Functional Training for Kickers & Punters / Workouts for Kicking

Unlock Your Kicking Power: Functional Strength & Dynamic Flexibility

As a professional kicking coach, I’m frequently asked how kickers and punters can boost flexibility and extend their kicking distances. A common observation is a lack of functional strength, especially in punters who, despite natural ability, often miss proper extension and height on their follow-through. To address this, every session at The Kicking System integrates dynamic warm-ups and functional core strength routines. This combination rapidly improves distance and consistency for kickoffs, field goals, and punts.

The Pitfall of Standard Workouts

Many kickers and punters make strength and speed gains in the weight room but see no improvement on the field. This is often because they’re given generic workouts, neglecting their position-specific needs. Kicking, fundamentally, requires balance on one foot, demanding a strong, stable foundation from start to finish. Without sport-specific training, pure strength can lead to compensation, diminished power through the season, and increased injury risk. Neglecting dynamic flexibility can send athletes back to the weight room, unaware their routine is misaligned.

The Solution: Functional Training & Dynamic Flexibility

Functional training and dynamic flexibility are crucial. This means focusing on:

• Core: The centerpiece of power in any sport. For kickers, strong abdominals, hip flexors, and hips directly translate to more powerful kicks.
• Balance: Essential for consistent kicks, engaging smaller intrinsic muscles of the ankle and foot that are often overlooked in standard strength programs. Strong ankles are vital for locking on impact.
• Rhythm & Dynamic Movements: Training movements in multiple planes, mimicking on-field actions.

Simple Exercises to Incorporate:

Start your warm-up with dynamic movements to promote hip, lower back, and hamstring flexibility—key for a healthy, consistent kicker. Instead of just running and static stretches, prepare your body for maximum performance.

Here are a few dynamic and functional exercises:

1. Scorpion Kicks: Lie flat on your stomach, hands out to the side, bring your right leg to your left hand, then alternate.
2. One-Leg Balance Touches: Balance on one leg, lightly touch the ground with both hands, then return upright. (Increase difficulty by trying without shoes or on an unstable surface). Maintain balance without letting the non-working leg touch the ground.
3. Dirty Dogs: From all fours, lift one knee and foot directly out to the side as high as possible, then return.
4. Lunge Elbow to Ankle: Perform a lunge, then bring the elbow of the same side down to touch your front ankle, keeping hands on head.
5. Frankenstein Walk: Walk with stiff legs, kicking each foot up to the opposite, outstretched hand. Start slowly and increase height as you warm up.

Integrating into Your Routine

Continue your current strength and conditioning program (squats, bench, lunges, etc.), but integrate these functional exercises. This may mean adjusting your schedule by replacing a running session or another workout to avoid overtraining. Consistent application of functional training and dynamic flexibility will lead to noticeable improvements in flexibility and kicking distance. The kickers I currently coach on this program consistently report feeling more flexible and kicking further.

About the Author:

John Matich, MA, Owner, The Kicking System

John Matich, a distinguished former collegiate and professional kicker, leads The Kicking System with over 16 years of coaching expertise. As a former U17 and U20 USA Youth National Soccer Team member and Boston College’s 3rd All-Time Scoring Leader, John brings firsthand experience from the highest levels of competitive sport. He holds an MA in Sports Management from the University of San Francisco and has provided extensive coaching to NFL kickers, college athletes, high school athletes, and beginners across numerous elite football programs in Southern California. His background includes a stint with the Minnesota Vikings and impactful coaching roles at institutions like San Diego State University and Mira Mesa High School. John’s global perspective was further shaped by an internship at GNK Dinamo in Zagreb, Croatia, providing unique insights into elite youth football development. He is also a former NIFL All-League kicker for the San Diego Shockwave.