4thDownPerformance

Total Specialist Development — Technique, Mindset, Sport Performance | Coaches: @taylorbertolet @katiebertolet

[4thDownPerformance @4thDownPerform]

Pumped to soon launch our Sport Performance training with Division I Strength Coach @katie_gacos

Each player will receive…
✔️ Personalized Training Program
✔️ Recovery + Flexibility Routines
✔️ Guidance on Kicking Schedules
✔️ Weekly Check-ins
✔️ Access to our training app

[Taylor Bertolet @TaylorBertolet]

This is the story of how I went from “the couch” to kicking on Sundays and possibly the most important lesson I learned along the way.

Not all training is created equal...
https://t.co/lUCOnbrfXE

[Nate Reed @natereedd]

Looking forward to setting up @Coach_Rojas_UD and my guys on the 25 again this year with some balls like these!

Extremely grateful for @4thDownPerform and their development throughout the years to improve physically, technically, and mentally 🏈

[4thDownPerformance @4thDownPerform]

👀 Big KO’s from @Delaware_FB All-Time Single Season Touchback Record Holder

-10, 4.4 | -12, 4.44

It’s going to be exciting to watch @natereedd attempt to break his own record this season!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Nordic Hamstring Curls

Strong hamstrings are so important for a powerful swing and overall groin health. Focus on squeezing your core, glutes, and hamstrings for as long as possible on the way down. Grab a training partner and give this one a try!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: RFE Split Squat

Kickers are single leg athletes and this is one of the best single leg exercises to improve on-field performance!

[4thDownPerformance @4thDownPerform]

The definition of smooth @shaybarker24. Great tune up session ahead of the weekend showcase!

🎥 40, 45, 50, 55

[4thDownPerformance @4thDownPerform]

Solid tune up session with @MatteoBrac26 before his upcoming showcase. Big weekend ahead!

🎥 50, 52, 55, 55, 60

[Nate Reed @natereedd]

One last ride. Continuing to work and refine! Excited for a great year 🔵🟡@Delaware_FB @4thDownPerform

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Deadbugs

Just checking a box when it comes to deadbugs?

It all comes down to intent. With the right intent, deadbugs can be a really challenging core and hip exercise that will help your overall development as a specialist.

[Matteo Bracalenti @MatteoBrac26]

HUGE thank you to @CoachT_82 for stopping by Saint Marks High School. It was really great to learn about Columbia University and the football program! ROAR, LION, ROAR!! @OneOnOneNJNYPA @EddieMish22 @TaylorBertolet

[4thDownPerformance @4thDownPerform]

The summer grind is around the corner!

TOMORROW starts our next BASE Sport Performance Training phase.

Our program is specifically designed for specialists looking to maximize their weight room training.

🔗 https://t.co/OQLrUdfXHV

[4thDownPerformance @4thDownPerform]

Private lessons available this month!

📲 DM now to inquire about training

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Barbell Lunge

Don’t underestimate the value of single leg work.

Elevate your single leg training this summer with the barbell lunge. This is a great way to increase lower body strength, challenge core stability, and improve balance!

✔️ Knees at 90 degrees
✔️ Pull Up with Front Leg
✔️ Core Tight

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Back Squat

Make sure you’re getting the most out of your back squats by practicing proper technique every rep.

✔️ Toes Slightly Out
✔️ Knees Out
✔️ Hips At or Below Parallel

Remember: if your knees ain’t bending, you’re just pretending!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Knee Over Toe Split Squat

A deceivingly hard exercise to strengthen your quads, bulletproof your knees, and improve your ankle mobility. 

✔️ Escalator Down & Up
✔️ Tall Chest
✔️ Knee Forward & Heel Down

Training isn’t always about lifting as much weight as possible. Working control through full range of motion will allow you to stay healthy in your training and available to play!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: RDL

Don’t let back pain from poor technique be the reason you’re missing out on hamstring gains this off-season. 

✔️Soft Knees
✔️Shoulders Back
✔️Core & Bar Tight

Try these cues during your next training session to keep your back safe and hamSTRONG!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Copenhagen Holds

Strong groins are essential for kickers to stay healthy during the season. This is one of the best exercises to keep your groin strong and resilient so you can stay healthy year-round!

[4thDownPerformance @4thDownPerform]

ONE WEEK OUT from BASE Sport Performance Training Phase 2!

Specifically designed for specialists to maximize their off-season weight room training.

Phase 2 starts Monday, March 3rd. If you’ve been on the fence about training, now is a great time to get started!

🔗 https://t.co/FI6XEoeHQi

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Front Squat

Front Squats are a great way to challenge your core and target your quads, but many athletes struggle with keeping their chest up.

✔️Loose finger grip
✔️Elbows up
✔️Core tight

Focus on these cues and watch your front squats improve!

[4thDownPerformance @4thDownPerform]

🎯TECHNIQUE TUESDAY: Trap Bar Deadlift

Trap Bar Deadlift is a great way to develop your lower body this off-season. 

✔️Core Tight
✔️Back Flat
✔️Slack Out

Keep these cues in mind during your next workout so you can stay safe and lift heavy!