Training Like a Pro: The Daily Routine of Elite Kickers

Success as a football kicker requires more than just natural talent. The most elite kickers achieve their status through discipline, consistency, and a well-rounded daily routine. From strength training to mental preparation, every aspect of their regimen is designed to enhance performance. Whether you’re an aspiring kicker in high school, working your way through college, or eyeing a professional career, adopting a structured daily routine can make all the difference.

M.A.N. Kicking - Training Session

Here’s an inside look at the key elements of a pro-level elite kicker’s training regimen.

1. Morning: Kickstart with Physical Preparation

Elite kickers begin their day with activities that prepare their bodies for the demands of the game:

• Dynamic Warm-Up: A dynamic warm-up helps to wake up the muscles and improve mobility. This may include exercises such as leg swings, walking lunges, high knees, and arm circles to loosen up the entire body.

• Flexibility and Mobility Work: Flexibility is crucial for kickers. Stretching exercises focused on the hamstrings, hip flexors, quads, and calves improve range of motion and reduce the risk of injury. Many kickers include yoga or Pilates in their routine to enhance overall mobility.

• Strength Training: Strength training is essential for building the power needed to kick farther and with greater accuracy. Morning sessions might include:

  • Lower Body: Squats, lunges, and deadlifts to build strength and stability in the legs.

  • Core Work: Planks, Russian twists, and hanging leg raises to improve core stability and transfer of power.

  • Explosive Movements: Plyometric exercises such as box jumps and broad jumps to increase explosiveness off the plant foot.

2. Mid-Morning: On-Field Practice

The heart of a kicker’s routine takes place on the field. This is where technique and consistency are honed:

• Technical Drills: Elite kickers dedicate time to perfecting their form. Drills might focus on:

  • Approach Consistency: Practicing steps and angles to ensure a repeatable approach.

  • Ball Striking: Isolating the strike point to improve contact with the "sweet spot" of the ball.

  • Follow-Through: Ensuring the leg motion extends naturally toward the target.

• Distance and Accuracy Training: Kicking from various distances and angles helps build confidence and versatility. Pro-level kickers often follow a systematic approach, starting with shorter kicks and gradually increasing the distance.

• Game Simulations: Simulating game scenarios, such as a last-second field goal or kickoffs under time pressure, helps prepare for the mental challenges of real games.

• Repetitions with Purpose: Instead of focusing solely on quantity, pros prioritize quality. Every kick has a purpose, whether it’s refining accuracy, working on power, or mastering trajectory.

3. Midday: Recovery and Fuel

Recovery is just as important as training. The midday period focuses on rest and refueling:

• Stretching and Foam Rolling: After the morning session, kickers spend time stretching and using foam rollers to reduce muscle tightness and promote recovery.

• Hydration and Nutrition: Proper nutrition fuels performance. A balanced meal with lean protein, complex carbohydrates, and healthy fats ensures the body has the energy it needs for afternoon activities. Staying hydrated is equally critical to maintaining peak performance.

4. Afternoon: Mental Training and Film Study

Kicking is as much a mental game as it is physical. Successful kickers dedicate time to sharpening their mental edge:

• Visualization: Elite kickers practice visualization techniques, mentally rehearsing successful kicks and imagining themselves performing in high-pressure situations. This builds confidence and reduces anxiety.

• Film Study: Reviewing footage of their own kicks and analyzing other successful kickers helps identify areas for improvement and reinforces positive habits. Film study might include:

  • Evaluating plant foot positioning and follow-through.

  • Studying wind conditions and their effect on ball trajectory.

  • Learning from past mistakes to avoid repeating them.

5. Evening: Light Training and Recovery

The day concludes with activities that promote recovery and maintain flexibility:

• Light Training: Pro kickers often incorporate low-impact activities such as swimming or cycling to improve endurance and keep muscles active without overexertion.

• Stretching or Yoga: Evening stretches focus on relieving tension built up throughout the day. Yoga helps with relaxation and improves flexibility.

• Sleep Preparation: Rest is essential for muscle recovery and mental clarity. Most kickers aim for at least 8 hours of sleep per night, ensuring their body and mind are fully recharged.

6. Weekly Adjustments for Peak Performance

While daily routines are critical, elite kickers also structure their week to balance intensity and recovery:

• High-Intensity Days: Focus on strength and on-field practice.

• Recovery Days: Emphasize light training, mental preparation, and rest.

• Game Prep Days: Mimic game-day conditions to acclimate to pressure and execution.

Training like a pro involves more than just practicing kicks. It’s a holistic approach that combines physical conditioning, technical precision, mental preparation, and proper recovery. By adopting these elements into your daily routine, you can build the consistency and confidence needed to perform at your best. At M.A.N. Kicking, we specialize in helping kickers of all levels refine their training regimens and achieve their goals. Ready to elevate your game? Start training like a pro today!