How to Kick a Ball Further

As a soccer player, being able to kick the ball with distance is a crucial skill for both defense and offense. A degree of strength is required but technique is important to create the desired power and trajectory. Employing one, or all of these steps will help you kick a ball farther.

Things You'll Need

  • Barbell
  • Dumbbells
  • Coach
Show More

Instructions

    • 1

      Work with your coach to improve your technique. Study the biomechanics involved and use video analysis to see which area or striking phase of your kick needs particular attention. Practice regularly to reinforce the correct technique into your muscle memory, enabling you to execute the proper technique without thinking during competitive games.

    • 2

      Create an effective resistance training routine to strengthen your quadriceps, hamstrings and glutes. Perform compound free weight exercises such as the barbell squat, single leg squat and lunges. Isolation exercises to strengthen individual muscle groups are also effective, such as the leg extension for quadricep strength. If you new to the weight room, recruit a training partner or personal trainer to ensure you are using the correct form. Improper technique or working outside your body's limitations could cause serious injury.

    • 3

      Perform Olympic lifts such as the snatch and the clean to increase the power in your legs, allowing you to strike the ball harder. These exercises require you to lift heavy weights at speed. Start with light weight under the supervision of a fitness professional until you are confident with your ability.

    • 4

      Increase core strength to improve your balance and stability when striking the ball. Perform core strengthening exercises and regular ab circuits to strengthen your inner abdominals and obliques. Start by performing the plank daily. To perform the plank, lie face down and lift yourself up onto your elbows and toes.