During my 21 years in the NFL, I have noticed a condition that many athletes experience...imbalance and non-symmetrical development. This physical state of imbalance is common in many other athletes as well: baseball, tennis, golf, hockey, just to name a few. The athlete, in perfecting his/her ability and skill set, will eventually create an imbalance, or a strong side/weak side physical state. This product of specific skill set training may increase the player's skill level, but in turn set the stage for injury and future diminishing returns.
Athletes that throw, kick, twist, etc, will have a a moment in their career where this imbalance must be addressed. The bridge to get us past this diminishing and injury risk state... the bridge of "bilateral symmetry". By adjusting our training routines, by adding focus to the athletes weak side , the opposite side of the skill set, we can return the player to a more balanced physical state. This then will allow the athlete to continue to make gains and even promote further skill heights while reducing the risk of injury. Additionally, returning strength and symmetry to a player will add endurance to the skill set: more throws, more kicks, more shots, etc, in each training session.
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In my world, kicking and punting footballs, we concentrate on our leg development. These are several single leg exercises we incorporate to maintain "bilateral symmetry": Plyometrics with single leg focus, split squat jumps, alternate leg bounding, single leg RDL, box step up, body weight one leg squat, single leg balance on a disc pillow, swimming pool simulated kicks for both sides including front and back kicks, and weighted lunges. These are just a few, the possibilities are endless.
In conclusion, be a student of your craft. Examine your skill set. Identify your strong side and opposite weak side. Design several single leg exercises to address your weak side. Include a flexibility focus to address those imbalances. Off-season is the best time to experiment and create your personal training program to keep your body in "bilateral symmetry". Follow these steps to prevent injury and fuel your skill set progress.
Three leg excercises to improve imbalance:
Split squat jumps:
Alternate leg bounding:
Single leg balance on a disc pillow:
-NFL Up! Ambassador *John Carney is a former NFL place kicker who spent over 20 years in the NFL. He now trains a future generation of kickers and punters. *
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