Kicking Soccer Ball

Kicking Ball Drill

To kick the ball hard you must have strong legs. A good way to increase leg strength is by doing squats. First you must be in a standing position, bring your hips back and bend your knees. Your knees should never pass your toes and you must go down until you create a 90 degree angle with your knees, never past that. In simple words is like sitting on a chair place about a foot behind you.

Kicking Ball Stance

When kicking a soccer ball it is important to take a few steps back to gain momentum when kicking the ball. Stand firm on both feet shoulder width apart. Keep an eye on your target area, wherever you want the ball to go. At this point you will be ready to start your kick.

Shoulder Girdle:
Neutral, isometric
Shoulder Joint:
Neutral, Isometric
Elbow: 
R: Neutral, isometric
L: Flexed, bicep brachii, concentric
Raidoulnar Joint:
Neutral, isometric
Wrist/Hand:
Neutral, Pronated, Isometric.

Lower Extremity
Knees:
Slightly flexed, concentric
Hip:
Slightly flexed, concentric.

Kicking Ball Movement

When kicking the ball, gain momentum towards the ball and step with non-dominant leg next to the ball. Swing dominant leg to strike the ball, your body will be slightly leaned back, and use your arms to balance yourself.

Shoulder Girdle: 

Elevation, upward rotation, levator scapulae, trapezius, concentric.

Shoulder Joint:

R: Neutral, isometric

L: Horizontal abduction, concentric

Elbow: 

Slightly flexed with biceps brachii

Radioulnar Joint:

R: Neutral, isometric

L: Supinated, concentric.

Wrist/hand

R: Neutral, isometric

L Extension, concentric

Lower Extremity:

Hip:

R: Extended, gluteus maximus, hamstrings, concentric

L: Flexed, quadriceps, concentric

Knee:

Slightly flexed, hamstrings, concentric.

Kicking Ball Follow Through

After striking the ball, make sure you follow through with your leg, this way all your energy is transfer into the ball and it will become a more powerful kick. After striking let your body move fluently, don't try to stop, this is also helping you send the ball in the direction you desire.

Shoulder Girdle: 

Elevation, upward rotation, levator scapulae, trapezius, concentric.

Shoulder Joint:

R: Extension, concentric

L: Diagonal adduction, concentric

Elbow: 

R: Extended, tricep brachii, isometric

L: Flexed, bicep brachii, concentric

Radioulnar Joint:

R: Neutral, isometric

L: Supinated, concentric.

Wrist/hand

R: Neutral, isometric

L: Neutral, isometric

Lower Extremity:

Hip:

R: Horizontal adduction, quadriceps, concentric

L: Flexed, quadriceps, concentric

Knee:

R: Extended, quadriceps, isometric.

L: Slightly flexed, hamstrings, isometric.

Kicking Ball Recovery

After kicking the ball come back to recovery which basically almost a beginning stance. Stand with feet shoulder width apart, body smooth, arms slightly flexed. At this point you are positioning comfortable to be able to react to any situation given in the next few seconds.

Shoulder Girdle:

No movement, isometric 

Shoulder Joint:

Slightly flexed, isometric

Elbow:

Flexed, with brachialis and biceps brachii, concentric

Wrist/hand:

Neutral, pronated, isometric

Radioulnar Joint: 

Flexed, concentric.

Lower Extremity
Knees:
Slightly flexed, concentric
Hip:
Slightly flexed, concentric.

Goal Keeper Video

Goal Keeper Drill

During this drill the goal keeper must explode from a squat position up to the sky by extending his arms, back down to the squat position and repeat as fast a possible, always trying to reach the top of the goal. This will help them have a more powerful explosion and react faster to stop the ball.

Goal Keeper Stance

A goal keeper must stand on two feet, knees slightly bent, shoulder width apart. His hands must be infront of him palms facing the ball. During this stance he is ready to move in any direction and stop the ball from going into his goal.

Shoulder Girdle:No movement, isometric
Shoulder Joint:
Slightly flexed, isometric
Elbow:
Flexed, with brachialis and biceps brachii, concentric
Wrist/hand:
Neutral, pronated, isometric

Radioulnar Joint: 

Neutral, Isometric

Goal Keeper Movement

After the goal keeper sees the ball coming towards the goal, he must be on a squat position ready to explode towards the ball. You must keep your eyes on the ball, swing your arms to help you push off the floor, and reach the ball with your hand to stop it from going into the goal.

Shoulder Girdle:
R: Flexion, abduction, deltoids, concentric
L: Adduction, trapizius concentric.
Shoulder Joint:
R: Flexion, upward rotation, concentric
L: Flexion, internal rotation, concentric
Elbow:
R: Flexion, Bicep brachii, concentric
L: Flexion, with biceps brachii, concentric
Wrist/hand:
R: Neutral, isometric
L: Neutral, isometric
Radioulnar Joint:
R: Pronated, isometric
L: Pronated, isometric

Goal Keeper Follow Through

During this phase the goal keeper must extend his hand as far as possible to be able to reflect the ball away from the goal. He needs to keep an eye on the ball and must push off with his lower extremedies, balance himself with his sinister arm while having his dexter leg ready to come down on the landing.

Shoulder Girdle:
R: Elevation, upward rotation, concentric
L: Adduction, trapizius concentric.
Shoulder Joint:
R: Flexion, deltoids concentric
L: Internal rotation, concentric
Elbow:
R: Extension, Tricep brachii, isometric
L: Flexed, with biceps brachii, concentric
Wrist/hand:
R: Neutral, isometric
L: Flexion, flexor carpi radialis, concentric 
Radioulnar Joint:
R: Neutral, isometric
L: Supinated, isometric

Goal Keeper Recovery

During the recovery phase, the goal keeper must return to a ready stance. Keep knees bent shoulder width apart hands infront of you and ready to react.

Shoulder Girdle:No movement, isometric
Shoulder Joint:
Slightly flexed, isometric
Elbow:
Flexed, with brachialis and biceps brachii, concentric
Radioulnar Joint:Pronated, isometric
Wrist/Hand:Neutral, isometric

Heading Soccer Video

In this video I'm demonstrating how to strike a soccer ball with my head. The ball is coming in the air and me as a defender, I'm trying to send it back, away from my goal towards my offensive men so they can go score.

Heading Soccer Drill

During this heading drill you will need a teammate and of course a soccer ball. You must get on your knees and have your partner toss you the soccer ball softly towards your head, you must head the ball with your forehead back to his hands, this drill is to be repeated, therefore muscle memory is emphasized.

Heading Ball Stance

When heading a soccer ball coming towards you, the player must stand with bent knees shoulder width apart, elbow flexed and relaxed. The player must be alert to strike the ball in the desired direction by hitting it with your forehead.

Shoulder Girdle:No movement, isometric
Shoulder Joint:
Flexed, Concentric
Elbow:
Flexed, with brachialis and biceps brachii, concentric
Wrist/hand:
Flexor carpi radialis, concentric

Radioulnar Joint: 

Neutral, Isometric.

Heading Ball Movement

To be able to head a soccer ball you must anticipate where it's going to be. Tilt your upper body back, and rapidly strike the ball by leaning foward. Swing you arms down (adduction) to increase power of the impact and take a step towards the direction you want the ball to follow.

Shoulder Girldle:Elevated; levator scapulae, deltoids,  trapezius, and rhomboid muscles, concentric.
Shoulder Joint:
Abducted, external rotation, concentric. then Adducted, ecentric
Elbow:
Flexed, with biceps brachii, concentric
Radioulnar Joint:
Neautral, isometric
Wrist/Hand:
Flexor carpi radialis, concentric

Heading Ball Follow Through

After making contact with the ball it is important to follow through with the heading. Strike ball with head in the direction you desire, make sure to take a step towards that direction therefore your body will send the momentum towards that direction.

Shoulder Girldle:
Elevated; levator scapulae, deltoids,  trapezius, and rhomboid muscles, concentric.
Shoulder Joint:
Abducted, external rotation, concentric.
Elbow:
Flexed, with biceps brachii, concentric
Radioulnar Joint:
Pronated, isometric
Wrist/Hand:
Neutral, isometric

Heading Ball Recovery

During this phase, the ball has been headed and you want to be able to return to a ready stance, knees slightly bent shoulder width apart. Returning to a ready stance allows you to prepare yourself for any given situation that may occur during the game; therefore you will be ready to react.

Shoulder Girdle:
No movement, isometric
Shoulder Joint:
Slightly flexed, isometric
Elbow:
Flexed, with brachialis and biceps brachii, concentric
Wrist/hand:
Neutral, Isometric

Radioulnar Joint: 

Flexed, concentric.




Terminology:
Flexed: Position that is made possible by the joint angle decreasing.
Isometric: Form of resistance exercise in which one's muscles are used in opposition with other muscle groups
Neutral: No movement
Concentric: When a muscle shortens in length and develops tensio
Extension: Increases the angle between body parts.
Pronated: Move the palm of the hand from an anterior-facing position to a posterior-facing position
Supinated: Position of either the forearm or foot; in the forearm when the palm faces anteriorly, or faces up.
Adduction: Movement which brings a part of the anatomy closer to the sagittal plane of the body.
Abduction: Movement which brings a part of the anatomy away from the sagittal plane of the body.