The most important aspect of football is the right kick. It isn’t just an art. The perfect kick is backed by science or biomechanics. This article defines kicking in football through three stages:

FIRST STAGE –

The angle of the approach before striking the ball is the first stage. Research has shown that striking the ball at approximately a 45-degree angle is optimal. This is because an increased angled approached allows the hip of the striking leg to rotate more, causing a larger striking surface area of the foot, and therefore a faster ball speed and/or improved accuracy.

SECOND STAGE –

Following the approach, the next stage is to plant the supporting foot next to the ball. Too wide, the pass will be sliced. Too close, the ball will be hooked. And too far forwards or backwards, to the ball, will decrease or increase the flight path of the ball respectively.

The trunk muscles, referred as the “core” muscles, have to also work extremely hard to counteract the speed and forces of the body and to allow for a stable base for the hip to move powerfully from. The muscles on the side of the body, which consist of the inner and outer oblique’s and quadratus lumborum, contract hard to resist the rotational forces of the trunk to the lower limbs. As shown in the picture, the supporting leg has to flex to allow for the opposite foot to strike the ball. This is achieved through the co-contraction of the quadriceps and hamstring muscles of the thigh.

THIRD STAGE –

The third stage of kicking mechanics is called swing limb loading – often referred to as “swinging” or “cocking” the leg back. The movement initially begins through a contraction of the gluteus maximus and hamstring muscles, causing hip extension and knee flexion respectively. To control this backwards motion of the leg, the hip flexors and quadriceps on the front of the thigh have to then contract to decelerate the movement. In terms of striking a football, when the leg is cocked back, the hip flexors and quadriceps eccentrically contract to decelerate the leg. The energy through this eccentric contraction is then “held” in the muscle, before being released in a forceful concentric contraction in the opposite direction. This is what causes the power of the kick.

HOW TO INCREASE SPEED?

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• Do acceleration drills. Acceleration drills will make you build up to and come down from high speeds more efficiently.
• Jog for 7 yards (6.4 meters), then accelerate. Begin to decelerate around yard 12 (meter 11). Repeat the sequence, then walk back to your starting point.

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• Use a speed ladder. Training with a speed ladder will increase your speed, lower body agility, balance, and coordination. This horizontal tool requires you to alternate your feet across successive rungs as you run.

• To improve your speed, train with the ladder while using a stopwatch, and work on improving your best time.

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• Practice ball exercises. While training to increase your speed at moving across the field, do not neglect your control of the ball . To be not only fast, but fast and in control of the ball, you must work on your agility.
• Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom).
• Do speed dribbling exercises by kicking the ball slightly forward and running after it.
• Practice changing direction quickly while dribbling and doing speed dribbling exercises. You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents.

• Do lateral ball drop exercises. Have a coach or partner hold a ball at shoulder height, 5.4 yards (5 meters) away from you. When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. Practice cone or flag exercises to increase your speed and agility. Time yourself and aim to beat your time each round.