Kicking Power
Kicking Power builds leg strength, core stability, and explosive hip drive to kick further and more accurately. Improve distance, consistency, and control to make every conversion, clearance, and tactical kick count.
Coach
CURVA
Focus
Power
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 4 weeks
Frequency: 3 days per week
As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games.
About the Plan
Kicking Power is a 4-week program designed to help rugby players of all positions increase kicking distance, accuracy, and consistency. The plan focuses on developing lower-body strength, explosive hip drive, and core stability to generate powerful, controlled kicks under match conditions.
Through a combination of strength training, plyometric exercises, and functional movement patterns, athletes will improve leg power, balance, and body control — all essential for precise and long-range kicking. Drills are tailored to enhance both kicking mechanics and the physical attributes that support repeatable performance.
By the end of the program, players will be able to strike the ball with more force, maintain accuracy under fatigue, and execute tactical kicks with confidence, giving their team a strategic advantage in attack and field positioning.
Plan Structure
The plan is structured to gradually build strength and explosiveness over the course of six weeks, with each week focusing on different aspects of power development.
- Week 1: Introduction to foundational strength exercises and basic explosive movements.
- Week 2: Increase in intensity with added resistance and complexity in movements.
- Week 3: Focus on plyometric exercises to enhance explosiveness.
- Week 4: Combination of strength and plyometric training for integrated power development.
The plan includes 2 types of sessions:
- Strength Training
- Explosive Power Workouts
Plan Structure
Day 1
Lower Strength — Squat Focus
Day 2
Rest Day (Rest)
Day 3
Deadlift Power — Trap Bar Deadlift Focus
Day 4
Rest Day (Rest)
Day 5
Hip Strength & Rotational Power — Thrust & Rotational Emphasis
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength — Squat Focus
Day 2
Rest Day (Rest)
Day 3
Deadlift Power — Trap Bar Deadlift Focus
Day 4
Rest Day (Rest)
Day 5
Hip Strength & Rotational Power — Thrust Emphasis
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength — Squat Focus
Day 2
Rest Day (Rest)
Day 3
Deadlift Power — Trap Bar Deadlift Focus
Day 4
Rest Day (Rest)
Day 5
Hip Strength & Rotational Power — Thrust & Plyo Integration
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength — Squat Focus (Peak Week)
Day 2
Rest Day (Rest)
Day 3
Deadlift Power — Trap Bar Deadlift Focus (Peak Week)
Day 4
Rest Day (Rest)
Day 5
Hip Strength & Rotational Power — Peak Thrust & Transfer
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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