How Can I Kick Stronger & Faster?

Kicking is an integral part of many sports and athletic activities, including soccer, martial arts, football, rugby and dance. The faster and stronger you can kick, the more advantage you have over other players. Various exercises and training regimens help you accomplish the most efficient and powerful kick you can perform. As with many exceptional athletes, factors such as natural body mechanics, quality training and years of hard, consistent practice produce the best results.

Things You'll Need

  • Kick pad or kick bag
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Instructions

    • 1

      Improve your kicking technique by practicing your kicks repeatedly and slowly. This allows you to examine your stance, movement and posture. If possible, perform kicks in front of a mirror to improve your basic kicking technique, whether its for soccer, taekwondo or dance. Find a stable object to hold on to, if necessary, and pay attention to all the details as you practice your kicks. Examine any shortcomings you may need to work on to perform stronger and faster.

    • 2

      Strengthen your core muscles through cardiovascular fitness. Improving core muscles strengthens your entire body and adds power to your kick. It also develops endurance, balance and posture, which keeps your body upright when you perform kicks. A strong core allows the body to recover quicker from muscle strain. Do exercises such as abdominal crunches, abdominal press, side plank, leg lifts and pushups.

      Working on your cardiovascular fitness enhances your endurance, increases blood circulation and burns off excess calories. The lesser excess weight you carry, the faster you move and the faster you can execute kicks. Examples of cardio workouts include running, bicycling, swimming, jumping rope and kick boxing.

    • 3

      Practice with a kick pad or kick bag. Consistent practice of your kicking techniques, with target and resistance, improves power and speed.

    • 4

      Relax and release tension before kicking. Before a kick, make the last stride a long, forward hopping move and allow your heel to come close to your buttocks. Move your knee first and allow the lower leg to form a "V" shape. Hold the stance and when you're ready to kick, let your leg extend in a fast, whipping, explosive forward motion. If the aim is to hit a ball, kick with your big toe knuckle and make contact from a slight angle. Pretend as if you need to break a large pane of glass. Kick to shatter the glass with the strength of your entire body, not just with your leg or foot. Eye the ball to keep your focus and direction while also making sure that you are kicking properly.