Enhancing Foot Velocity in Football Kicking: The Role of Strength Training

Young, Warren B. and Rath, David A.

Purpose: To identify the factors influencing kicking performance and the research evidence relating to resistance training designed to enhance foot velocity in kicking.

Conclusions: Foot velocity is determined by a complex sequencing of hip flexor and knee extensor concentric contractions and also involves hip extensor and knee flexor activation to assist with movement control. Research reporting correlations between strength and kicking performance support the importance of hip flexor and quadriceps strength. Although unclear, there is some evidence that adequate strength of the support leg, trunk muscles, hip adductors, and the muscles that control pelvic rotations are important. Strength training studies have shown that foot velocity and kicking performance can be enhanced by supplementary programs to regular football training, especially in non-elite athletes. Exercises that isolate parts of the kicking action are not recommended because these do not appear to transfer well to kicking performance.

IN PLAIN ENGLISH: Getting stronger in all muscle groups -- and practicing kicking a football EXACTLY as you will be required to do it during a game -- will improve your chances of becoming a better kicker.

SENSIBLE TRAINING ADVICE – STRENGTH AND MUSCLE WEIGHT GAIN – FAT LOSS – BASIC NUTRITION TIPS – SPORT-SPECIFIC TRAINING – ENDURANCE CONDITIONING

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