Football Workouts | Improve Your Kicking Ability

Improve Your Kicking Ability

When you hear the word “kick”, the first thing that usually comes to mind is a martial artist such as Bruce Lee or Jet li. This is because in movies, we always see that the kicks of professional martial artists are done with extreme quickness and agility.

In football, an excellent kick will take you to many places and will make you a big star. This article gives examples of football workouts and football exercises that will improve your kicks by training your entire hip. You must be expecting that you only need to train your flexor mechanism. However, by training the entire hip, you’ll be able to make sure that both your pelvic bone and hip joints will remain stable whenever you do a dynamic kick.


Football exercises and football workouts should always be preceded by a complete warm-up. Here are a few warm-ups for your football workout sessions that will definitely prepare your body to engage in strenuous physical activities:

  • Jumping Jacks
  • Butt Kickers
  • Lunge and Twist
  • Sumo Squat
  • Lateral Lunge

Bilateral Drill

Bilateral drills basically refer to hip training using a speed sled as a football exercise. Here’s how to do it: Fasten a piece of rope to the sled’s ring. Tie a loop on its loose end. Then, tie a loop at each end of a second rope. Insert the double-looped cord through the other’s loop. Next, place a foot in each end of the second rope.

  • Forward walk: Snap the leg through while walking forward.
  • Lateral slide: Using a slow step, slide laterally.
  • High knee: With a high-knee step, walk forward. Then, drive your knees to the fore.
  • Bear crawl: Crouch on all fours. Walk forward and snap your knee through.

Belt Drill

In this football exercise, fasten the sled to a speed harness belt.

  • Forward low walk: Stay as low as you can while walking.
  • Backward low walk: Stay as low as you can while trying to extend your knee fully.
  • Forward straight leg walk: Keep your leg straight while walking forward.
  • Lateral crossover walk: Stay as low as you can while your crossover. Push through using your hip.

Unilateral Drill

In this football exercise, fasten the sled to one leg.

  • Forward walk: Snap the fastened leg through.
  • Backwards walk: Stay as low as you can and snap the fastened leg through.
  • Lateral pull slide: Attach the sled to the trail leg. Move your leg as wide as you can.
  • Crossover: Attach the sled to the trail leg. Cross the trail over the lead leg.
  • Lateral push slide: Fasten the sled to the lead leg then snap over.

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One Response to “Improve Your Kicking Ability”

  1. BlueFur Customer of the Week: Football Workouts « on September 25th, 2011 2:54 pm

    […] and conditioning. Some of the more recent posts cover such topics as preventing dehydration, improving your kicking ability, and choosing the right football […]

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