Football Kicker Workouts

The outcome of a football game often rests on the shoulders or, more precisely, the foot of the kicker. The pressure is on whether it’s a last-minute field goal or extra point after a touchdown to win a game. You’ll want to make sure you have properly trained during practice time so that you have the strength and confidence to make the kick.

  1. Balance Drills

    • A kicker requires a strong core and good balance since his leg drives down and strikes the football. If a kicker does not find the proper balance, he may strike the ball at an awkward angle causing it to fly off target. Stand on a balance disk (a flat bottom disc with a squishy ball on top) with your non-kicking foot and practice your kicking motion for 10 to 20 repetitions while keeping your balance. Next, remove the balance disk, balance on your non-kicking foot and practice your leg swing for 10 to 20 repetitions.

    Strength Training

    • A kicker needs to have a strong leg so that he can propel the football through the uprights. In the gym incorporate leg presses, weighted lunges, leg raises, and squats into your workout. Accomplishing three sets of 10 repetitions of each of these exercises will give you a comprehensive strength training workout targeted at the muscles you use as a kicker.

    Kicking Drills

    • The kicker ultimately must be ready to kick from different locations on the field. One workout includes starting at the 10 yard line and simply kicking from the center hash mark. Once you successfully make the field goal, move back to the 15 yard line. This continues until you reach your maximum distance (as you get further away move back 2 to 3 yards).

      Another workout is the horseshoe drill where you set-up several footballs in the shape of a horseshoe starting at one hash mark and moving to the other. You get one kick at each ball. This will allow you to practice making field goals from different locations on the field.