Kick Drills

[KickChick]

I know we touched upon this in "How high can you kick?" that was posted .... but this approach has worked for me! And girls (and you guys too!) this also works wonders on the "butt" too!

 

Do slow leg extensions by doing a front kick - lift your right knee up with your body upright at all times. Never lean and then extend your lower leg slowly till your whole leg is parallel to the ground, pause a second, and then retract to knee up position and then turn your lower leg up sideways and extend to side kick position. Now keep your upperbody upright (hard for beginners but youll find that keeping your body upright in real life fights is a must if you want to survive ... you can easily bring your leg down as opposed to being off balance and having your legs swept out from under you), you should attempt to hold the leg as high as possible by flexing your hip/butt muscle. Now you can pause as long as you want for this one until you go numb because this position is the best for developing the muscles needed to generate hip power when doing aerial kicks. Then retract and bring your knee back up in front of your chest and then lean forward while simutaneoously delivering a slow back kick, hold the position, arch your back up using the lower back muscles and if you want twist your upperbody slightly anti clockwise so you're looking over your left shoulder while your right leg is up in the air. You can see your foot (this will help you to balance). Then retract and do again with the same leg or left leg. The key is to do these continuously... one right, one left or 10 right 10 left. This will also help your stretching and balance. Eventually if it becomes too easy lets say you can do 100 in one go really slow or keep your side kick leg up 10 minutes, use an ankle weight (not if you have knee probs though!). You'll find that the result is that your kicking will be really fast so this (endurance training) combined with kicking the heavy bag (power training) will give you power, speed and air superiority. Your kicks will be so fast that when your opponent is half way executing, you'll have landed your attack.

 

_________________

 

KarateForums Sensei

 

1st dan BlackBelt TKD(ITF)

 

CardioKickboxing/Fitness Inst.

 

[ This Message was edited by: KickChick on 2002-04-03 11:50 ]

[Jiggy9]

Sounds good - thanks

 

Just one question, is it vital that you do this after some proper leg streching? Or can you just do it whenever? While watching t.v for example?

[Prodigy-Child]

ass strength goes a long way!

[Jack]

Yes, I've tried this before. A real killer

[Drunken Master]

I have done this exercise in class before. It's brilliant as although it's hard when you do it the real pain can't be felt until you wake in the morning and attempt to get out of bed or walk up stairs.

 

Superb exercise that everyone should try.

[Jack]

So true, Drunken.

 

I did mine about 20 minutes ago, after the Ankle weight leg raises and before the "Hold leg up as high in air using only the leg's strength until failiure". Oh yes, that was followed by the Interval Bike-sprint...

 

My legs are going to kill in the morning! And I have Leg extensions/flexions to do as well. D'oh!

[Bon]

Thanks, KickChick, nice one.. =)

 

Why do I need to attend a dojo when there is a wealth of information on these boards ? =p

 

 

[KickChick]

Good question there Bon!

 

 

[Bretty101]

Top exercise :up:

 

Excellent for balance!!

 

Bretty