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The Secret Exercises NFL Punters Do That 99% Of AFL Players Don't: Mobility, Stability & Power To Help Your Kicking or Punting


Want to punt with over 5 seconds of hang time consistently? Or kick 50+ metres easily?


In this short article I am going to show you 3 areas to help you kick with more power and penetration with beginner to advanced exercises!


And at the end is a video showing you how to perform them properly.


Mobility Exercises


Getting your foot further back in the backswing allows for more room for it to accelerate in the forward swing! And mobility can be the 1 thing that is reducing your ability to do this.


You can do exercises that not only increase the range of motion in your backswing, but reduce your risk of injury, such as the Couch Stretch, Airplanes & Bar Stretch seen below.



Stability Exercises


There's no point having power if you have no stability.


Having stability is extremely important to ensure that you aren't "leaking" any power during contact. Stability comes from a strong core, trunk and glutes to keep you balanced and upright through the kick.


Some exercises to help develop your stability include, Banded Hip Abduction, Bosu Runners Pose, Stability Swings & Chaos Step Ups.




Power Exercises


Having a fast foot speed is what it is all about!

Once you have mobility and stability in your legs, you can fully develop and utilise the power in your legs.


Increasing the power in your hips flexors & quads will increase your foot sped so you can put more force into the ball. Some of exercises that I prescribe to NFL punters are Drop Jumps, AEL broad jumps and Single leg hops.




Want Your Own Workout Program?


You can check out the full video that covers in-depth that exercises for mobility, stability & power. Or simply download my Training Resources for professional programs that are guaranteed to increase the power & penetration in your punts!






The Kicking Consultant aka Josh Growden is a High Performance Manager & expert kicking coach, making elite-level coaching accessible and affordable to all - not just the professionals. He holds a Masters degree in High Performance Sport from the University of Technology Sydney, and a Bachelors degree in Sports Science from Louisiana State University. He played for the GWS Giants when they first entered the AFL and then became a punter for American Football where he played in front of 100,000 people weekly! When he is not making content or coaching, you can find him travelling, doing Braziliian Jui-Jitsu or practicing Spanish.





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