Tag Archives: muscles

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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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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Hydration

The marketing of products this day in age can be misleading. Take cigarettes, products that contain soy, Coca Cola, and Gatorade. The manner in that we are exposed to these products leads us to believe what we see from a … Continue reading

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The Perfect Protein Shake

Education is the primary function of Sprague The Leg. Keeping this in mind, many athletes ask which protein powder is best. This author has tried them all: pre and post workout shakes, NO Explode, Creatine, Glutamine, Branch Chain Amino Acids … 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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Directional/Coffin Corner Punts

Realistically, there are three reasons for directional punts: Devin Hester is returning the punt You are pinning your opponent inside the 10-yard line Bad punt coverage team Practicing your footwork becomes critical with Directional/Coffin Corner Punts. Setting up cones to … 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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