Football Kicking Workouts

In a game of speed and power like football, it’s often kickers who take the field in the most pressure-packed situations. With the score close in the final seconds, a kicker’s technique and calm under pressure often can decide the result of a football game. In addition to regular stretching and weight workouts, a variety of drills can help kickers improve their technique and ease the pressure at the end of games.

  1. One-step Kick

    • To practice body alignment and technique at the point of impact with the ball, try the one-step kick. Either place the ball on a tee or have the ball held, and try to kick a field goal only taking one step to plant next to the ball. This drill will help kickers see how their body should be positioned at the point of impact. During this drill, take extra care to focus on the follow-through by extending the kicking leg above the waist. Not running up to the ball will keep kickers from being able to kick long field goals, but the drill will help focus on power and height with each kick.

    Door-handle Drill

    • Among the hardest parts of kicking is the follow-through. To help practice the follow-through, hold a doorknob, and practice swinging your leg as high as possible. A high follow-through helps ensure that a ball flies with height and distance. This drill can be done while watching television, or in a few spare minutes at home. Stretch before doing this drill, because a tight hamstring will not allow as much height with your leg kick.

    Practice Kicks

    • To better simulate the variety of distances and angles a kicker will encounter during a game, form a semi-circle starting at the goal line extending out and around the field and back toward the goal line. The kicker gets only one attempt at each spot, heightening the pressure on each kick. To raise the pressure even more and teach accountability, have the rest of the team run wind sprints for each kick the kicker misses. This drill can be accomplished with a tee or a holder and snapper to simulate the timing a kicker would encounter in a real game.