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This 4-week Kicker Strength Program is designed to rebuild and enhance the foundation every elite football kicker needs — strength, stability, and precision from the ground up.

The focus is simple: build healthier feet, stronger legs, and a more powerful, fluid core that translates directly to on-field performance. Each week combines dumbbells, kettlebells, bodyweight, and stability ball training to improve balance, coordination, and explosive power.

You’ll train five days per week with a full-body approach — targeting strength, mobility, and recovery — to develop the physical structure required for longer, more consistent, and more accurate kicks.

Whether you’re a high school athlete sharpening fundamentals, a college kicker competing for a spot, or a pro refining precision and longevity, this program delivers the foundation for total kicking performance — from the ground up.

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Program CTA

stability ball
dumbbells
kettlebells
benches
cables/resistance bankds

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Program Value Props

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About your Coach

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About the Methodology

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Testimonials

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

My name is Danny Cola, Trainer, Podcaster, and Owner of Underground Fitness Studio. 

I have been a certified personal trainer since 2007.  I specialize in unconventional fitness tools like, Steel Clubs, Steel Mace, Kettlebells, Hydrocore, Landmine and Fascial Maneuvers. I am the owner of Underground Fitness Studio, a personal training studio in the suburbs of Chicago, IL. Where I host several small group training, one on one training, and workshop seminars. 

I am the host of The Danny Cola Podcast, where I interview wellness practitioners, entrepreneurs, athletes, etc. Where we have long form conversations about achieving higher levels of potential.

Longevity and Performance Training

Day 1

Day 2

Active Recovery

Day 3

Day 4

Kicker Strength Day 1

Kicker Strength Day 2

Rest Day

Kicker Strength Day 3

Kicker Strength Day 4

Kicker Strength Day 5

Kicker Strength Day 6

Kicker Strength Day 7

Kicker Strength Day 8

Kicker Strength Day 9

Kicker Strength Day 10

Kicker Strength Day 11

Kicker Strength Day 12

Kicker Strength Day 13

Kicker Strength Day 14

Kicker Strength Day 15

Kicker Strength Day 16

Flat Shine Box 20 reps
Windshield Wipers 20 reps
Leg Lateral Swipes 20 R, 20 L
Seated Shin Box 20 reps
Shin Box Reach 10 R , 10 L

2x

Mobility Block 1

Standing Calf Raise 

Tib Raises 

Bodyweight Elevated Split Squat 

Stability Ball Single Leg Hamstring Curl

Single Leg Squat with Stability Ball

Stability Ball Lower Back Ext 

Stability Ball Knee Tuck to Push Up

Block 1

Cat/Cow 10cat, 10 cow
Thread The Needle 5 R, 5 L
Childs Pose to Cobra 10 CP, 10 Cobra
Runners Lunge Rotations 10 R 10 L
Scorpion 10 R 10 L
2x Through


Mobility Block 2 

Find a band resistance where you can reach 20 reps with 5 reps in reserve.

20 R
20 L

Split Stance High Pull with Band

DB Chest Press on Stability Ball 

Split Stance Low Pull with Band 

DB Single Arm Coil Press

keep upper back, shoulders, arms and head bolted to the ground.

Stability Ball Windshield Whipers

Stability Ball Ab Roll Out

Bodyweight Plank Rotations

1 set of 20

If you feel okay, do another set.

two foot hop 

10 Right Arm to Left Knee
10 Left Arm to Right Knee

Bird Dog

Two Feet Lateral Hops

Hanging Knee Tucks

Bodyweight Lower Back Extention 

10 R
10 L

Keep Wrist, Elbow, Shoulder in alignment
keep feet flat into the ground.

Bridge to Reach 

Neck
-Half Circles Chin to Chest  10 reps
- Forward Backward 10 reps
- Side to Side 10 reps
- Half Circles Up and Over 10 rep

Shoulder Back Drop 20 reps
Straight Arm Backwards 20 reps
Straight Arm Forward 20 reps
T Pose 20 Reps
Up and Over 20 Reps
Standing Cat/Cow 10 Reps
Pelvic Tilts 10/10
Knee Circles

1x Through


Mobility Block 3

Single Leg Calf Raise

Single Leg Hip Bridge

DB Single Leg RDL

DB STEP UPS

find a weight where you can perform 20 reps with 3-5 reps in reserve

KB Suit Case Squat with Stability Ball 

Sled Pull 

Sled Push

Wall Stretch

Spine Wave To Open Chest

Bodyweight Deep Squat 

Seated Shin Box

Shin Box To Kneeling Lunge

Landmine Press (Coiled)

Bodyweight may be a better option depending on how your back is feeling.

20 total reps
3-5 reps in serve

KB Alternating Reverse Lunges

DB Floor Press with Hip Flexion 

KB Single Arm Deadlift 

15-25 Lb Plate Over Head Alternating Lunges
 
Use Same Plate for Each Set.

Over Head Lunge With Plate

15-25 Lb Plate Over Head Squats
 
Use Same Plate for Each Set.

Over Head Squat With Plate

15-25 Lb Plate RDL Alternating
 
Use Same Plate for Each Set.

RDL With Plate

Set 1
20 Passes with Right Leg Up Over Hip
20 Passes with Left Leg Up Over Hip

Set 2
20 Passes with Right Leg Up Over Hip
20 Passes with Left Leg Up Over Hip

Hip Flextion Plate Passes

Mobility

Set 1 
15-20

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Double KB Dead Lift

Set 1 
12 R
12 L

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Double KB Lunges

LEGS 1

Set 1 
12-20 Reps

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Double KB Squat

Two Hands On Bell

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

KB Swing

Bodyweight Squat Jumps

Low Strength

Complete All Exercise 1-2 times for 50 seconds each

Decompression 1

Decompression

Complete All Mobility Exercises 1 time through, 20 Reps Each

MObility 1

Set 1
R 12 Reps
L 12 Reps

Use a weight heavy enough to complete given reps, with 3-5 Reps in Reserve.

Single Arm Incline Press

Single Arm KB Bent Over Row

Single Arm Chest Press

Cable High Pull

Push/Pull

5-8 Reps.

Use weight that allows you to hit rep range. 

Leave 3-5 Reps in Reserve.

Weighted Box Jump

8 Reps

4 Drops Lead With Left Foot

4 Drops Lead with Right Foot

Use weight that allows you to hit rep range. 

Leave 3-5 Reps in Reserve.

Weighted Box Drop Pause

20 Reps - Light Ball

15 Reps - Medium Ball

12 Reps - Heavy Ball

Rest to 100% in between each set.

Overhead Slams

Rainbow Slams

Plyometrics

Hanging Leg Raises

Lower Back Ext

Nordic Hamstring Curl

Core/Abs

Perform each exercise for 1-2 Sets, 50 Seconds Each

Decompression 2

Set 1 
16-20

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Alternating  KB Deadlift

Set 1 
Alternating 20 Reps

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Alternating KB Lunges

Set 1 
Alternating Clea to Front Squat
20 total
10 each side

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

KB Clean To Front Squat

Alternating KB Swing, Complete transition of bell at top of swing.

Etc.

Use Heavy Enough Weight for 3-5 Reps in Reserve

Add Weight Each Set

Alternating Kb Swing

Set 1
8 Reps R
8 Reps L

etc.

Use heavy enough weight to hit reps, with 3-5 reps left in the tank.

KB Swing To Snatch

Decompression 3

Mobility 2

3 sets of 20 Total Reps

10 each side

Use a weight heavy enough to complete given reps, with 3-5 Reps in Reserve.

KB Gorrilla Rows

Set 1
3 sets of 20 Total Reps

10 each side

Use a weight heavy enough to complete given reps, with 3-5 Reps in Reserve.

Double KB Gorrilla Cleans

Set 1:
R Leg 8 Reps.
L Leg 8 Reps

Use weight that allows you to hit rep range. 

Leave 3-5 Reps in Reserve.