How can I do better, more controlled kicks?

[Reala]

Hi there,

I have been doing Muaythai for about 2years but my kicks just don't seem to be right. My stance and everything seems to be OK but my kicks when I throw them firstly don't seem controlled and secondly don't seem as technically sound as I would like them. One thing I find is when I kick to the head I can feel the inside of my leg is pulling (obviously flexibility & strength issue).

How can I strengthen my kicks and how can I stretch to make my kicks better? I was told a while back to do dynamic stretching before and static / pnf after. Which seemed simple, then I looked it up and my brain nearly exploded with the information available.

How many stretches should I do?

How long should I hold them?

How often should I do them?

All the information conflicted

As for strengthening I have been told to practice chambering, does this mean anything to anyone? Thanks in advance

[Reala]

I found this post. I really like the idea of doing this for the strength. How many times a day or week would you recommend doing this and how quickly do you think you would notice results?

There are two things necessary for high kicking; the first, obviously, is flexiblity. The second, is leg strength. Without strong legs, flexibility won't be worth much.

 

To build strength for the way you describe slow kicking, try this:

 

1. Stand close to a wall. Prepare for a side kick.

 

2. a. Chamber your leg, and hold it high, for 10 seconds,

 

b. Now, grab the chamber, and pull it higher, and hold for 10 seconds.

 

3. a. Extend your leg to side kick position, and hold for 10 seconds.

 

b. Now, raise your leg up a little higher, until you feel that knot in your thigh. Hold for 10 seconds.

 

4. Rechamber, and return to the floor.

 

When I am done there, I like to cry for about 10 minutes, and when the pain is gone, I do it again. Just kidding, but you should feel this.

 

Next, do this:

 

1. Stand close to a wall, and prepare for side kick.

 

2. Extend the leg out to waist level.

 

3. Without swinging, and in a controlled motion, raise the leg as high as you can, and then lower it to below waist level. Then, in a controlled manner, raise the leg again, as high as you can.

 

You can do these exercised with side, round, and front kick positions, to work all kinds of muscles and angles.

[joesteph]

Reala, if you go to this YouTube page:

http://www.youtube.com/results?search_query=revolution+of+kicking&search_type=&aq=f

you'll find it's all from the "Revolution of Kicking" series. You can select any kick, see the mechanics of it, and then be instructed in exercises for that kick.

[Reala]

The post/quote I posted above was for the Side Kick, can anyone break down how I would do the round kick please? I.e. in 4 steps. Thanks

[JusticeZero]

The basic thing is that you will get better at doing controlled kicks by doing controlled kicks. Do them slow so you have to work through the entire movement consciously, and do them high. Then do more reps. Don't do them FAST or WITH POWER. Do them TECHNICALLY PERFECT no matter how slow and low you have to do them. And practice those; if you're wiring in good form, the rest of the attributes will come. If you're flailing to try to get height and muscle, they won't.

[DWx]

As with most of these situations, the only thing that will really help is practice. Like JusticeZero said, do them slow and keep doing them slow until you have the movement down then try to speed it all up.

A variation on the exercise you posted above Reala, is to extend the leg out in a side kick like position and then instead of up and down move it side to side to engage the quads and hamstring.

One of the things I find best for working on control is to get a target and practice hitting it every time even if you have to do it slow to get it there. If you have a heavy bag, chalk a cross on it and practice hitting it dead centre over and over again. If you don't have a bag another good thing to do is to get a piece of string/rope with a knot at the end hanging from the ceiling or a tree or whatever and then try to hit the knot.

[Kuma]

I agree with JusticeZero, that's a good way of going around it. I usually like to throw 10-20 kicks after doing a bunch of slow ones though just so my body still recognizes that yes you do have to throw them fast. Too much slow movements without enough quick movements makes a slow fighter.

[bushido_man96]

I like the idea of doing the kicks slow, but also, do the with muscle tension. Really tighten the muscles and go through the entire kicking motion slowly. That will help ingrain the movements in your muscles and your brain.

Finishing with fast kicks, like Kuma mentioned, is a good idea, too.

[Aodhan]

I like the idea of doing the kicks slow, but also, do the with muscle tension. Really tighten the muscles and go through the entire kicking motion slowly. That will help ingrain the movements in your muscles and your brain.

Finishing with fast kicks, like Kuma mentioned, is a good idea, too.

You can also chamber for your kick, then have someone push against the kick as you extend it.

As for the stretching -

Dynamic - mimics the exercises you are about to do. Something like 10 front kicks, starting at a low target and progressively getting higher, etc. Designed to get the muscles warmed up in a safe fashion, and ready for the class/workout. Do this before workouts.

Static - The "traditional" stretch. I generally hold for 10-15 seconds, relax for 2-3, and then stretch as deep as I can for 15-20 seconds. I specifically target muscles that were worked the most in the workout. Do this after workouts, never do this when muscles are "cold".

Ballistic - The old "bounce" type stretching. Don't do this.

PNF - A very intense, controlled stretch. Works wonders, but only do it once, MAYBE twice a week. It can really damage you if you do it wrong.

John

[whess]

If I were you, I would start with one leg off the ground, preform the kick nice and slow at least ten times before placing the foot back down. This will help build balance, and your ability to do the kick correctly, as well as build muscle in your legs.