Does anyone have any favorite exercises for building hip flexibility/overall leg flexibility to increase ease of higher kicks? At my towering 5’7" frame, I need to work anything I can to get some added height to the kicks. I know a ton of repetitions on the bag will help, but was looking specifically for stretches. For that matter, how about overall stretching programs specifically for martial arts?
Thanks for any input, and sorry if this has been discussed on here…I did a quick search with no luck, but haven’t spent much time digging yet.
[quote]Vash wrote:
Which type of kick are you trying to get up?
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Honestly? All of them…mainly just your standard roundhouse kicks, though. I can do pretty well with front kicks, but when it comes to turning my hip over for a roundhouse, I can’t seem to get much height out of em… Same with crescents, but they don’t have all that much value outside of looking pretty. Really, it doesn’t matter since my head kicks will hit most people in the ribs, I just wanted to know if you guys have tricks or specific stretches that seem to help.
Let your hips/pelvis lead when kicking, but don’t cramp up.
Alot of people can’t inhibit one area and excite the other I’ve found over the years of training people.
I just get them really warm, get them relaxed and we just work drills.
Kettlebells are cool for hip activation and bringing life back to an area we otherwise pretty much neglect in day to day life.
Once you can activate it properly (ie the midnight move) you’re hips will relax where needed and excite where needed. Most people have the flexibility, it’s just that their motor control is all buckled.
All normal leg stretching will do, but honestly, most people who I have taught to kick don’t so much have a flexibility problem as they do a strength problem (technique notwithstanding). The fact is, even at 5’7" look at what angle your legs have to be at to kick a 6’ person in the head. Really 90 degree angle will kick them in the midsection…110 or so will be right around their chin. Most people can hit 110 degrees. So improving flexibility will def help, but doing lots of reps will increase hip strength (which is normally weak because you don’t do much of a movement like kicking in normal life). Also sumo deads have helped me. Step ups (about a 90 degree knee angle) are great and isometric holds (kick straight out to your side/front and hold the extended position for a few sec). Also get your abs/lower back strong. Enjoy!
I have treated alot of athletes with hip mobility issues and the most common problem I see is a functional weakness of the glute medius either unilaterally or bilaterally. Over time this leads to overactivity of the adductors and the TFL through recipricol inhibition. This will definately translate into poor kicking technique.
Not only will your glute medius be unable to properly abduct the kicking leg, but the adductor will resist optimal abduction preventing a higher kick. If this is the case, I would recommend static stretching to the adductors, and TFL to inhibit the overactive muscles, followed by mini-band side steps to activate the glute medius. If static stretching doesn’t seem to help, consider ART… it works great.
I agree with the doc: you need to put some emphasis on the adductors to properly with maintaining technique, speed, power and accuracy. Stick a medecine ball between your legs when you squat to activate you adducs (static training) also try can openers: lie on your side and bend your knees inward in a fetal position. ‘Open’ your top leg while keepiung your heels in contact with each other. You should feel your adductors as you close and your hip flexors as you open. Do 3x15.
Also, light kicks on thai pads. Focus on followthrough and technique: not power. Remember too that you should be on the ball of your foot and followthrough with your hip. When shadow boxing take the time to watch how you move: you should be loose and fluid, not stiff or tense. Start basic so you don’t create any bad habits. Cheers