The bicycle kick is a backwards overhead strike where you jump, arch your back, and swing one leg up and over your body while the ball is in the air
A bicycle kick (also called a scissors kick or overhead kick) means hitting the ball with your foot while your body is nearly horizontal in the air, your back arched, and your legs crossed. You jump to meet a ball that is above head height, swing one leg up hard, and strike the ball as your other leg comes up behind it. The motion looks like you are pedalling a bicycle upside down.
The kick is difficult because it requires timing, balance in mid-air, and the strength to generate power from an awkward position. Most players learn the basic technique first on the ground, then practice the jump and contact separately before putting them together. You will fall or miss many times before the motion becomes natural.
Key Takeaways
- Start by practising the leg motion while standing still or kneeling, so you understand which leg goes up first and how your body rotates.
- The jump should be timed so you meet the ball at the peak of your jump, when your momentum is upward and your body is most stable.
- Your striking leg swings up and across your body while your other leg follows, creating the scissor motion that gives the kick its name.
- Land on the foot that did not strike the ball, rolling forward onto your shoulder if you cannot stay upright, to avoid injuring your back or neck.
Learn the leg motion on the ground first
Before you jump, stand upright and swing one leg up and across your body in a wide arc, as if you are trying to kick something above and behind your head. Your other leg should come up to meet it, crossing underneath. This is the core motion. Do this slowly ten to fifteen times on each side so your body knows which leg leads and how your hips rotate.
Next, kneel on one knee and repeat the motion from a lower position. This removes the balance challenge but keeps the leg movement the same. Swing the standing leg up and across, let the other leg follow, and feel how your torso twists to make room. Do this for a minute on each side. The goal is to make the crossing motion automatic so you do not have to think about it when you jump.
Time your jump to meet the ball at the peak
The ball should be falling or floating at about head height or slightly above when you strike it. Have a partner throw the ball underhand so it peaks at roughly forehead level, then falls slowly. Stand a few feet away and watch the ball's path without jumping yet. Count the bounces or throws until you understand the timing.
Now jump as the ball reaches its peak. Your jump should be timed so you are at the highest point of your jump when the ball is at the highest point of its arc. This gives you the most time to position your body and swing your leg. If you jump too early, you will be falling when you try to strike. If you jump too late, the ball will be dropping fast and you will have no time to adjust.
Start with a small jump — just enough to get your foot to ball height. As you get comfortable, jump higher and meet the ball further above your head. A partner can help by throwing the ball to different heights so you practice adjusting your timing.
Position your body and swing your striking leg
As you jump, lean back and arch your back so your chest faces upward and your hips come forward. This opens up your body and gives your leg room to swing. Your non-striking leg (the one that will not hit the ball) should be bent and ready to follow the striking leg across your body.
Swing your striking leg up and across your body in a wide, fast arc. Your knee should be bent at first, then straighten as your foot approaches the ball. Strike the ball with the inside of your foot (the part of your sole closest to your other foot) or the top of your foot, depending on which direction you want the ball to go. As your striking leg swings across, your other leg follows underneath it, creating the scissor shape.
The power comes from the speed of your leg swing and the rotation of your hips, not from your arms or upper body. Keep your arms out to the sides for balance, not flailing. Your head should follow the ball so you can see where it goes.
Land safely to avoid injury
After you strike the ball, you will be falling backwards or sideways through the air. Land on the foot that did not strike the ball — the one that came up second. This foot should touch the ground first, and your leg should be slightly bent to absorb the impact.
If you cannot land on your feet, roll forward onto your shoulder (not your neck or the back of your head). Tuck your chin slightly and roll across the top of your shoulder and upper back, the way you would in a forward somersault. Do not try to catch yourself with your hands, as this can break your wrists. Practice falling on a soft surface like grass or a mat until you are comfortable with the motion.
Many players wear shin guards and long sleeves when practising bicycle kicks because you will hit yourself with your own feet or knees as you learn. This is normal and not a sign you are doing it wrong.
Common mistakes that make the kick harder
Jumping too early or too late is the most common error. The ball should be at or slightly above head height when your foot makes contact. If you jump when the ball is still rising, you will be falling when you try to strike. If you wait until the ball is dropping fast, you will have no time to adjust your leg position.
Swinging your leg too slowly or not rotating your hips enough means the ball will not go far or with much power. The kick should be explosive — your leg should snap up and across your body quickly, and your hips should twist to add force. A slow, careful swing will not work.
Trying to keep your body upright or not arching your back enough limits how high you can reach and how much power you can generate. You need to lean back and trust that you will land safely. Staying rigid makes the motion awkward and weak.
Practice progressions to build the skill
Start with the leg motion on the ground, then kneeling, then standing still. Move to small jumps with a partner throwing the ball. Progress to jumping higher and meeting the ball further above your head. Once you can strike the ball consistently from a jump, add the challenge of the ball coming from different angles — not just straight at you, but from the side or slightly behind.
Practice on grass or a mat so you are not afraid to fall. Do five to ten attempts per session rather than twenty, because the motion is tiring and your form breaks down when you are exhausted. Rest between attempts so each jump is fresh.
Watch video of professional players doing bicycle kicks in slow motion. You will see that their striking leg swings very fast, their body arches dramatically, and they land on one foot or roll. Watching good technique helps your brain understand what the motion should look like.
Frequently Asked Questions
How long does it take to learn a bicycle kick?
Most players can make contact with the ball within a few weeks of regular practice, but a clean, powerful kick that goes where you want takes two to three months. The motion becomes more natural the more you repeat it. Some people learn faster, some slower, depending on their balance and coordination.
Can I do a bicycle kick if I am not very tall?
Yes. Height helps because you can reach higher, but the kick is about timing and leg speed, not height. A shorter player who jumps well and swings their leg fast can strike a ball at the same height as a taller player who jumps poorly. Focus on your jump and your leg swing, not on your height.
What if I keep hitting myself with my own foot?
This means your legs are crossing too early or your body position is not open enough. Arch your back more so your torso is out of the way, and make sure your non-striking leg does not come up until after your striking leg has already swung past. Slow down the motion and focus on the order of your legs, then speed it up once the order is correct.
Is a bicycle kick ever useful in a real game?
It is useful when the ball is above head height and a normal header or ground strike is not possible. In a game, you would use it when the ball is bouncing or falling and you have space to jump without being tackled. It is not a move you use every game, but knowing how to do it gives you another option when the ball is in the air.
Should I practice with my weaker foot?
Yes. Most players learn the kick with their stronger leg first, then practice with their weaker leg. Spend extra time on your weaker side so you can do the kick from either direction. In a game, you will not always have time to position yourself so your strong leg is ready.