How To Improve Kicking: 3 Exercises To Improve Kicking Distance

a goalkeeper for saviour gk kicking a football ball

Improving your kicking ability is a critical skill for any goalkeeper looking to enhance their game, especially when aiming to boost the distance of their kicks. In this blog, we dive into three effective exercises designed to strengthen your legs and improve your kicking mechanics. Follow along with our video for detailed guidance and step-by-step demonstrations of each exercise.

Single Leg Extension

The single leg extension is a fantastic exercise for building the strength and control necessary for powerful kicks. This exercise targets your quadriceps, which are key muscles involved in kicking. To perform this exercise:

  1. Sit on a bench with a leg extension machine.
  2. Attach the weight to one ankle.
  3. Slowly extend your leg to lift the weight while keeping your back straight and your core tight.
  4. Lower back down with control.
  5. Repeat for several reps before switching legs.

Performing single leg extensions not only improves muscle strength but also enhances your ability to perform under uneven conditions on the field.

Hanging Knee Raises

This exercise is excellent for developing your core strength, which is crucial for stabilizing your body and generating power in your kicks. Here’s how to do it:

  1. Hang from a pull-up bar with your hands shoulder-width apart.
  2. Keeping your legs together, raise your knees towards your chest as high as you can.
  3. Slowly lower them back down to the starting position.
  4. Repeat for several reps.

Strengthening your core with hanging knee raises ensures that you can maintain balance and posture while kicking, which translates to more powerful and accurate shots.

Swiss Ball Jack Knifes

Swiss ball jack knifes are great for engaging multiple core muscles, improving both your stability and power. To execute this exercise:

  1. Place your feet on a Swiss ball and your hands on the ground, assuming a push-up position.
  2. Pull the ball towards your chest by contracting your abs and bending your knees.
  3. Extend back to the starting position.
  4. Repeat for several repetitions.

This exercise not only boosts core strength but also challenges your balance, making it an ideal training tool for goalkeepers.

Incorporating These Exercises into Your Routine

By integrating these exercises into your training routine, you can significantly enhance the power and distance of your kicks. Consistency is key—aim to perform these exercises 2-3 times a week for optimal results. Remember, the quality of each movement is more important than speed; focus on form to maximize benefits and prevent injury.


For more insights on goalkeeping essentials and to find your perfect pair of gloves, visit our Goalkeeper Glove Shop or for more in depth information check out our Glove Cut page, Size Guide, or Glove Care Section.

Other Relevant Article: How To Be A Pro Goalkeeper – What it Takes To Be a Pro Goalkeeper

For The Best Goalkeeping Information Follow Us on:

Tik Tok




Leave a Reply

Your email address will not be published. Required fields are marked *

Select your currency
Your cart is currently empty.