Kicking a football far is a crucial skill in football, whether you’re playing American football or soccer (football in many parts of the world). In both versions of the sport, the ability to kick a ball with distance can significantly impact the game. In American football, a powerful kick might mean more yards gained during a punt or a longer field goal. In soccer, it could lead to long passes, goal kicks, or shots on target from a distance. However, the act of kicking a football far isn’t merely about brute strength—it involves proper technique, timing, and physical preparation.
This article will delve into how to kick a football far by exploring various factors such as proper form, leg strength, timing, coordination, and mental focus. We will also discuss the different types of kicks, drills, and exercises that can help players improve their long-distance kicks.
See Also: How to Become a Striker in Football?
The Fundamentals of Kicking a Football
Before attempting to kick a football far, it’s important to understand the fundamentals. Kicking a football involves the entire body, not just the legs. While leg strength is important, many factors come into play, including balance, body position, and follow-through. Mastering these basics will help you achieve more distance in your kicks while maintaining control and accuracy.
1. Proper Stance
The first step in learning how to kick a football far is to establish a proper stance. Your stance determines your balance, which directly affects your kicking power. Whether you’re kicking a soccer ball or an American football, your stance should be wide enough to provide stability but not so wide that it limits movement.
Soccer Kick: In soccer, a proper stance means standing next to the ball with your non-kicking foot planted firmly on the ground. Your body should be slightly angled toward the target. Make sure your non-kicking foot is placed about 6–8 inches away from the ball, allowing enough room for a smooth kicking motion.
American Football Kick: For punting or kicking a field goal, the non-kicking foot should be placed a bit farther behind the ball compared to a soccer kick. Keep your body upright, with your arms out for balance.
2. Approach
The approach is the motion you make as you prepare to kick the football. The correct approach is key to building momentum and power before striking the ball. A balanced, smooth approach can help you transfer energy from your body into the kick, enabling you to kick the football farther.
Steps in the Approach: Generally, the fewer steps you take, the better. In soccer, players often take two or three steps before planting their non-kicking foot and swinging the kicking leg. In American football, kickers and punters also use a short, measured approach, usually three steps.
Speed in the Approach: Your approach should be fast enough to build momentum, but not so fast that it causes you to lose control. Balance is crucial during the approach.
3. Plant Foot Position
Where you place your plant foot (the foot that is not kicking) is critical in determining how far the ball will travel. The plant foot provides stability and helps channel energy from the body into the kick.
Soccer Kick: The plant foot should be positioned about 6–8 inches away from the ball, aligned with the ball or slightly ahead, depending on the type of kick. For long-range kicks, planting your foot a bit farther back allows for a more powerful swing.
American Football Kick: When punting or kicking a field goal, the plant foot should be placed next to the ball with the toes slightly behind the ball. This helps generate more lift and power, especially for long-distance kicks.
4. Leg Swing and Contact
The leg swing is the primary motion that generates power for the kick. The key to a powerful swing is a full extension of the kicking leg, combined with proper timing and control. The contact point on the ball also plays an important role in how far it will travel.
Soccer Kick: In soccer, a long-range kick typically involves striking the ball with the top of the foot (the laces). Striking the ball in the center or slightly below will help propel it forward with power. A clean, controlled swing is essential for achieving distance and accuracy.
American Football Kick: In punting or kicking a field goal, contact with the ball is made using the top of the foot. For punting, the ball should be dropped onto the foot, and contact is made just below the center of the ball for maximum height and distance.
5. Follow-Through
A strong follow-through is vital for distance and accuracy. After you make contact with the ball, your kicking leg should continue moving in the direction of the target. A complete follow-through helps transfer all the momentum from your leg to the ball, increasing the distance it will travel.
Soccer Kick: A good follow-through in soccer means that your kicking leg swings through the ball and lands in front of your body. Your toes should point toward the target after the kick.
American Football Kick: When punting, your kicking leg should extend fully after striking the ball, and you should land on the foot that was in the air during the kick. For field goals, your kicking leg should follow through high to ensure good lift and power.
Types of Football Kicks
In both soccer and American football, there are different types of kicks that players can use to achieve different goals. When attempting to kick a football far, it’s important to understand which type of kick will best suit the situation.
1. Soccer Kicks
Driven Kick: This kick is used to send the ball long distances. By striking the ball with the top of the foot, players can generate a lot of power. The ball tends to stay low and fast, making it ideal for long passes or shots on goal from a distance.
Lofted Kick: A lofted kick sends the ball high into the air, allowing it to cover a greater distance. This kick is useful when aiming for a teammate across the field or clearing the ball from your defensive zone. Contact is made just below the center of the ball to generate lift.
Chip Kick: A chip kick is used to send the ball over a short distance with a high arc, but it can also be adapted for longer distances if you have the right technique. It requires precise control and finesse.
2. American Football Kicks
Field Goal Kick: A field goal kick requires precision and power. The kicker must aim to get the ball through the uprights of the goalpost. The ball is usually kicked with the top of the foot for maximum power, and a strong follow-through is essential to achieve both distance and accuracy.
Punt: Punts are often used when a team wants to send the ball far down the field to pin the opposing team deep in their own territory. Punting requires the player to drop the ball from their hands and strike it with their foot. A well-executed punt can travel over 50 yards.
Kickoff: The goal of a kickoff is to send the ball as far down the field as possible to give the receiving team poor field position. Like a field goal, the kicker uses the top of the foot to generate distance and height.
Exercises to Improve Kicking Distance
Kicking a football far requires strength, flexibility, and coordination. Here are some exercises that can help you develop the physical attributes needed to improve your kicking distance.
1. Leg Strengthening Exercises
Strong leg muscles are essential for powerful kicks. Exercises that target the quads, hamstrings, glutes, and calves can help improve leg strength and kicking power.
Squats: Squats are a great way to build strength in your lower body. Focus on performing squats with proper form to avoid injury. As you get stronger, add weight to increase resistance.
Lunges: Lunges are another effective lower-body exercise that works the quads, hamstrings, and glutes. Perform walking lunges to improve your balance and coordination.
Leg Press: Using a leg press machine at the gym is a great way to build explosive power in your legs. Focus on pushing through your heels to engage the glutes and hamstrings.
2. Core Strengthening Exercises
Your core plays a vital role in stabilizing your body during the kicking motion. A strong core can help you maintain balance and generate more power.
Planks: Planks are one of the best exercises for core stability. Aim to hold a plank position for at least 30 seconds, gradually increasing the time as you get stronger.
Russian Twists: This exercise targets the obliques, which are essential for rotational power during kicks. Use a medicine ball or dumbbell for added resistance.
Leg Raises: Leg raises help strengthen the lower abs, which are important for lifting the leg during the kicking motion.
3. Flexibility and Mobility Exercises
Flexibility and mobility are essential for maximizing your kicking range. Stretching and mobility exercises can help improve the range of motion in your hips, legs, and ankles.
Hip Flexor Stretch: The hip flexors are heavily involved in the kicking motion. Stretching them regularly can help improve your kicking range.
Hamstring Stretch: Tight hamstrings can limit your ability to fully extend your leg during a kick. Regularly stretching your hamstrings will improve flexibility and reduce the risk of injury.
Ankle Mobility Drills: Ankle mobility is crucial for maintaining balance during the kick. Simple ankle circles and flexion exercises can improve your range of motion.
Drills for Kicking Distance
Improving your kicking distance requires consistent practice. Here are some drills that can help you build the necessary skills and technique.
1. Distance Kicking Drills
Set up a target at various distances and practice kicking the ball toward it. Start with shorter distances and gradually increase the distance as you improve.
Goal Kick Drill: If you’re a soccer player, practice taking goal kicks from your goal box. Focus on getting the ball to reach the centerline or beyond.
Punting Drill: For American football players, practice punting the ball down the field. Aim for maximum distance while maintaining good form.
2. Accuracy Drills
Accuracy is just as important as distance when kicking a football. Set up cones or targets and practice kicking the ball toward them. This will help you develop precision in addition to power.
3. One-Step Kicking Drill
This drill focuses on the power generated from a minimal approach. Stand near the ball and take just one step before kicking it. This helps you focus on form and power without relying too much on momentum.
Mental Preparation for Kicking
Kicking a football far isn’t just about physical preparation. Mental focus plays a big role as well. Stay calm, visualize a successful kick, and trust your technique. Overthinking or stressing out can negatively impact your performance.
1. Visualization Techniques
Before taking a kick, visualize the ball traveling through the air and landing exactly where you want it. This can help boost confidence and reduce anxiety.
2. Focus on the Process
Don’t focus solely on the outcome (how far the ball will travel). Instead, focus on each part of the kicking process—your stance, approach, plant foot, leg swing, and follow-through. Mastering the process will naturally lead to better results.
Conclusion
Kicking a football far requires a combination of strength, proper technique, flexibility, and mental focus. Whether you’re a soccer player aiming for long passes or an American football kicker looking to hit a 50-yard field goal, understanding the mechanics of a good kick is essential. Start by mastering the fundamentals, work on building strength and flexibility, and practice regularly with drills that focus on both distance and accuracy. With time and dedication, you’ll be able to kick a football farther than you ever thought possible.
