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Flexibility
Flexibility:
This can sometimes be over rated, but is still very important to reduce the
number of potential injuries during practice, in the game and during other
sports. For punting, I believe the key is flexibility in your hamstrings AND in
your back. Being able to get that high leg swing depends on how well your back
muscles can stretch to accommodate it, PLUS being able to keep your head down
during that high swing (a key point during the punt).
To accomplish that
flexibility, I would suggest the following:
- warming up the muscle
slightly at first (maybe a jog around the field).
- s l o w l y stretching
the hamstring/back by a toe touch (don't bounce and keep your knees straight),
or sitting on the ground and reaching for your toes (keep your toe pointed to
simulate the punt).
- Remember that it takes
approximately 30 secs for the muscle fiber to actually start stretching, so if
you really want to increase the flexibility plan on a stretching routine of 20
-30 mins ( you have a lot of catching up to do before the Spring try outs!).
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- Also work on stretching
your quadriceps (thigh), as that muscle acts as the "rubber band" that
stretches back and releases during the punt. You can this by kneeling on
the floor and slowly leaning your upper body back until you feel a
slight "pull" in that upper thigh muscle. Again, hold this stretch for
at least 30 secs or more.
Stretch EVERYDAY, and
once you start a routine don't stop!
To help the soreness
after workouts, stretch again so that you can have another quality practice the
next day or day after (bad habits develop when you try to practice with sore
muscles).
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