Targeted Exercises for each muscle involved In a Soccer Free Kick[edit]

A soccer kick is the basic element of a soccer game. It is a multi-joint movement that involves coordination of primarily muscles of the leg and hip as well as other stabilizing and neutralizing muscles. A successful soccer kick requires a combination of power and accuracy and depending on the technique, it can either be powerful or accurate. A greater “swing phase” or foot speed will produce more power relying in force and speed, and the position of the “planted” foot and hip at impact will produce greater accuracy in the direction of the kick.^[1] Kicking performance can be improved by practicing and training soccer-specific strength exercises.^[2] This multi articular movement is executed by segmental and joint torques in multiple planes and produces and angular velocity generated from proximal to distal limbs.^[3] These are some exercises for each muscle involved in a free kick that will improve balance, force and speed. These are functional exercises that can be done on the field in practice.

Trunk[edit]

The muscles of the trunk stabilize the body before, during, and after impact with the ball during the kick (Major muscles involved; rectus abdominis, psosas major, and erector spinae muscles). The spider Crawl is a dynamic compound exercise that works mainly the core muscles such as rectus abdominis, erector spinae, and external obliques as well as the pectoralis major, anterior deltoids, and triceps. The spider crawl exercise aids in improving coordination by contra-laterally activating and coordinating the upper body with the lower body muscles. Moreover, crunches help to strengthen the rectus abdominis muscle and variations of planks engage the erector spinae and deeper back extensor muscles that aid in improving balance and posture.^[4] The superman exercise strengthens the lower back and improves flexibility in the lumbar region.

Hip[edit]

The hip involves flexion and internal rotation on the kicking leg side (tensor fascia latae, rectus femoris, psosas major, iliacus, Sartorius, pectineus, adductor brevis, longus, and magnus), and extension on the “planted” leg side (gluteus maximus, hamstring group and adductor magnus. The side lunge increases strength of the quadriceps muscles, gluteus maximus, and hip adductors & flexors. The side lunge improves balance by putting the body weight on the planted leg while trying to prevent falling back or forward. In addition, cariocas is an exercise in which the person moves laterally while facing forward by internally rotating the hip and stepping over with the leg contralateral to the direction of the movement. This exercise improves hip flexibility and agility by rotating the hip and stepping over quickly.

Legs[edit]

The hip extends and knee flexes during the loading of swing phase and then during the latter part of swing phase the leg flexes on the hip and knee extends while plantar flexing the ankle to kick the ball. (Quadriceps group, hamstrings group and plantar flexors). Jumping squats are a plyometric exercise that improves force, speed which equals power and explosiveness on the legs. Mountain climbers are a great way to improve endurance due to the duration and high intensity nature of the exercise. In addition, Nordic hamstring curls are important to reduce the development of muscle imbalance and prevent injuries because the hamstring muscles are often neglected and injured during an explosive movement such as the soccer kick. Most importantly, sprints will improve speed, force, agility, and endurance because it requires explosiveness and coordination of the body segments.

Upper body[edit]

The shoulder contralateral to the kicking leg is horizontally adducted and aids in counterbalancing the kick (Anterior deltoid, biceps brachii, pectoralis major). For a soccer kick the upper body is not very active, but keeping a balance between the upper and lower body will reduce the torques created by forces of other segments.

References[edit]