Inintial Training Lesson | M.A.N. Kicking

1. Warm-Up
The session begins with a full-body dynamic warm-up designed to elevate heart rate, loosen key muscle groups, and prepare the body for explosive kicking motions. Movements include:
Light jog and lateral movement drills.
High knees, butt kicks, A-skips.
Dynamic stretching (hip openers, lunges, leg swings).
Controlled mobility exercises focusing on the hips, hamstrings, and lower back.
Why: Proper warm-up reduces injury risk and enhances flexibility, which is critical for kicking mechanics and range of motion.

2. Technical Kicking Drills
Athletes focus on mechanical consistency for both field goals and kickoffs. This portion includes:
Dry reps (kicks without a ball) to refine approach and body position.
Step-by-step breakdowns of plant foot placement, toe trajectory, swing path, and follow-through.
Repetitions at multiple distances to reinforce muscle memory.
Kickoff drills that emphasize hang time, placement, and rhythm.
Why: Repetition with purpose helps kickers refine the small mechanics that separate consistent kickers from inconsistent ones.

3. Strength & Core Training
This strength circuit is designed to improve explosiveness and stability, with emphasis on:
Single-leg squats, lunge variations, and resistance band work.
Core-targeted exercises: planks, Russian twists, hanging leg raises.
Plyometrics: box jumps, broad jumps, and bounding to mimic in-game explosiveness.
Why: A strong lower body and core provide the power base for both distance and accuracy, while also stabilizing the kicking motion.

4. Situational/Pressure Kicks
Athletes simulate live game conditions by practicing:
Timed kicks under pressure (with countdowns).
Kicks with live holders and snappers when available.
Situational scenarios (e.g., last-second field goal, bad snap recovery).
Coaching cues designed to trigger mental focus and composure.
Why: Mental preparation and decision-making are crucial. These reps prepare kickers to perform under high-pressure conditions.

5. Cool-Down and Recovery
The session closes with a cooldown focused on flexibility and breathwork:
Static stretching (quads, hamstrings, calves, groin).
Deep breathing to lower heart rate and enhance post-workout recovery.
Light band work to flush lactic acid and reduce soreness.
Why: Cool-down promotes recovery, aids flexibility, and reinforces injury prevention habits that support long-term performance.