AFL Explained
Lonestars YouTube Channel
https://www.youtube.com/channel/UCm1CuYJMHVJl_QAZyzXopLw
Kick Builders Program
Introduction:
This program has been highly effective at teaching new and existing players in both Australia and in the USAFL. It is the program that the USAFL National Team uses to develop players kicking abilities.
Instructions:
Watch the video linked here multiple times. Do not jump forward into the exercises, take them one week at a time, the grip is one of the hardest parts to master and you should not take shortcuts. Aim for doing a 5-10 mins per day for the first 6 weeks. There is no kicking of the football during these weeks and can be done anywhere and anytime.
I recommend that each week as you progress that you perform all exercises that were in the previous week (example, in week 3, before doing the Ball Lift & Balance Hand exercise, first do the Hand Spins and Pass Behind the Back).
Measure your progress! Keep a diary or spreadsheet that records how many days and reps you are doing. I would recommend a spreadsheet (Google Sheets). Also, I can take before and after videos for you, please come and see me (Coach Dan) if you want to see your before and afters (it's a good idea, it's amazing the difference between how we think we look and how we actually look).
Below is a table of exercises, please review the video for the instructions on each exercise, I have made a note of the start time - Grip - Hand Spins starts at the 8:49 mark of the video - next to the activity description.
Exercises Split into Weeks:
|
Week # |
Activity Description (Video Mins:Secs) |
Rep’s |
Completed # |
|
1 |
Watch Video |
1 |
|
|
1 |
Grip - Hand Spins (8:49) |
50 / day |
|
|
2 |
Grip - Pass Behind the Back (9:18) |
50 / hand / day |
|
|
3 |
Ball Lift & Balance Hand (12:24) |
50 / hand / day |
|
|
4 |
Ball Guide & Hand Tilt (15:35) |
50 / hand / day |
|
|
5 |
Ball Scoops (17:54) |
50 / foot / day |
|
|
6 |
Controlling the Striking Foot (19:26) |
50 / foot / day |
|
|
7 |
Stationary Kick (20:21) |
50 / foot / day |
|
|
8 |
Stride Pattern (23:43) |
25 / foot / day |
|
|
9 |
Practise the Kick (24:51) |
25 / foot / day |
Recap of Skills:
-
The Grip
-
The Ball Lift
-
The Balance Hand
-
The Ball Guide and Hand Tilt
-
Ground Leg Well Forward
-
Leg and Foot Position at Impact
-
The Follow Through
-
Continue Run after Impact
Associated Links
Australian Football Association of North America
