Authored by Coach Brandon (aka Coach B, www.coachbsd.com) in collaboration with The Kicking System.
When we watch an elite kicker effortlessly boom a 50-yard field goal, a punter flip the field with a 5-second hangtime, or a soccer player blast a shot past the keeper, we often focus on their technique. But there’s an underlying power source that makes it all possible: speed.
Explosive power in kicking and punting isn’t just about a strong leg; it’s about how fast that leg can move through the ball. It’s the key that separates a good striker from a great one. And here’s the game-changing truth: speed isn’t just something you’re born with—it’s a skill that can be built. The earlier you start, the higher your ceiling.
Here’s why dedicated speed training should be a cornerstone for every soccer player, kicker, and punter.
💥 1. Ignites Fast-Twitch Muscle for an Explosive Leg Swing
Every powerful kick or punt comes down to a rapid, violent explosion through the ball. This action is driven by fast-twitch muscle fibers. Speed training—like sprinting—is the ultimate tool for developing these fibers. By repeatedly activating these muscles in high-speed drills, you are training your body to generate the “snap” or “whip-like” motion that creates elite distance, height, and velocity on your kicks.
🔁 2. The Safest Way to Build High-Volume Power
Unlike kicking hundreds of balls, which can lead to overuse injuries in the hip flexor, groin, and quad, sprinting allows you to develop explosive power in high volumes without the same wear and tear. This means you can consistently build the raw athletic engine for your kick, allowing your technical sessions to be focused on refinement, not just generating power.
🧠 3. Builds the Coordination for a Perfect Kick
A successful kick is a symphony of coordinated movements: the approach, the plant foot placement, the arm swing for balance, and the follow-through. Speed training and sprint mechanics hardwire this neuromuscular coordination. It improves your balance, body control, and movement efficiency, creating a more stable and powerful athletic base upon which to build your flawless technique.
💪 4. Develops the Strength and Elasticity of a Spring
Sprinting is a full-body strength workout that perfectly targets a kicker’s power source: the glutes, hamstrings, and core. More importantly, it improves muscle and tendon elasticity. Think of your kicking leg as a spring. Speed training increases its ability to store and release energy, resulting in a more powerful and effortless impact with the ball.
🚀 5. Focused Speed Work is Not “Conditioning”
Too many athletes and coaches treat sprints as punishment or conditioning tacked on to the end of practice. But true speed development for a kicker or punter requires dedicated, focused training sessions. Working on acceleration mechanics and top-end speed when you are fresh is what builds a faster leg swing. You can’t build max speed when you’re already exhausted.
⛓️ 6. Resisted Sprinting for Unlocking Ground Force
A powerful kick begins with the plant foot driving into the ground. Resisted sprinting—using sleds, bands, or hills—is the best way to increase this force production. By training your body to push harder against resistance, you directly improve your ability to create a stable, unmovable plant foot, allowing for maximum energy transfer from the ground, through your body, and into the ball.
⚡ 7. Max Velocity Training = A Faster Kick
To kick faster, you must train your limbs to move faster. Training at max velocity (sprinting at 100% effort over 20-40 meters) trains your central nervous system to fire more rapidly. This translates directly to a faster leg swing during your kicking motion. This is where you develop the game-changing speed that adds 5-10 more yards to your kicks and punts.
🏆 8. Partnering with the Pros: The Coach B Advantage
At The Kicking System, we don’t just talk about building a complete athlete—we make it happen. That’s why our kickers and punters train with Coach B (www.coachbsd.com). As a premier Certified Strength and Conditioning Specialist, Coach B focuses on the exact principles discussed here: building explosive speed, power, and flawless movement mechanics. This partnership ensures our athletes are not only technically sound but are also physically dominant, giving them a decisive edge over the competition.
At The Kicking System, we build athletes first. Our programs integrate elite speed training with technical mastery to give you an undeniable edge. Stop just kicking. Start dominating.
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