After having success training top kickers like Gary Wunderlich (Ole Miss), Aaron Medley (Tennessee) and many other BCS level kicking specialists, I have found some common traits between success and failure. I have never been opposed to my kickers playing soccer in the Spring but I can tell a HUGE difference when someone has neglected developing themselves physically.Here is a list of the Top Kickers in the 2015 class by Kohls Kicking:1) Justin Yoon- 5’11 185 lbs2) Austin Seibert- 5’10 195 lbs3) Andrew Galitz- 5’11 175 lbs4) Jake Bailey- 6’2 185 lbs5) Louie Zervos- 5’9 160 lbsSo after looking at the top kickers in the 2015 class you can see they average 5’11 185 pounds.
Perez-Gomez, J., et al., Effects of weight lifting training combined with plyometric exercises on physical fitness, body composition, and knee extension velocity during kicking in football. Appl Physiol Nutr Metab, 2008. 33(3): 501-510. Poulmedis, P., Isokinetic maximal torque power of Greek elite soccer players.
Over the past 10-15 years kickers technique has improved dramatically but so too has strength training. The tiny soccer player that kicks a football for a few months a year is over. The commitment level has changed if you want to be one of the best in the game.
Isaac Newton’s second law says “Force= Mass x Acceleration”. What this means for kickers is that you need to have the Mass (Body Weight) and the Acceleration (Foot Speed/Leg Speed) to kick the ball farther than the average kicker.I made the website for this reason. I know that kickers need a plan for their lifting and they need VARIETY or they will get bored.
I have a yearlong workout designed specifically for kickers that are 8th, 9th, and 10th graders. These are the years you should be desperately trying to move from being 120-140 lbs to 150 to 170 lbs by your junior year. This extra mass will give you the chance to compete at a national level.The last part of the equation is supplements. You need a solid protein to maximize your growth and recovery during your lifting.
It is important to recover as quick as possible so you can lift more weights and get even bigger. I have struggled in the past with recommending supplements because I didn’t want to put my name on something that could be harmful or ineffective.
After doing lots of research I believe that Advocare products are the best in the business. They are the best I know of because of the research behind them and the proven results. You can see my recommendations for supplements at.
You can see the NFL players that are endorsers by clicking on this link. This list includes NFL starts Jason Witten and Drew Brees as well as 5 NFL kickers or punters.Bottom line is that for the serious kicker you have to put in the time year round to be the best. If you follow the plan and combine lifting, proper kicking technique, and mental preparation than you will reach your true potential as a kicker.
Strength TrainingLeg power is important for any kicker, but total body strength also helps, whether you’re running toward the ball to kick it off, or using your arms and upper body to maintain your balance while punting. If you’re a punter, strengthen your legs with exercises such as lunges, leg extensions and leg curls. Work your upper body with lat pulldowns, bench presses, arms curls and triceps extensions.
For placekickers, perform glute-ham raises, push presses, dips, power cleans and deadlifts. Placekicker DrillsTo help achieve distance on kickoffs and long field goals, stand erect with a split stance, with your left foot a bit forward and your right foot set back, if you’re a right-footed kicker. Extend your left arm straight in front of you, then try to kick your left hand with your right foot. To practice extra points and short field goals - which must rise quickly to avoid being blocked - place a ball on a tee as close to the goal posts as possible and try to clear the crossbar. To work on correct leg form without having to go out on a field and kicking a ball, kick a large pillow or cushion while you keep your leg in the proper position, with your leg straight and your knee and ankle both locked. Punting DrillsGo through your punting technique in slow motion, stopping with every step and observing your body position to make sure it’s correct.
Football Weight Training
Do some practice kicks sideways across the field, beginning with your punting foot on a yard line. Make sure that your foot touches the line on each stride. Perform some one-step punts by setting up in your stance with your kicking leg in front, moving your kicking leg forward just a bit, then taking a full stride with your opposite leg before kicking the ball. To practice punt placement, have a training partner stand on the field and try to punt the ball to him. Begin with your partner 10 yards away, forcing you to kick a high, short spiral. Have your partner move around to different points on the field. Placekicking WorkoutWarm up with five minutes of light aerobic exercise followed by dynamic stretches, then try a kicking workout developed by former NFL kicker Doug Brien.
Perform 10 no-step kicks by setting your plant foot a normal distance from the ball, but about 4 to 6 inches behind it. Take your leg back and kick the ball, making sure to follow through completely. Follow with another 10 no-step kicks from the 10-yard line with your eyes closed, then do 10 one-step kicks from 10 or 20 yards away. If necessary, kick a normal field goal, then mark the last spot where your kicking foot lands before you kick the ball. Place your kicking foot on that spot to begin the one-step kick drill. Kick 15 balls across the field, as far as you can, then kick two field goals each from 40, 45 and 50 yards - or select shorter distances if the longer kicks are out of your range.
Perform 10 kicks with your opposite foot, to help avoid muscle imbalances, then perform five minutes of static stretching.