Header power doesn't come from the neck. Getting a strong header in soccer relies on using your arms and bringing your upper body forward just as the ball reaches you. Time your movement wrong and you won't get enough force on the ball. So, the strength of your header relies as much on your coordination and timing as it does on your brute strength. Get these factors right and you'll get a strong header to the ball even if you're smaller than some of the defenders you're playing against.
Step 1
Position your body in line as quickly as possible with the ball as it comes toward you. The more time you have to judge your jump and header, the more chance you have of making a strong connection.
Step 2
Watch the ball as it comes toward you through the air. Don't focus on other players or your feet. Watching the ball allows you to time your jump accurately.
Step 3
Widen your elbows and put your hands in front of your body. Keep your upper body and neck in a straight line and lean back slightly.
Step 4
Take a step forward and jump to meet the ball as it arrives. Alternatively, stay in a solid, loose position with your knees bent ready to meet the ball as it drops.
Step 5
Pull your hands and arms back sharply while bringing your head forward to meet the ball. Hit the soccer ball squarely in the middle of your forehead for best contact and power.
Step 6
Head the soccer ball forward and down. Hit the ball in the middle or top half. Hitting it lower usually results in the ball looping high and off-target, rather than straight, strong and direct.
Step 7
Practice. Your neck and back muscles, like any other muscle in your body, get stronger the more you use them. Head the ball to a training partner and widen the distance each time. This increases the amount of power required in the header to reach your partner.
Tips and Warnings
- Watch the ball all the way through the process -- don't let your concentration wander. Use a soft foam ball to practice on until you master the basic power header technique. This helps you perfect the action without worrying about hurting your forehead on the hard soccer ball. Try running and diving onto a header when you're confident with the basic technique. Adding forward running momentum makes your header even stronger.
- Avoid practicing headers for prolonged single periods to prevent head and neck injuries. Instead, practice frequently in short bursts.
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