Req 5h — Football or Soccer Kick
5.
Complete the activities in FOUR of the following options and show improvement over a three-month period:
Option H—Football Kick OR Soccer Kick
Activities:
- Goals from the 10-yard line: 8 kicks
- Football kick or soccer kick for distance: 5 kicks (total distance)
Whether you choose football field goals or soccer goals, this option tests your ability to kick with accuracy and power. Kicking is a skill that relies heavily on technique — proper mechanics will always beat raw leg strength.
Soccer Kick Technique
The instep drive (power shot):
- Approach: Take 2–3 steps at a slight angle (about 30 degrees) to the ball, not straight on.
- Plant foot: Place your non-kicking foot alongside the ball, about 6 inches to the side, pointing at your target. Your knee should be slightly bent.
- Kicking motion: Swing your kicking leg from the hip, lock your ankle (toes pointed down), and strike the ball with the top of your foot (the laces area). Your knee should be over the ball at contact.
- Follow-through: Let your kicking leg continue forward and upward. A strong follow-through adds both power and accuracy.
For accuracy (goals from 10 yards):
- Aim for a specific part of the goal — the corners are the most effective targets.
- Keep your body over the ball to keep the shot low. Leaning back causes the ball to fly high.
- Use the inside of your foot for more control at shorter distances.
For distance:
- Take a longer approach run to generate more momentum.
- Strike the ball slightly below center to get it airborne.
- Follow through completely — your leg should swing high.
Football Field Goal Technique
The place kick:
- Setup: The ball is held upright on the ground by a holder (or placed on a kicking tee for practice).
- Approach: Take 2–3 steps back and 2 steps to the side (for a right-footed kicker, step to the left).
- Plant foot: Step toward the ball with your plant foot, placing it about 6–8 inches to the side and slightly behind the ball.
- Strike: Lock your ankle and contact the lower half of the ball with the inside top of your foot. Keep your hips square to the goalposts.
- Follow-through: Drive through the ball and let your leg swing up toward the target.
Training for Kicking
Kicking Practice Plan
Build accuracy and distance
- Target practice: Set up cones or markers inside the goal and aim for specific zones. 10 kicks from the 10-yard line.
- Distance kicking: Mark your starting distance, kick 5 balls, and measure. Track total distance over time.
- One-step kicks: Remove the approach and focus only on the strike and follow-through. This isolates technique.
- Wall kicks: Kick against a wall from 10–15 feet away to practice rapid, controlled contact.
- Leg strength: Squats, lunges, and leg swings build the hip flexor and quadriceps strength that powers your kick.
- Flexibility: Hip flexor and hamstring stretches improve your range of motion and allow a bigger, more powerful swing.