Kickers Are Athletes (In Season)

Jones Performance

Football
Coach
Redford Jones

Why train like an athlete...

That's easy to answer, because we are!! In this day and age kickers are not seen as what they were in the past. The one guy that extremely lacks athleticism and is put at the kicking or punting position, "because where else do we put him/her" is over. There is a different breed of kickers now and this program that is backed by science will improve that breed.

What to Expect in This Program

  • 16 week program (4 phases of training)
  • Soreness risk decreased
  • Fatigue risk decreased
  • Injury risk decreased
  • Maintaining the important qualities during season
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What makes us unique athletes...

Rotational power, leg speed, stability/ balance and mobile in certain areas is key for us kickers/punters. We need a strong foundation starting from the lower body and moving up through the kinetic chain. Our body needs to flow and work together as a whole to create this power of sending it though the end zone and hitting from 55+ effortlessly. We will go through different blocks of training during the in-season to maximize our ability to MAINTAIN strength, power, mobility and stability qualities to keep our imbalances in check.

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Training Phases
I don't want you to just maintain your foundation of strength and power but I want you to get better at performing the lifts as well. By using 4 week blocks and slowly progressing through out the program, you will become better at the movements. Whether you are a beginner or an expert, this is something I feel like most anyone will get benefits from.
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Soreness
We want to really minimize the risk of soreness during season. The reason for this is we want to perform at our best on the field and being sore can decrease our performance significantly. Exercise selection is minimized to decrease the risk of becoming sore. Training our ability to handle certain movements in the KAA Off-season Program then narrowing it down to our favorite movements in season.
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Fatigue
Fatigue is another issue that can significantly reduce performance on the field. The way we control this is by balancing workout intensities throughout the week, and looking at our off-season training. The more sessions you did in a week during the off-season the more session you will be able to handle during the season. The off-season training sets the pace for your in-season plan.
Features
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Access to your coaches
Coaches will be available to answer questions and guide you through this program.
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for kickers/ punters of any level or background
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Exercise Video Guidance
Movement demos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
All of the programming is done through the easy to use/ easy to follow TrainHeroic app.
Equipment
Required
Barbell // KB or DB // Squat Rack // Bench // Something to jump
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A

In season Intro

1 x 1

B

90s to Reach

2 x 10

C

Bird Dog

D

Banded Glute Bridge - Band

E1

BW Stick Squat

2 x 10

E2

Tension Squat - BW

2 x 5

F

Standing Depth Jump

3 x 5

G

Deadlift - Hex Bar

4 x 5 @ 70 %

H

Eccentric Isometric Focus Front Curled Squat - Barbell

3 x 5

I

Posterior Lunge to Knee Drive Single KB - Kettlebell

3 x 12

J1

Single Leg Squat Pallof

2 x 10

J2

Good Morning - Band

2 x 15

Monday
Week 1 Day 2

A

Pec Stretch

3 x 10

B

Quadruped Thread the Needle and Open Book - Band

2 x 10

Prep

C

Upper Body Prep 10

2-3 sets of 10 reps Chest up and over banded face pulls banded pull apart

D

Pushup

3 x 5

E1

Seal Jack

4 x 5

E2

Explosive Wall Press - Medball

4 x 5

F

Bench Press Eccentric/ Isometric Focus - Barbell

4 x 3 @ 70 %

G

Push Up - Slider

3 x 16

H

Cross Split Stance Row - Band

3 x 20

I

Sprinter Pull Up

3 x 4

J1

High Knee Band Pull Apart - Band

2 x 16

J2

High Knee Lateral Raises - Band

2 x 16

Tuesday
Week 1 Day 3

A

Half Kneeling Hip Flexor Stretch to Reach Across

3 x 10

B

Short Copenhagen Plank

2 x 0:40

C

3 Way Single Leg

3 x 10

D1

A Skip

3 x 10

D2

Twist Lateral Skip

3 x 10

E1

ISO - Relax - contract Front Squat - Barbell

6 x 2 @ 50 %

E2

Depth Jump - Plyo box

6 x 2

F1

Block Power Shrug - Hex Bar

4 x 2 @ 70 %

F2

Broad Jump

4 x 1

G1

Front Plank

2 x 1:00

G2

Side Plank

2 x 1:00

Wednesday
Week 1 Day 4

A

High to Low Bent Over Lat Stretch - Band

2 x 10

B

Side Laying Arm Sweep - Foam Roller

2 x 6

C

Straight Arm Pull Down - Band

3 x 5

D

TRX Row - TRX

3 x 5

E1

Jumping Jacks

3 x 5

E2

Med Ball Slam - In Front

3 x 5

F

Three Point Stance Row - Dumbbell

4 x 6

G

Floor Chest Press - Dumbbell

3 x 5

H1

High to Low Row - Band

3 x 10

H2

Seated Overhead Press - Dumbbell

3 x 10

I1

Bicep Curl Your Choice

3 x 10

I2

Tricep Your Choice

3 x 10

Thursday
Week 1 Day 5

Prep

A

Back and Hip Mobility 1

3-4 sets 5 reps each side : Childs pose to WGS Bulgarian T spine Opener 90s to reach Bulgarian Lat opener

B

Reverse High Knee With Rhythm - Band

3 x 10

C

Mini Bounds

2 x 25

Friday
Week 1 Day 6
Coach
coach-avatar Redford Jones

Starting kicker for 4 years at The University of Tulsa. I tied the record for most field foals in a season and hold the record for all time scoring leader at the university. I then went on to continue playing at the pro level signing with the Chicago Bears (NFL) for the off season and then playing for the Houston Blues (Spring League).

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Train Smarter Not Harder

This is backed by science to maintain the most important qualities during season.

Get Kickers Are Athletes (In Season)
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FAQs
Who is this for?
Kickers and punters that need a legit position specific program during season.
When should I join?
Its best to start the first week of your season but you can always jump in whenever.
What about off-season training?
I've got got you covered! There is an off season program that is backed by science. We go through different phases of training to you peak right before season.
How many days a week is it?
I have 5 prescribed days BUT... based off how many days you trained during the off-season weekly, will determine how many workouts you will do in-season.
The Proof
verified-athlete-avatar Sterling Hofrichter

NFL Punter

Verified Athlete

"The workouts are kicker/punter specific and help to focus on the areas we need to be at our best."

verified-athlete-avatar Joey Cheek

D1 College Kicker

Verified Athlete

"I get some much out of this program, I have seen MASSIVE differences."

Kickers Are Athletes (In Season)