PETER BREEN GOAL KICKING FIVE PARTS.
PART 1 THREE STYLES. PAGE 3 PART 2 BODY TRAINING. PAGE 4 PART 3 10 PILLARS. PAGE 6 PART 4 GYM EXERCISES. PAGE 10 PART 5 FAQ. PAGE 12
PAGE | 2 DETAIL - PETER BREEN - GOAL KICKING PART 1 I have studied thousands of kicking techniques and most fall into these 3 categories. THREE STYLES.
1.1 HURDLE KICK.
The hurdle kick is the style seen in American Football for the kick off. A long run up with a high follow through however different this looks there is a method and craft to this style of kicking. This style is used to create momentum and power to send the ball a long distance because accuracy isn’t as important on a kick off. Players use this style to create maximum power, distance and hang time on the kick.
1.2 FOOT DOWN KICK.
The foot down kick is about getting your kicking foot straight down to the ground after impact and is useful for developing momentum and getting bodyweight to the target. I use this style in drill format and also when kicking in general play. You will see a lot of this style in AFL Australian Rules where chasing the kick and staying active in play is important.
1.3 HOP KICK.
The hop kick is the most common style you see in modern kickers today. Jonny Sexton, Beauden Barrett, Owen Farrell, Hayden Parker are just a few who use this technique. The Hop of your plant foot allows your kicking leg to stay in the follow through and your body to “stay in the kick” for longer. I find this to be the most accurate style across the board due to the right balance between power and distance.
When it comes to techniques I don’t mind how you kick the ball. Being consistent and owning it is the key to becoming a successful kicker. This is why all the 10 Pillars can be applied to all styles of goal kicking.
PAGE | 3 DETAIL - PETER BREEN - GOAL KICKING – Part 1 Goal kicking is a full body movement full of angles, PART 2 balance, strength and timing. Body training is telling BODY TRAINING. the muscles and body exactly the position we want them to be in during the kick.
2.1 RECRUITING THE RIGHT MUSCLES IS KEY.
One of the big mistakes I see in kicking coaching is the lack of detail around a full range of kicking motion. A full backswing recruiting the posterior oblique sling is where we can get the best results for power and distance. Learn to store energy behind the ball with these body training drills.
2.2 MUSCLE MEMORY.
Even the simplest everyday actions involve a complex sequence of contracting and relaxing many different muscles. For most of these actions we have had repeated practice over our lifetime, meaning that these actions can be performed faster, more smoothly and more accurately. Over time, with continual practice, actions as complicated as riding a bike, kicking a ball, or even playing a tune on a musical instrument, can be performed almost automatically and without thought.
2.3 MAX POWER - LONG RANGE KICKING.
I compare goal kicking to an olympic weight lifting movement.
There are many little things to develop and work on which makes it look simple to the untrained eye and just like the power clean when it clicks, it feels smooth. Having a max kick for long range shots at goal and exit kicks from your own try line is a huge asset to have in your kicking tool box.
PAGE | 4 DETAIL - PETER BREEN - GOAL KICKING – Part 2 PART 2 BODY TRAINING.
STAGE 1. STAGE 2. STAGE 3.
HIP EXTENSION + HIP EXTENSION + HIP EXTENSION + KNEE FLEXION KNEE FLEXION + KNEE FLEXION + ■ Plantar flexed foot exposing the RODEO ARM RODEO ARM + foot knuckle floating just above ■ Strong Rodeo Arm alongside our MOMENTUM the ground. kicking leg extension will store ■ Start with both the 3 second ■ At the time of impact we want power we can put through the back swing and 3 second pause. to have a strong locked out leg, ball. ■ Depending on your follow hips, knees and foot. ■ As the kicking leg gets extended, through, hurdle, hop or foot ■ Key cues, hip extension first then Rodeo Arm joins it at 145 degrees. down, let energy get through to knee flexion engaging the glute. ■ At the same time foot returns target. to contact point Rodeo Arm is ■ Start by storing energy at 50% directly in-line with the line of then work up to 100% to learn target. the movement.
How to train How to train How to train STAGE 1 x 5 reps STAGE 2 x 5 reps STAGE 3 x 5 reps
HIP EXTENSION + HIP EXTENSION + HIP EXTENSION + KNEE FLEXION KNEE FLEXION + KNEE FLEXION + 3 Second Extension RODEO ARM RODEO ARM + 3 Second Pause and Hold 3 Second Extension MOMENTUM 3 Second Return to Impact Point 3 Second Pause and Hold 3 Second Extension 3 Second Return to Impact Point 3 Second Pause and Hold Momentum to Target
PAGE | 5 DETAIL - PETER BREEN - GOAL KICKING – Part 2 The 10 Pillars help you understand your personal PART 3 technique - uncovering your strengths and 10 PILLARS. weaknesses so you know where to focus your training.
3.1 MINDSET.
■ Having a kicking diary will allow you to track, document, recap and organize your kicking technique.
■ Develop strategies to cope with game pressure kicks. Practice these on the training field.
■ Flow Sessions. A flow state session can be done between 40 - 70% of total stress on the body.
3.2 BALL SET UP.
■ This is a task that you need to apply 100% detail to. Make sure your ball looks right, feels right, is right.
■ Have your own detail for ball flight. Rolling the seams in or out and angle of the ball.
■ Find a kicking tee and height that allows you to get consistently good ball strikes.
3.3 LONG TARGET.
■ Have a target past the posts 20 - 30m at ground level. This is a target that doesn’t move.
■ Your target is the line you want to start the ball on. Make it based on the conditions.
■ Be aware of your kicking routine, the quiet eyes are the focussed ones.
PAGE | 6 DETAIL - PETER BREEN - GOAL KICKING – Part 3 PART 3 10 PILLARS.
3.4 APPROACH.
■ Keep it simple while learning. A clean balanced strike always needs to be the priority.
■ At the back of the mark, feet, hips, chest, head at the back of the ball.
■ Build momentum like a plane, practice your approach and make it consistent.
3.5 RODEO ARM.
■ Strengthen your oblique anterior sling. This is the connection between your upper and lower body.
■ The bigger the rodeo, the bigger the glute extension we get, aiming for 145 degrees.
■ Train Rodeo Arm for pre kick, on impact and post impact.
3.6 PLANT FOOT.
■ Most international kickers land their plant foot between 0 - 30 Degrees.
■ Lock out points determine where the plant foot should be landing in relation to the ball.
■ Soft ground and slipping, muddy ground. Straighten up a touch, allow for this adjustment.
PAGE | 7 DETAIL - PETER BREEN - GOAL KICKING – Part 3 PART 3 10 PILLARS.
3.7 KICKING FOOT.
■ Hard foot, plantar flexed foot, toes pointed with a strong foot.
■ Foot up the back of the ball. Soccer ball effect on the rugby ball. Inside/outside of the foot.
■ Ball set up and tee changes the contact point. Foot hard and up the back of the ball.
3.8 FOOT AND HIPS UP THE BACK OF THE BALL.
■ At time of impact with the ball we want to have our strong foot and hips up the back of the ball.
■ Hip extension during kick will add power and distance. Stay tall through the kick.
■ Be aware of sitting on the kick. Play around with your approach as to what feels strongest.
3.9 MOMENTUM.
■ Momentum is winning the half metre pre ball and half metre post the ball.
■ Build momentum with slow positive steps with good intent.
■ Have a soft knee for your plant foot, a locked leg and plant foot brake will impact momentum.
PAGE | 8 DETAIL - PETER BREEN - GOAL KICKING – Part 3 PART 3 10 PILLARS.
10 STAY IN THE KICK.
■ Finish the job, foot to target, win momentum.
■ Checking for the ball and your head coming up stops your follow through and technique.
■ In video review look for the cue of the nose over your plant foot toes.
11 PARKING KICKS.
Have a way of parking a missed kick in games. As a rugby player you have other jobs you have to execute for your team. A thought process and physical action will help with this. For me I would identify the reason I missed, then bend down and wipe my kicking boot. This helped me park the kick and move on.
PAGE | 9 DETAIL - PETER BREEN - GOAL KICKING – Part 3 PART 4 Ensure you have a body that can endure the amount of repetitions needed to the pursuit of mastering the GYM EXERCISES. art of goal kicking.
01 MONSTER WALKS.
■ Great activation of glutes especially for the plant foot.
■ The combination of glutes firing and bracing your core, enhances the control of the pelvis.
■ By making the movement slow and controlled you’re also making the adductors work.
02 ADDUCTOR SQUEEZE.
■ Adductors help with hip extension of kicking.
■ Adductors help with hip flexion when kicking.
■ Adductors can sometimes take more load than they should during the kick so we want them to be ready to take the load.
03 BAND REVERSE LUNGE SLING DRILL.
■ Fascia is the connective tissue that connects the whole body. We use this like a rubber band for force.
■ Opposite glute co activates with the opposite lat - an important sling to store energy at the beginning of the kick.
■ By training slings you can increase power produced when kicking.
PAGE | 10 DETAIL - PETER BREEN - GOAL KICKING – Part 4 PART 4 GYM EXERCISES.
04 KB PLANT FOOT TRANSFER.
■ Challenges the ankle stabilises in our plant foot which are needed during the kick.
■ Challenges the lateral stabilizers of the pelvis and plant foot so the hip doesn’t drop laterally mid kick.
■ Challenges rotation of the trunk - a movement that needs to be controlled so energy is not lost.
05 HAMSTRING HOLD 30 - 45 SECS.
■ Hamstring will help decelerate the planted foot on approach.
■ Hamstring of the kicking leg contributes to hip extension and full range of follow through.
■ Hamstring of the kicking leg needs control and the end of the movement to decelerate.
06 HANGING KNEE RAISE.
■ Deep core activation for the transition from rodeo arm and hip extension to flexion.
■ Strong core will help with staying tall and strong through the kick.
■ Shoulder mobility to help with Rodeo Arm.
PAGE | 11 DETAIL - PETER BREEN - GOAL KICKING – Part 4 PART 5 FAQ.
01 HOW CAN I GET MORE POWER AND ■ Be patient with your goal kicking, timing, technique, DISTANCE ON MY KICK? balance and strength takes time to develop. ■ Chasing max distance can have a negative effect on your technique in the long run.
■ Similar to a power clean olympic lift it takes years of practice to develop a world class technique.
02 WHAT ARE SOME TIPS FOR GOAL ■ Make a small adjustment to the ball leaning forward KICKING INTO A HEAD WIND? slightly into the wind. ■ The big focus needs to be on winning the half metre post the ball a touch quicker than normal.
■ Come up with a rock solid plan for the kick and 100% commit to that line and judgement.
03 HOW DO I FIND A TECHNIQUE THAT ■ Video your own technique and based on the 10 Pillars WORKS FOR ME? start understanding what your kick looks like. ■ Mimic your favourite kickers, there is a reason they have been successful.
■ Once you have found a technique that you like and are working on, commit to that for 8 weeks.
04 SHOULD I CHANGE TECHNIQUE IF ■ Consistent ball strikes are the key to being a good I AM NOT KICKING WELL? kicker. Find a technique that achieves this first. ■ There is always a “Dip” in your kicking at some point in your career. Sometimes you have to ride it out.
■ Use video to see what the technique issues are. It may be a simple fix you haven’t thought of.
PAGE | 12 DETAIL - PETER BREEN - GOAL KICKING – Part 5 PART 5 FAQ.
05 WHAT SHOULD I DO IN SLIPPERY ■ Your plant foot needs to become the priority for the CONDITIONS WHEN KICKING? kick, slipping over wont get the job done. ■ An adjustment that worked for me was squaring up my approach to ensure my plant foot was stable.
■ If distance isn’t an issue dial back of the power through the kick.
06 WHAT SHOULD MY FINAL KICKING ■ The key to this session is about rhythm and SESSION LOOK LIKE BEFORE A GAME? confidence, take easy kicks and enjoy good strikes. ■ Use the game warm up as your last session to feel what your body is doing on that day.
■ Be aware of your strikes. We tend to have trends on particular days with our techniques.
07 WHY DO I FIND IT EASIER KICK- ■ The pressure tends to be off with the sideline ING FROM WIDE OUT RATHER THAN conversion, the crowd doesn’t expect you to kick it. RIGHT IN-FRONT? ■ With the crowd and sideline so close we tend to focus on the ball more and process more deeply.
■ The sideline kick also offers you a long target visually so imagery for the kick is a lot more detailed.
08 WHAT RUGBY BRICKS KICKING ■ You generally will have a preference straight away. TEE DO YOU RECOMMEND WHEN Go with that for a start. STARTING OUT GOAL KICKING? ■ If there is a kicker you like watching and want to mimic their technique use a similar tee.
■ Body training will be the key to developing quickly rather than going out hacking away.
PAGE | 13 DETAIL - PETER BREEN - GOAL KICKING – Part 5 PART 5 FAQ.
09 WHAT SHOULD I DO IF I AM REALLY ■ The reason this has happened is we do not have the STRUGGLING DURING MY KICKING hours or trust in our own technique yet. SESSIONS? ■ Go back to a kick where you can hit the ball well, a punt kick out of hand generally.
■ Try and fight through the bad kicks, problem solving is the best way to develop as a kicker.
10 WHAT’S THE BEST TYPE OF BALLS TO ■ Whatever you can get your hands on, don’t get fancy. USE WHEN KICKING? ■ Using the same balls as the competition you are playing in is a good idea.
■ Every world class kicker you know had a bag of balls of all different sizes and brands growing up.
11 WHAT’S THE BEST TYPE OF BOOTS TO ■ Whatever you can get your hands on, don’t get fancy. WEAR WHEN KICKING? ■ If you have the resource good boots will help with your kicking technique 0.01%.
■ Your boots, tee and mouthguard are the only pieces of kit you can purchase for your craft.
PAGE | 14 DETAIL - PETER BREEN - GOAL KICKING – Part 5 PETER BREEN GOAL KICKING Rugby Bricks 2020. This workbook is part of the Rugby Bricks Detail subscription and not to be copied or sold without permission. sold to be copied or and not subscription Detail Bricks the Rugby is part of workbook This 2020. Bricks Rugby ©
Detail goal kicking video This information is of no benefit unless it is used.
The best way to do this is start adding these drills and exercises to your regular week.
Skills are grown by practice and in this, challenge yourself or your players to take things to a new level.
Thanks,
Peter Breen
PAGE | 15 DETAIL - PETER BREEN - GOAL KICKING