Adding Power to the Instep Drive

ADDING POWER TO THE INSTEP DRIVE

© CoachingAmericanSoccer.com^®

A powerful instep drive kick is a fundamental skill in advanced soccer, used especially in shooting, long passes, goal kicks and corner kicks.  After learning the basic technique to perform the instep drive, players need to be properly instructed on how to add power to the kick.

To increase power, players must be coached on modifying the mechanics of the instep drive, including their timing, and increasing muscle strength.  Review Instructional Instep Drive (Kicking), Introduction to the Instep Drive: The Big Kick of Soccer, and Modifying the Instep Drive.

Modifying the mechanics of the instep drive to add power may be most challenging for older youth players because they tend to lose focus.  This is generally caused by, 1.) they concentrate only on trying to kick the ball as hard (or as far) as they can; 2.) they fail to understand the revised mechanics of striking fast-moving balls; 3.) they mis-judge distances and/or the effective range of defenders; or, 4.) they take their vision off the ball as they strike it.  As a result, coaches need to provide ongoing and consistent feedback during this instruction.  Modifications include:

Approach

All actions associated with the approach to the ball generally are performed at a faster pace when adding power.

• As with all passes and shots, the player taking the kick must first determine where the ball is intended to go – by looking and making a good decision – and then performed quickly. For example, long passes must make it to the receiver before a defender can get there.  (The longer the pass, the more time is available for a defender to change position.)  Similarly, a long pass that just speeds over the end line before the receiver has any chance to run onto it is a waste.  A powerful shot that is not on-goal has little chance of scoring (except for the remote chance that a low shot that is deflected).  Power should never supersede accuracy – power is added to accuracy.
• Approach the ball at a modified angle depending upon the intended result. This can vary from essentially straight-on for a direct shot to up to 30-degrees for long passes or goal kicks.
• Run-up. Whether for a moving ball or a stationary ball, players must establish a comfortable stride – at whatever pace is appropriate for the kick – when moving forward to strike the ball.  For a moving ball, improved through repetition at practice, the ball should be touched (sent) out in front at a consistent location to maintain the stride.  Failure to do so will result in indecisiveness, inconsistency, or a lack of confidence that will decrease power.  (For a stationary kick, of course, the ball is literally set or placed at the location of the kick.)
• In general, for a powerful kick, there are about four steps associated with the approach to a moving ball. The first two steps are generally used to establish the timing and to gauge the distance necessary for the following two steps. These may be short, unequal, or even look like “stutter” steps.  These are followed by the next-to-last step on the kicking foot and then the last step on the plant foot.  These last two steps are fast in order to build forward momentum.  Striking a moving ball with power and accuracy requires an increase in speed of thought in addition to speed of movement.  Striking a stationary ball generally involves just three steps taken with a consistency developed through practice.

Plant Foot Position

The final “commitment step” secures the plant (or non-kicking) foot to the turf.  The establishment of this location is the main determiner of both the path and flight of the ball and is almost always performed at a faster pace when adding power.  The commitment step should be a larger “airborne” step, not a “walking” step.   A walking step on a moving ball would make an effective backswing impossible, leaving the kicker with almost no kicking power as the ball slips out of reach.

• Allowance for Ball Movement. The speed of a moving ball dictates where – how far in front – the plant foot must be placed in order to allow for the distance the ball will cover before it is struck.
• Laterally, place the non-kicking foot nearer to the ball, about 6-8 inches away. Remember that a vertical placement of the plant foot beside the ball will keep the instep perpendicular to the ground (technically a right-angle) at the instant of the strike and result in a low flight*.  Also remember that the opposite is true, a vertical placement of the plant foot behind the ball will result in the plane of the instep being on the upswing at the instant of the strike (technically an obtuse-angle), causing the ball to rise in flight.
• Point the plant foot directly toward the target, whether it’s a location on-goal, a teammate, or an open space in the field.
• Knee Bend. Slightly bend the knee of the plant-foot leg for better balance. This also has the effect of lowering the pelvis on the non-kicking side, thereby raising the pelvis on the kicking side, allowing for the extension foot to keep it from stubbing the ground.
• Body weight is over the plant foot so the kicking leg can swing freely.
• Sometimes things happen. A player may have prepared for a powerful instep drive, but a defender moves; or, the toe of the non-kicking foot just touches the ball out of alignment; or, the plant foot slips.  Players must be forewarned to be able to alter their actions if necessary and that this can be a normal part of play.

Body Mechanics

For maximum power, the entire motion of the leg during the instep drive is to be maintained through one straight plane, from backswing to follow-through.  Neither the hip nor the knee joints should be allowed to let the leg to drift medially (also known as internal rotation or movement toward the body’s midline) or laterally (also known as outward rotation or movement away from the body’s midline).  All of this is used to generate the ultimate speed of forward leg movement.

• For maximum power, the kicking leg should be brought back as far as possible.  This involves both flexion at the knee and backward movement (dorsal rotation) at the hip by the upper leg (femur). The flexion of the knee to its greatest extent results in the heel almost touching the buttocks during the “cocking” or backswing stage.  The backward movement of the leg is brought about mostly by comfortable contraction of the hamstrings.
• Instep Position. The instep of the striking foot must become an extension of the lower leg, creating a straight line with the shin bone (tibia).  This is done by contraction of the calf muscles during the backswing.  The following picture demonstrates the maximum extension of the instep.  For emphasis, this is shown from a standing position and without equipment.  This picture does not represent part of the instep drive process, but demonstrates a drill than can be used to show proper leg/ankle/foot positioning by kicking the ball straight up after dropping it to the instep (then catching and repeating).

• It is critical that the ankle be firmly locked after attaining maximum extension of the foot, keeping the toes down and curled.  This is done by maintaining the contraction of the calf muscles during the backswing and continued through the follow-through.
• Head and Eyes. Keep the head slightly down and eyes on the ball, using as much of the lower part of the vision as possible in order to see both the strike and the intended location.
• Torso Lean. At the time of the strike, body lean should be slightly forward and over the ball to keep the ball low.

• The arms are to be extended outward for balance. (The arm opposite the kicking leg may be thrust forward toward the target.)

Striking the Ball

For the most power, the ball must be struck at the moment of both the maximum extension of the lower leg and the transition of the upper leg from downward (knee directed toward the ground) movement to forward (ventral) movement.

• The dramatic and explosive contraction of the quadriceps and the muscles surrounding the hip joint creates the overwhelming majority of the power of the instep drive.  The adductor and abductor muscles are contracted equally to maintain the straight-back and straight-forward nature of the overall leg swing. (This part is mostly subconscious.  Failure to do so is evidenced by the leg or knee drifting inside or outside, respectively, of the plane of the leg swing.  This often appears as the leg swinging inside during the follow-through.  It is fundamentally an issue of improper balance mostly caused by incorrect placement of the plant foot and must be corrected by returning to initial instruction.  On a shot, allowing the knee of the kicking leg to swing away from the body will almost ensure a curved leg swing with the shooter facing the sideline in an awkward body position and unable to effectively follow the shot.)
• Contact Point of the Foot. For maximum power, the ball should be struck as high on the instep as comfortable, in the center of the foot.

• Contact Location on the Ball.  Also, for maximum power, players should aim for and strike the center of the ball.
• Ankle Lock. The locked ankle must be absolutely maintained during the entire leg swing of the instep drive from backswing through follow-through, but especially at the moment of contact with the ball.  There should never be any instance of a “flop foot” wobbling around due to a loose ankle.
• Seeing the instep hit the ball is most significant.
• The amount of power applied to the ball must match the objective of the kick.  For example, the longest possible goal kick requires maximum power.  Conversely, a corner kick intended to be headed by a specific teammate requires less power in order to keep it from just sailing over everyone and going out the far sideline.

Follow-Through

The leg of the striking foot must continue a complete swinging motion, or “follow-through,” with the foot ending up in the air out in front of the body.  This follow-through must be continued with force in order to add the most kinetic energy to the ball as possible.  Again, the full motion of the instep drive should be demonstrated by keeping the path of the leg in the same plane (straight).  Analogies of a follow-through may be made with swinging a golf club, a baseball bat, or a tennis racket – the athletes do not stop their motion at the point the ball is struck.

• Keep it straight. The kicking leg should not cross over the plant-foot leg on the follow-through. The kicking foot should always follow the intended path of the ball.
• Possible use of a “magic hop.” A kick can be so strong that a short hop on the placement foot at the end of the follow-through can help a shooter complete a proper leg swing and maintain body control.  With the use of the hop, the plant foot still must remain pointed in the direction of the target.  The hop can greatly increase the chance of an accurate shot.  It also makes it much easier to follow a shot.  Coaches properly say that players should follow their shot, but never include this extremely helpful hint on how to possibly help prepare the body to actually be able to do so.  (However, because a player in a game often has to approach a ball from an acute angle, or be running at speed (or both), he would still have to land on his shooting foot first and may not have the luxury of using the magic hop.)
• Bend the knee. Contract the kicking leg at the knee at the end of the follow-through. The leg swing consists of bending the knee during the backswing, straightening out when contacting the ball, and bending it again after the follow-through.  At the end of the follow-through the foot should be about thigh high.
• Don’t stop and watch. Take the next step to the ground with the kicking foot and immediately move on to the next action that needs to be made.  The ball is in play.

Stretching

As with all soccer activity, stretching is mandatory prior to practicing instep drives with power and to maintain general flexibility.  In addition to dramatically reducing the chance of pulls or tears, stretching in this case increases the full range of motion necessary for powerful kicks.

• Overall stretching. See the Basic Set of Standing Stretches for Soccer.
• Foot extension. One stretch seems particularly successful to obtain maximum extension of the feet at the ankle for the instep drive.  This involves a player kneeling on the ground, with the ankles flexed and the toes pointed to the rear, so that the insteps of both feet are flat on the ground.  The player then sits backward on the heels, supported by both hands outside on the ground if necessary.  Maximum body-weight pressure is applied without strain or pain.
• Standing stretch – back straight; standing on one leg, grip just above the ankle of the other leg with hand on the same side; pull the heel toward the buttocks.  Repeat with the other leg.
• Special attention should also be paid to stretching the hamstrings. The contraction of the quadriceps, in particular, requires that the hamstrings be able to reach maximum extension.  The a.) standing, straight-leg stretch; b.) standing, foot-crossed at ankle, straight-leg stretch; and, c.) “hurdler” stretch, all seem particularly successful for hamstrings.
• While standing on the left leg, simultaneously raise and bend the right leg at the knee (with the sole facing to the right) while grasping the inside of the ankle with the right hand; carefully push the foot forward while bringing the knee down; reverse.
• Place the right foot approximately 18 inches in front of left, full soles of both feet always in contact with the ground, forward lean bending the right knee while keeping the left knee locked.  Switch legs.

Strengthening

Ultimately, greater power comes from increased muscle strength.  Focus is on the legs, but overall, properly-performed strengthening exercises are beneficial and need to be executed for all muscle groups.  Candidly, however, it is the quadriceps that put the power into the instep drive.  Train both legs equally.

• Squats, lunges, resistance bands, weight lifting, and plyometrics.
• Isometrics with a teammate, and weight lifting.
• Shins and calves. Toe raisers on a curb or stairs.  (This also has the added benefit of being able to be used to hold an Achilles tendon stretch.)
• Planks and leg raisers.

Practice Drills

Power Drills On-field.  Stationary balls at distance:  goal kicks, corner kicks, free kicks, penalty kicks.  Moving balls at distance:  Shooting, through balls, switching fields, balls down the line, and balls diagonally into the corners.

Individual Repetition.  Practice against a wall or with a partner.  With a partner, always include game-related situations where the partner is a moving recipient at distance.

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*A vertical placement of the plant foot ahead of the ball will keep the top of the plane of the instep angled forward to the ground (technically an obtuse-angle) and result in a path by the ball along the ground.

Soccer Coaching Tips:

• Once again, it is cautioned that, when trying to coach players to keep a ball low in flight while attempting to add power to an instep drive, the phrases “keep your toes down,” “keep your foot down,” or “don’t lean back” are essentially meaningless. First, coaches must ensure that players understand and can perform having the kicking foot fully extended and the ankle locked.  Second, and most important, is to demonstrate that it is the placement of the non-kicking foot that determines the flight path of the ball by modifying the position of the kicking instep as the ball is struck.  Placement of the non-kicking foot beside the ball allows body weight to be above the ball and the instep to not be on the rise at the instant of the strike.  (For some players, the “golf-club analogy” can be a very effective visual tool: a putter has the flat-head striking surface (and the ball stays on the ground) and a 9-iron has the angled-head striking surface (and the ball goes up into the air).
• Poor field conditions can radically alter the effectiveness of attempted powerful instep drives. This includes wind, rain, and puddles, but possibly the most significant is slickness that causes the plant foot to slip. All of these must be addressed with players in practice.  See, “Coaching to Soccer-Field Conditions.”
• See “Bending Balls.” (Future article.)
• CoachingAmericanSoccer.com reader submission:

“I once went to a practice of the local high school boys’ team to see if I could get any tips.  At one point, I watched in amazement as these teens performed free shooting from distance and, kick after kick, routinely sent the ball over the crossbar with great force.  (They were, however, clearly enjoying the use of their growing musculature.) The coach never once offered any guidance or correction to suggest that maybe, just maybe, the shots should be on-goal.  I came away from this experience with three main thoughts:  1.) It is important to give players personal time to experiment; 2.)  Even in a “free” environment, if a coaching opportunity presents itself, it needs to be taken; and, 3.) Applying power to a kick without purpose doesn’t accomplish anything.”  – Name and Location Withheld by Request

Deepest appreciation to Coach Rick Sewall for his insights and pictures contributed to this article.

© Copyright, John C. Harves