Gather friends and practice. The more you practice, the stronger your legs will become. You will also get a better feel for the ball and be able to develop a technique that works for you. Practice kicking with both legs.
Go for regular runs. Running helps to strengthen and tone all the muscles in your legs. Strong leg muscles will make it easier for you to propel the ball across the field. Running will also increase your stamina. The National Academy of Sports Medicine recommends 30 minutes of physical activity five days a week.
Perform leg presses and extensions. Use the weight machines at your local gym. Leg presses and extensions help strengthen all the muscles in your legs. Perform three sets of 10 repetitions.
Stretch your leg muscles daily. Take 10 minutes to stretch every morning. Perform hamstring, calf, quadriceps, knee and hip stretches. Stretching can help reduce muscle injury while participating in kickball.
Cross-train to add variety to your workouts. If running and weight training become tiresome, go for a swim or a bike ride. These exercises are low impact but can help you maintain stamina while building leg strength.
- Strength training can take a toll on your body. When training, allow one day off between workouts. A rest day will allow your muscles to recover and rebuild.
- Stay hydrated while exercising. Drink water to prevent muscle cramping.
- National Academy of Sports Medicine; Essentials of Personal Fitness Training; 2008
- World Adult Kickball Association; Rules FAQ; Sept. 2, 2010