Many schools, churches, and recreation centers make their football fields open for community use. Just be sure to ask an employee if it’s alright for you to practice on the field before you get your session underway. Being on a field will give you a sense of what it’s like to kick in an actual game and allow you to use the yard lines as a helpful visual reference.
It’s easier to learn proper technique kicking from a tee than from the ground when you’re first starting out. If you don’t have a tee, have a friend hold the ball with the tip of their finger and let go at the moment of impact.
Creative visualization isn’t just good for your confidence—it can actually improve your hand-eye coordination.
There’s no single best number of steps to take before the kick. Play around with different run-ups to discover which one works best for you. [4] X Research source Field goals usually require a shorter approach because the opposing team will be attempting to block the kick once the play starts.
If your support leg is too far away from the ball, you may lose power or throw yourself off balance. If it’s too close, you run the risk of clipping it with your kicking leg. [6] X Research source Avoid shifting, pivoting, lifting your supporting foot. Once it’s down, it shouldn’t leave the ground until you’ve completed the kick.
Figure out what starting stance is required to put you in proper kicking position. For example, if you’re right-handed and feel most comfortable taking about five steps, you’ll need to start with your right leg forward so that you can plant your left beside the ball when you’re ready to kick. The amount of distance you leave between yourself and the ball will mostly depend on your height. Keep in mind that your kicking leg should be fully extended and locked when it contacts the ball. This may play a part in determining your posture during the kick.
Spend your first full session practicing without the ball to commit your approach to muscle memory. [9] X Research source
Try alternating between a long, leisurely run-up, taking as much time as you need, and a quicker approach for kicking field goals. Make sure you’ve got a good grasp on the basic technique before you start adding complicated variations.
Don’t try to pull your leg back too far. As with the rest of your kick, what feels most natural will also usually be most effective.
Channel the momentum from the last step of your run-up and swing your leg hard. Some kickers prefer to kick with their toe or the front of their foot. This is mostly a matter of preference. Do what feels most comfortable and gives you the best results.
Try not to let your leg cross your body. When you do this, you end up slicing the ball at an angle. If you find yourself spinning out of the kick, it means your kicking leg is looping around on the follow through. Make an effort to keep your leg under your hips and shoulders from the time you pick it up to the time you set it back down. [14] X Research source
A “taller” body position will allow you to dig into the ball without neutralizing the force you’ve built up. [16] X Research source Most of the kicking technique, including the follow through, should be carried out by the lower body. Your upper body is just there to provide stability and control.
Pay special attention to each part of your leg that will be used during the kick, including the glutes, hips, hamstrings, quadriceps, and calves. Without proper flexibility, forceful, repetitive movements like kicking a football can eventually lead to muscular strain or injury. [18] X Research source
Since power is more important for a kicker than stamina, keep the number of reps low (between 3-5) and focus on moving explosively. [20] X Research source When bodyweight exercises begin to feel too easy, you can gradually add resistance in the form of free weights, machines, and bands to continue making progress.
Sprinting can be pretty intense, so be sure to take a few minutes to recover between each heat. [22] X Research source Wait until after you practice kicking to complete your run. Otherwise, you’ll tire yourself out, which can cause you to develop bad form. Success as a kicker also depends on being fast and springy. While linebackers may have the strongest legs on the football field, kickers need to have the quickest.
Train hard, but don’t forget to have fun! After all, what else are sports about?
