The bicycle kick is a backwards overhead strike where you jump, arch your back, and swing both legs in a scissor motion to hit the ball behind your head

A bicycle kick — also called a scissors kick or overhead kick — sends the ball toward goal by using your momentum and leg swing rather than a traditional forward strike. You jump with your back to the goal, arch backwards in the air, and cross your legs in a scissor pattern so one foot connects with the ball while the other swings past it. The move is most useful when the ball arrives above your head and a normal shot is blocked or impossible.

The kick is difficult because it requires timing, balance in mid-air, and the strength to generate power from an unnatural body position. Most players take weeks or months of practice before landing one cleanly in a match. The payoff is a spectacular goal that catches goalkeepers off-guard, since the shot comes from an angle they rarely defend.

Key Takeaways

  • Position yourself with your back toward the goal and watch the ball over your shoulder as it approaches.
  • Jump explosively off one foot, throw your arms back for balance, and lean your upper body backwards as you rise.
  • Swing your back leg up and across your body first, then swing your front leg to meet the ball at the peak of your jump.
  • Strike the ball with the inside or instep of your foot, aiming to make contact at the highest point of your scissor motion.
  • Land on your back or shoulders to absorb impact safely, and practice on grass or a mat before attempting the move at speed.

Step-by-step technique for the bicycle kick

Start by positioning yourself so your back faces the goal and the ball is coming toward you from above — either from a cross, a high pass, or a deflection. Keep your eyes on the ball and track its path over your shoulder. Your feet should be shoulder-width apart and ready to push off hard.

Jump explosively off your back foot (the one closer to the goal line). As you leave the ground, swing both arms backward and upward to help you rotate and gain height. Lean your upper body backwards so your chest faces away from the goal and your back arches. This backward lean is what allows your legs to swing up and across your body.

Once airborne, swing your back leg (the one closer to the goal) upward and across the front of your body in a wide arc. Follow when ready with your front leg, swinging it up and across in the opposite direction. The two legs cross in an X pattern — this is the scissor motion. Time it so one foot (usually your back leg) meets the ball at the peak of the jump, while your other leg swings past it.

Strike the ball with the inside of your foot or your instep, the same surface you use for a regular pass or shot. Make contact as high as possible and direct your shot downward toward the goal. After you strike, let your momentum carry you backward and land on your back, shoulders, or the side of your body to distribute the impact. Never try to land on your feet — you are falling backwards and landing on your back is safer.

Common mistakes that ruin the bicycle kick

The most frequent error is jumping too early or too late. If you jump before the ball reaches you, you will be falling when it arrives and cannot generate power. If you jump too late, the ball will already be past you. Watch the ball constantly and time your jump so you reach maximum height exactly when the ball does.

Many players do not lean back far enough. The backward arch of your upper body is what creates the space for your legs to swing up and across. If you stay upright, your legs cannot cross properly and you will either miss the ball or strike it weakly. Exaggerate the lean during practice — it feels unnatural at first, but it is essential.

Failing to use your arms for balance is another common problem. Swinging both arms backward as you jump helps you rotate, gain height, and stay balanced in the air. Players who keep their arms at their sides often lose control mid-air and cannot time the kick.

Striking with your toe instead of your instep reduces power and accuracy. Your toe is a small surface and does not generate the force of a larger striking area. Use the inside or instep of your foot, the same way you would for a regular shot.

How to practice the bicycle kick safely

Start on grass or a padded mat, never on concrete or hard ground. Falling backwards onto a hard surface can injure your spine or head. Grass and mats absorb impact and make practice less painful as you learn.

Begin by practicing the motion without a ball. Jump, arch your back, and swing your legs in the scissor pattern. Focus on the timing of the leg swing and the backward lean. Do this 10 to 15 times until the motion feels smoother.

Next, have a partner toss the ball underhand from a short distance — about 6 to 8 feet away — so it arrives at chest or head height. Jump and attempt the kick. The slow, predictable toss lets you focus on technique rather than tracking a fast-moving ball. Do 20 to 30 repetitions at this distance.

Once you land a few cleanly, move to a higher toss or a faster approach. Have your partner throw the ball higher or from farther away so you must move to meet it. Practice on both sides of your body — jumping off your left foot and your right foot — so you can perform the kick from different angles.

Only attempt the kick at game speed after you have landed it successfully at least 10 times in practice. Even then, use it only when you have a clear shooting opportunity, because a mistimed bicycle kick often results in a poor touch or a turnover.

When to use the bicycle kick in a match

The bicycle kick is most effective when the ball arrives above your head and you have your back to the goal — typically from a cross or a high pass into the box. A defender between you and the goal makes a normal shot impossible, but the overhead angle gives you a clear path to strike.

Use it when you have space behind you to fall safely. If you are near the sideline or surrounded by players, a fall could injure you or result in an out-of-bounds landing. The best opportunities are in the center of the box with room to land.

Avoid the bicycle kick if a simpler shot is available. A regular header or a one-touch volley is more reliable and less risky. The bicycle kick is a last resort when other options are blocked, not a first choice.

The move is also useful for clearing the ball defensively when it arrives over your head and you cannot head it away. A bicycle kick clearance can send the ball far from goal and disrupt an attacking play.

Variations and related overhead kicks

The reverse bicycle kick (or back-heel bicycle kick) is similar but you strike the ball with your heel instead of your instep. This version is harder to control and less common, but it can surprise a goalkeeper because the shot comes from an unexpected angle.

The volley is a simpler overhead strike where you jump and hit the ball in front of your body rather than behind it. A volley requires less balance and is easier to learn, making it a good stepping stone before attempting a full bicycle kick.

The header is the most basic overhead technique — you jump and strike the ball with your forehead. Headers are more reliable for accuracy and power, and they should be your first choice whenever possible.

The scissor kick is sometimes used as a synonym for bicycle kick, though some players distinguish it as a variation where the legs cross more tightly and the motion is more compact. The fundamental technique is the same.

Why the bicycle kick is hard to master

The bicycle kick demands precise timing because you must jump, rotate your body, swing both legs, and strike the ball all in the air — usually in less than one second. A fraction of a second off and you miss the ball entirely or strike it poorly.

Balance is difficult because you are falling backwards while trying to coordinate two legs and generate power. Your center of gravity is unstable, and your brain is working against its natural instinct to stay upright. This is why the backward lean and arm swing are so important — they keep you stable enough to strike cleanly.

Power is hard to generate from an overhead position. In a normal shot, you drive through the ball with your whole body moving forward. In a bicycle kick, you are moving backwards and must create power from the speed of your leg swing alone. This is why many bicycle kicks lack the force of a regular shot.

Fear of falling backwards stops many players from committing fully to the kick. You have to trust that you will land safely and that the backward arch will not injure your back. This mental barrier often prevents players from leaning back far enough to execute the move properly.

Frequently Asked Questions

Can I do a bicycle kick with either foot?

Yes. Most players have a dominant side and find it easier to jump off one foot, but with practice you can perform the kick from both sides. Practice on your weaker side until it feels as natural as your dominant side.

What part of my foot should I use to strike the ball?

Use the inside of your foot or your instep — the same surface you use for a regular pass or shot. This gives you the largest striking area and the most control. Avoid using your toe, which is smaller and generates less power.

Is it dangerous to land on my back?

Landing on your back is the safest way to absorb impact from a bicycle kick, as long as you practice on grass or a mat first. Your back is designed to handle falls, and the larger surface area distributes the force. Never try to land on your feet — you are falling backwards and cannot control a feet-first landing.

How long does it take to learn a bicycle kick?

Most players take 4 to 8 weeks of regular practice before landing one cleanly. Some learn faster, others take longer. Consistent practice on grass or a mat, starting with slow tosses and building to game speed, is the fastest path.

Should I use the bicycle kick in a real match?

Only when you have a clear shooting opportunity and a simpler shot is not available. The bicycle kick is spectacular but unreliable compared to a header or volley. Use it as a last resort, not as your go-to overhead technique.