Unlock Kicking Power: Core Exercises Every Kicker Needs

Every kicker wants more power. The common myth is that building a stronger leg is the only way to add distance to your kicks and punts. While leg strength is important, it’s not the true source of elite, game-changing power. That comes from your core.

A weak core is like trying to fire a cannon from a canoe. All the power you generate is lost to instability. A strong, stable core allows you to stay balanced on your plant foot, rotate your hips with violent speed, and snap your leg through the ball like a whip.

Ready to build your cannon? Forget endless crunches. Add these three overlooked exercises to your routine to build a stronger foundation and unlock the power you already have.

1. The Pallof Press

Why it’s overlooked: It doesn’t look like much. There’s no twisting or crunching, so many athletes skip it.

Why it works for kickers: This is the ultimate anti-rotation exercise. When you plant your foot to kick, your body is subjected to incredible rotational forces. The Pallof Press trains your deep core muscles to resist that twist, creating a rock-solid base. This stability is what allows you to transfer 100% of your energy into the ball instead of losing it to a wobbly torso.

How to do it:

1. Set a cable or resistance band to chest height.
2. Stand sideways to the anchor point, grabbing the handle with both hands. Step away until there is tension on the band.
3. Bring the handle to the center of your chest, feet shoulder-width apart in an athletic stance.
4. Slowly press the handle straight out in front of you, fighting the band’s urge to twist your torso.
5. Hold for 2-3 seconds, then slowly bring the handle back to your chest.
6. Suggested Reps: 3 sets of 8-12 reps per side.

2. Medicine Ball Rotational Slams

Why it’s overlooked: Many athletes perform simple up-and-down slams, but the rotational version is where the magic happens for kickers.

Why it works for kickers: This exercise directly mimics the explosive hip and torso rotation that generates kicking power. It trains your body to coordinate movement between your hips and upper body to generate maximum force in the rotational plane—exactly like a field goal, punt, or a powerful shot in soccer.

How to do it:

1. Stand with your feet shoulder-width apart, holding a medicine ball at your waist. Your non-kicking side should be facing a sturdy wall.
2. Rotate your torso away from the wall, bringing the ball back to your hip.
3. In one explosive movement, rotate your hips and torso toward the wall and slam the ball into it at chest height.
4. Catch the ball on the rebound and smoothly transition into the next rep.
5. Suggested Reps: 3 sets of 6-8 powerful reps per side.

3. Plank with Hip Dips

Why it’s overlooked: The standard plank is great, but this variation specifically targets the obliques, which are critical for rotational athletes.

Why it works for kickers: Your obliques control side-to-side stability and rotational power. Strong obliques prevent your hips from swaying during your approach and plant, ensuring a clean line to the ball. This exercise strengthens them while also improving overall hip mobility and core endurance.

How to do it:

1. Get into a standard plank position on your forearms, with your back flat and core engaged.
2. Slowly and with control, dip your right hip down towards the floor.
3. Return to the center plank position.
4. Dip your left hip down towards the floor.
5. That’s one rep. Keep your movements controlled and deliberate.
6. Suggested Reps: 3 sets of 16-20 total dips (8-10 per side).

Train the Athlete, Build the Weapon

Adding distance and power isn’t about endlessly kicking more balls. It’s about building a stronger, more resilient athletic machine. By strengthening your core with exercises that focus on stability and rotational power, you’re not just training your muscles—you’re building the cannon that will launch your kicks to the next level.

About The Kicking System

This philosophy of training the complete athlete is the foundation of everything we do. At The Kicking System, we combine elite athletic development with precise technical coaching to build powerful, consistent, and mentally tough specialists. Our programs are designed to prepare kickers, punters, and soccer players for their biggest moments. To learn more about our approach and private training options in San Diego, visit us at www.thekickingsystem.com.