Kicking Drills - Volume 1
Billy Cundiff
Article posted on 11/4/2004

In this first part of a multi-part series, there are a few kicking drills I like to do to help my kicking. Hope you find them helpful in improving your strength and flexibility.

Hurdle Warm-up Drills

Under-Over: This warm-up drill is done using a regulation track hurdle that can be adjusted in height according to an athlete's flexibility.

Purpose: This drill is for mobility and flexibility in the hip joints.

Start Position:

1. Stand perpendicular near one side of the hurdle.

2. Line up the shoulders, hips, and feet in squared position.

3. Use slow, deliberate movements to glide under the hurdle and stand erect on the other side.

4. Staying perpendicular to the hurdle, lift the inside leg up and over the hurdle (keep knee flexed-try not to extend lower leg) and follow with the opposite leg. Repeat this under-over pattern for at least 10 hurdles.

5. Do not let the hands touch the ground or hurdle.

6. Keep the hips below the shoulders in the low squat position. Keep the hips perpendicular to hurdle when going over.

7. Maintain a rhythmic stepping pattern under and over the hurdles.

Leg Swings: This warm-up drill is done using a regulation track hurdle that can be adjusted in height according to an athlete's flexibility.

Purpose: This drill is for strength and flexibility in the hamstrings and hip flexors.

Start Position:

1. Stand facing the side of the hurdle, roughly two feet away.

2. Line the hurdle up with right hip. Keeping the left leg firmly planted, raise the right leg (keeping it as straight as possible) over the hurdle. Lightly tough the ground and bring the leg back over the hurdle to the starting position. This equals one rep.

3. Perform 5 reps minimum per set. Switch legs.

4. Do not use a hurdle that is too tall. Be deliberate with your movements (no jerking) and keep chest and shoulders up at all times.

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