4th Down University - 4DU Performance

Redford Jones

4DU Performance Consultant

What Makes Specialists Unique Athletes?

Rotational power, leg speed, and stability (balance) is key for specialists. Specialists need a strong foundation, starting from the lower body and moving up through the kinetic chain. An athlete's body needs to flow and work together as a whole to generate the power required to kick touchbacks, net 40+ yards, and be reliable from 55+ yards. We focus on 3 aspects of training to reach our goals:

1. Heavy Loads

Specialists need to move some heavy things at times to increase FIBER RECRUITMENT, MUSCLE SIZE and TENDON STRENGTH.

2. Move Weight Fast

Specialists need to move weight fast to increase FIBER RECRUITMENT, POWER DEVELOPMENT, and RATE OF FORCE DEVELOPMENT.

3. Move Your Body Fast

Includes jumping, sprinting, skipping etc. This will increase specialists' COORDINATION, BONE DENSITY, and PROPRIOCEPTION (BALANCE)

*We are athletes who are specialists

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Should Specialists Lift Weights?

First, let’s look at what training really is. It is a designed system that extracts physiological and or neurological adaptations that brings us closer to our goal. An intelligent exercise regimen optimizes performance, and in most cases, increases power when kicking and punting.

Effective weight lifting programs for specialists are designed to accommodate the needs of kickers, punters, and snappers. One of the most important things to note is training in the weight room will NOT fix on field performance. It can enhance your skill set, but weight training will not directly fix mechanics.

Lifting weights correctly can enhance your skill through increasing fiber recruitment, rate of force development, coordination, tendon strength, etc. Strength training can help you become an elite specialist, but it starts with an intelligent exercise regimen that directly benefits your skill set.

Should Kickers and Punters Squat?

"Should kickers and punters squat?" It's a question I receive often from players and coaches. My answer is always, "it depends."

Barbell back squatting and front squatting are most prevalent in a football weight room. These are both wonderful movements when done correctly as they are beneficial for both foundational strength and absolute strength. These exercises should be focused on more in an off season setting as the volume of kicking is usually significantly lighter than in season.

A lot of shearing (rotation) force with the spine occurs while kicking. When the volume of kicks is higher during the season we don't want to load an athlete's spine as much. Compressing forces combined with shearing forces aren’t a good mix. This isn't to say athlete's should never load the spine during the season, but awareness of risks and how often they're allowing it to occur is essential.

Other squatting alternatives to try during a season would be leg press, belt squats, Bulgarian split squats, etc. Finally, squats are great but how you brace matters, how you move matters, and how it is programmed matters.