How to Increase Shot Power in Football: Developing Kick Strength

To win a football match, a team must score from open play, from free kicks, and from penalties. The more powerful and accurate the shot on the ball, the higher the chance of scoring a goal. Regular training and performing specific exercises make this possible. In our article, you will learn how to improve your shot power in football, as well as how to develop accuracy and strength.

What is needed to make a shot powerful?

When it comes to improving shot power in football, the first step is to refine technique—from stance to accuracy and strength.

Key aspects:

1. The kicking (working) foot should always be kept close to the ball, while the supporting foot should be placed opposite for balance. The ankle and hip joint should always be aligned before the strike. During the shot, the working leg must be fully tense.
2. Aim to strike the center of the ball or slightly below. The strike should be made with the front part of the foot near the toes, not the middle of the foot. Depending on the type of shot, the outside or inside of the foot can be used.
3. Striking with the outside of the foot gives maximum power, while the inside provides greater accuracy.
4. You should look at the goal and around you before making the strike. Reaction speed is important, but choosing the right moment and assessing the situation are just as crucial.
5. Do not lean back excessively, as this will cause the ball to fly off trajectory.
6. Never stop moving after a shot, as constant motion is vital in football. If you cannot score on the first attempt, you may succeed on the rebound or continue the dangerous attack.

You must constantly refine your technique. In addition, it is necessary to perform exercises aimed at increasing power and strength.

Exercise Complex to Increase Shot Power in Football

Training shot power and strength covers many aspects, without which it is impossible to strike accurately and with force. This includes overall physical development, strengthening the core and lower body muscles, the ability to win and hold the ball, as well as awareness of the football field.

1. Exercise for Shot Power: Front Squats

Unlike regular squats, front squats significantly increase the load on the core. A deeper descent during the movement reduces pressure on the spine.

2. Exercise for Shot Power: Leg Press

Helps build solid muscle mass. It is best performed on a machine. The adjustable seat allows you to perform the press with different ranges of motion. Foot positioning also makes it possible to shift the load to specific muscle groups.

3. Exercise for Shot Power: Lunges

It is recommended to perform various lunge variations, from side steps to curtsey lunges. They should be done not only during training sessions but also at home. The variety of this movement fully unlocks the potential of such a load.

4. Exercise for Shot Power: Core Muscle Training

To maximize shot power in football, training must include:

1. Different types of planks
2. Core strengthening: sit-ups and leg raises
3. Hyperextensions on a machine or on the floor
4. Glute bridges with various variations
5. Different push-up variations

5. Exercise for Shot Power: Flexibility Development

To make strides longer and movements more extensive, a football player must perform different types of stretching. Flexibility is also crucial for overtaking opponents and improving speed.

6. Exercise for Shot Power: Football-Specific Drills

When it comes to increasing shot power in football, it’s not only about physical preparation. It is equally important to perform exercises that strengthen the leg muscles, as they directly determine how powerful the strike will be. At the same time, one should not forget about skills such as ball control and ball recovery.

7. Exercise for Shot Power: Square Drill

Players pass the ball to each other, forming a shape similar to a square. Inside this restricted area are other players whose task is to intercept or win the ball. If they succeed, the player switches positions with one of those on the perimeter, and the drill continues.

8. Exercise for Shot Power: Ball Retention Game

A well-structured shot power training session cannot do without mastering the skill of ball retention. If a player cannot keep possession, no amount of power will help in striking effectively at goal.

Play football without shooting at the goal, where one team tries to take the ball away from the other. Use passes to refine ball-handling and retention skills. Be sure to switch roles during the drill. In addition to retaining possession, also focus on winning the ball back.

9. Exercise for Shot Power: Leg Muscle Development

The main weapon of every football player is well-developed leg muscles. To achieve this, the following exercises for shot power in football are performed:

• Strength training: squats, deadlifts, and various pull-up variations that effectively build thigh, calf, and glute muscles.
• Explosive exercises: barbell jumps, jump rope, as well as vertical and long jumps, which develop explosive strength in the lower body.

In addition to these exercises, do not forget about practicing the actual strike on goal. It is very useful to shoot not only with a regular ball but also with a heavier ball.

10. Exercise for Shot Power: Speed and Coordination

To become faster and develop good movement coordination, practice the following activities:

1. Sprint 20 to 30 meters. On these short distances, give your maximum effort, engaging not only your legs and arms but also your core.
2. Train with a coordination ladder. Stepping over the rungs greatly improves balance. The key is to maintain coordination rather than just moving quickly.

Remember, technique always comes first. Master and refine it first, and only then will speed and balance follow.

11. Exercise for Shot Power: Coordination and Reaction Drills

Here are three additional movements to develop the ability to deliver powerful strikes on goal and to act effectively in various game situations.

12. Exercise for Shot Power: Square Movement

Movement along an imaginary square is performed as follows:

1. Place your feet slightly wider than shoulder-width apart and lean your torso forward. Hands on the floor.

2. Simultaneously lift your left leg and right hand, turning your torso to the right.

3. Raise your head and direct your gaze upward. Place your working hand behind your back and your leg on the floor.

Repeat the same movements on the other side: right leg and left hand, with the torso turning to the left.

13. Exercise for Shot Power: “Skater” from a Lunge

This exercise engages both arms and legs at the same time, which develops not only strength and power but also coordination:

• Step one leg back and perform a lunge.

• With a sharp movement, bring the back leg forward.

• Repeat the lunge, then push off with the supporting leg and jump sideways to the opposite leg.

Repeat the cycle several times. The farther the sideways jump, the better. At the same time, don’t forget to move your arms along with your legs.

14. Exercise for Shot Power: Chameleon

Another movement that helps deliver powerful shots on goal:

1. Squat down and move forward with your hands until you are in a lying position.

2. From this position, move forward with the opposite leg and arm, then perform a push-up.

3. Push yourself upward and step forward with the other opposite leg and arm, then push up again.

Try to do the push-up so that your chest touches the floor. To do this, place your bent knee as close as possible to the hip joint.

To strike the ball both accurately and powerfully, you need to train regularly. Along with strengthening the core and lower body, always include standard football drills. Work on the correct stance, the moment of the strike, the ability to read the game situation, and plan your actions several steps ahead.