Category Archives: In the Gym

Swissball Circles

Core strength is at the center of any conditioning program. There are entire books dedicated to strengthening your abs. However, since kicking isn’t done while on your back, Sprague The Leg encourages creativity in this area. Any gym has Swissballs, … Continue reading

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Revelations vs. Resolutions

Yes it’s already March 2011, and how many of you are still sticking to your New Year’s Resolutions? This point isn’t made to make anyone feel guilty, but to bring up a revelation. Resolutions are made based on our weaknesses, … Continue reading

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The Deadlift

Without a doubt, the Deadlift (DL) will play a significant role in your strength training. This lift will build your posterior chain (lower back, glutes, hamstrings), improve your grip and help you develop power for other lifts like squats. Being … Continue reading

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Resistance Kicking

Another alternative to resistance training, in addition to your pool workouts, is elastic tubing. Elastic tubing provides light resistance to build foot speed and explosiveness, as does the pool. The tubing should have a resistance of two – five pounds … Continue reading

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Reverse Hyperextensions

Part of being a strong and healthy kicker or punter means working the muscles you can’t always see. Too often we are concerned with training the muscles that are visible to ourselves and others (the front side or anterior chain). … Continue reading

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Front Squat

Just as you have siblings and relatives, so do exercises. There are many different squats, all which create strong kickers, but I’m going to focus on Front Squats. The Front Squat forces the body to make use of almost every … Continue reading

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Kettlebell Swings

One of my favorite pieces of equipment is the Kettlebell (KB). It’s extremely basic, yet dynamic enough to build a powerful athlete. Kettlebell swings do just that by developing your leg strength, hip and glute power, your lower back, forearms, … Continue reading

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Overhead Ball Slams

I rarely repeat myself, but having strength and power through the lumbo-pelvic hip complex is crucial for kicking. Once your leg is locking-out on the ball, you’ll also be crunching down. Having power to strike the ball and follow through … Continue reading

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Figure Four Stretches

The Figure Four stretch is one of the best I’ve been introduced to. It’s extremely effective for alleviating tightness in the lower back, hips, glutes, and hamstrings. I would say this stretch is a must before you kick or train … Continue reading

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Windmills

For those of you wondering when I’m going to include upper body into the game, your time has come…kind of. Windmills allow you to stretch and strengthen your hamstrings, obliques and shoulders. Now that’s a lotta bang for your buck! … Continue reading

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