Us From The Rest:
At 4DU, our training is geared toward improving on field performance. It doesn’t matter if you possess 60yd+ FG range when leg strength begins to regress over time through daily use. Furthermore, strength doesn‘t matter if you’re when a quadricep gets pulled after over-working. We start each 4DU specialist with a structural balance phase in order to clean up any imbalances they may have from left to right. This approach improves longevity of performance and can help athletes to maintain the same strength from preseason through a championship game. As we narrow that gap, the focus shifts toward building a foundation of strength. The stronger you get as a specialist, the more force you can get behind the ball. Next, we work on making that strength, violently explosive. It does you no good to be strong and slow. Specialists are explosive athletes and each is required to generate as much force as possible in the shortest amount of time. Incorporating jumps, sprints, throws, and moving light weights fast is one way to help transfer your strength into explosive kicking, snapping, and punting power.