Kick a ball harder

peterattheboro · 12 Jul 2009 at 16:45

Ok guys, need some advice.

What exercises/training can I do so that I can kick a ball harder?

My shot power is quite lacking and want to beef it up a little bit, well, a lot actually.

There's a guy I play football with who is the same build and has skinny legs but can truly welly a ball a lot harder than I can. That's obviously down to technique though!

fluffmct · 12 Jul 2009 at 16:51

To be honest mate I think improving technique would do a lot more for your power than strength training. Obviously if two guys have textbook technique then explosive strength will come into play to differentiate them

muon · 12 Jul 2009 at 19:04

fluffmct said:
To be honest mate I think improving technique would do a lot more for your power than strength training. Obviously if two guys have textbook technique then explosive strength will come into play to differentiate them

Even then the difference would be relatively small compared to what improvement on technique can do.

Also what type of shot is the OP talking about? The classic explosive power shot where both feet come high up off the ground?

dun · 12 Jul 2009 at 19:07

You said yourself the chap with super skinny legs can give it a good wallop so there's no point looking for exercises to help. Practise your technique and maybe ask your mate for help/ tips?

G|mp · 12 Jul 2009 at 19:08

Put your laces through it the obvious answer, works for me.

naknakkus · 12 Jul 2009 at 19:10

Whip your leg rather than swing it, and rotate the rest of your body with the motion.

muon · 12 Jul 2009 at 19:19

http://news.bbc.co.uk/player/sol/ne...034500/5034514.stm?bw=bb&mp=wm&news=1&bbcws=1

Look how easily these kids generate power. Admittedly they are given ideal scenarios, a half volley and a ball coming towards you. But practice makes perfect.

Just look at Ronaldo's goal against Porto

Just effortless.

Mr-White · 12 Jul 2009 at 19:46

I think it just takes practice, mine used to be pretty weak until I was playing 3 times week and then it got hazardous in my 5 a side league lol

MW

WantoN · 12 Jul 2009 at 21:16

There's plenty you can do to improve the power generated by the muscles resonsible for kicking a ball.

The prime movers ar the hip flexors and quadriceps. I recommend plyometrics as a means of improving explosive power built from elastic compression. And heavy lifting to increase muscle density.

Ideally, you want to be doing squats and deads to increase strength on a lifting day, then after recovery, move onto plyometrics using things like leaps, lunges, box jumps, bench jumps, bunny hops and burpees.

The basic principle of plyometrics is to rapidly store, then expend elastic energy in the muscles by compressing and then quickly flexing the muscles, eg, jumping onto and off a box repeatedly, over a bunch, repeatedly doing single leg leaps e.t.c

Weight lifting with good form, using deadlifts, squats and leg extensions within a rep range up to 16, will go towards increasing available muscle fibres available for compression, increasing the amount of POTENTIAL elastic energy. Adductor / Abductor work would help stabilising the movement and increase power through awkward angles where they're more involved in hitting the ball.

It's worth noting any weight lifting regime should be undertaken with good balance of muscle group working, good form, and help from knowledgeable people

Hope this helps, ask as many questions as you like.

Ant :cool:

Beerbaron · 12 Jul 2009 at 21:37

There was a program on tv about footballers with paddy mcguinness. I think one suggestion was how far a player brings his leg back when preparing to shoot.

peterattheboro · 12 Jul 2009 at 22:59

Sorry I forgot to mention that I have a niggle in my right foot also. Every now and again I feel a slight strain in the top of my foot. So when ever I attempt some proper hard shots, after a few then the niggle comes back.

I didn't want to mention it actually as it's medical so left it out.

Please don't comment on this post and I know I should rest and/or consult a doctor

WantoN, that's awesome, thanks

Uriel · 13 Jul 2009 at 12:02

I found my shot power increased enormously after a few months strength training. As for specific excercise - leg press (until I maxed out the machine at my gym) or squats seemed to do it for me.

Having said that, I started to find my hamstrings were getting a bit vulnerable when really letting fly. Maybe some hamstring strengthening too. Make sure you stretch regularly after any strength training as you don't want to be losing much flexibility for fooball.

Gilly · 13 Jul 2009 at 12:09

I've got a very hard shot and have to take a fair bit off them when playing 5-a-side with the lads from work.

I've always had powerful legs from a lot of swimming and running as a kid, but I've not always had a powerful shot. Practice makes perfect in this scenario. You can't replace the practice. Get your foot sorted and do a lot of practice and it'll come.