You might need to clarify your question further to get a better answer.

With regards to kicking distance it is largely dependant on muscle strength (combined with technique) so lower limb strengthening exercises will undoubtably help :)

You need to split the hip flexors and quads in to three groups to look at the movement.

The Rectus femoris pulls the hip out of hyperextension.
The Vastus group extend the knee.
The Psoas and Illiacus controll the follow through, (or the final stages of hip flexion).

The hamstrings should also be considered as they have the role of deceleration of extension and prevention of hyperextention (and therefore ACL protection). Tight hamstrings will affected the peak power produced, long hamstrings will not control deceleration effectively.

I would reccomend that you devise exercises that work the above muscles through the above movements (cable straps would be effective), and incorporate eccentric actions for hamstrings. You should also include glutes in your training to prevent muscular imbalances.

Feel free to ask if your not sure about anything.
Dan

Agree with d.robbins on most of the post. I dont believe working on special strength training exercises (sport specific movements - cable kicks) are important for anyone who has not created a solid base of strength.

Purely getting stronger in major movements such as squats, lunges etc will have a bigger carry over to performance. Special strength can only really successfully achieved with a solid base of serious strength training for many years. A problem that I have seen is coaches getting athletes to do specific movements within the gym such as cable knee drives to strength hip flexion without thought on actually getting globally strong. These type of exercises are so specific that they will only ever needed to be performed by the very top percentage of athletes. All others will benefit from getting stronger and proficient at moving. Probably the leading authority on special strength training is Verhoshanski. His text on special strength training is essential reading for this topic - http://www.dynamic-eleiko.com/

Also a key point to make is that you will improve power with kicking by being more coordinated and efficient at the movement. Simple example is looking at bilateral differences. You will most likely be able to throw a ball harder and further with your dominant arm. This is because of coordination and neural efficiency. The neuromuscular system will be able to control movement to allow you to accelerate for longer and decelerate in a shorter period of time. Together this will allow you move more efficiently and create a powerful kick. Look at a youngster. They will not start lifting weights or do special strength training but will improve on their kicking ability through practice along. The nervous system is relatively plastic so can be moulded to improve this movement.

hi there my fellow sportsman/women
could you please help us out a little here,
is this info for your self, or is this for someone other than your self?
for what age is this for.
where do you/player play on the pitch.
what is the players curret training for this.
what medical background does the player have (does the player have any medical problems)

if you anwser these questions by putting these anwsers at the bottom of your question, i am more than sure i or some one could help you

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