Flexibility for high/er kicks - request for advice / help

[DarthPenguin]

Hi all,

I have recently been trying to work more on increasing my kicking height and thought asking on here might be a good idea and give me some useful suggestions/ advice!

Currently my kicking height is awful! Mostly waist height for side kicks etc, little bit higher for mawashi geri but not much - sometimes looks more when i am sparring as i am quite tall. Not a structural issue as when i was younger i could comfortably mawash geri above my head; side kick similar etc. so i dont think there is a hip issue or anything preventing me accessing that range of motion. Granted i am older now (soon to be 46) but cant see any reason other than flexibility / mobility why i can't get it back. Is my own fault as ceased to actively work on my flexibility as much when i stopped striking arts years ago and focused on grappling and then got injured etc.

I dug out my copy of Stretching Scientifically by Kurz, gave it a read, and have been working on it daily for the last few weeks.

Current plan i have put together and have been following has been as follows :

Twice Daily (morning and night) : 

dynamic stretches: 3 sets of 10 for the following stretches

• front straight leg raises / swings
• sideways leg raises / swings
• backwards leg raises / swings

twice a week ( carried out after lifting session)

isometric / weighted stretching using the following exercises for 2 sets of 15 seconds

• jefferson curl (using a kb)
• side splits (though i am a decent way off it!) using body weight and actively tensing my inner thighs to pull myself in then in the stretch
• front splits (2 sets each for left and right leg forwards) with a kb in each hand
• horse stance (kb in middle)
• butterfly stretch (using kb in each hand on top of knees)

For each of these the second set i try to increase the stretch a little

 

I know it is a little early to see proper benefits but feels like it is improving a bit. Wanted to see if there is anything else that people would add/remove from the above or if they would change it then what they would recommend! Thanks!

[bushido_man96]

Strength is an important aspect that often gets overlooked.  Most people think flexibility is the problem, when the actuality is the leg isn't strong enough to take advantage of the flexibility that is there.  It looks like you're covering a little bit of that with the weighted exercises you describe.  Good old barbell squats and deadlifts are important, too.

One thing I would consider working on is what I call "concentration kicks."  You could do them a few times a week to start out, and lots of variations on them.  Basically, you use a wall or chair or whatever for balance, and work the four parts of the basic kicks:  chamber, execute, rechamber, and return.  Then fun part is that you can leave the return out of it more as you progress to get more intense work done.  Here's an easy way to start, using side kicks:

1.  Chamber, and do some of them slowly from the ground.

2.  Execute the side kick, slowly, over the course of about 5 seconds to full extension.

3.  Hold the kick for about 5 seconds.

4.  Rechamber the kick over the course of about 5 seconds.

5.  Return the kick to the floor, shake the leg out a little.

You can either switch legs back and forth, or you can do one leg for all reps in a row.  Start with 5 reps on each leg and see who it feels.  You can do round kicks and front kicks as well.

Now, the fun part is when you start repeating kicks instead of putting your foot down.  So one rep could be 2 slow side kicks, out and back, before setting down.  Then you can add to it by "pulsing" the extended kick, by making slight up and down movements with your leg to raise and lower your foot about 6 inches either way.  Then you can make little circles with your extended foot.  There are really lots of options.  A big key for the side and round kicks is body alignment; make sure that upon extension of the kick that the heel, knee, hip, and shoulder all line up.

 

Another exercise to add, if you can get a partner, is some PNF stretching.  You can use the wall and get into the side kick position, and your partner holds your leg and stretches you up as high as you go.  Hold the stretch for a while, maybe 20 or 30 seconds, then have your partner resist while you then try to pull the side kick down into him.  Do that for 10 to 20 seconds or so, and then relax just a little, just a few inches.  Then, take a deep breath, push it out slow, and have your partner shove the leg up just a little higher than it was for the initial stretch.  Then, you can finish by having your partner walk out from under you and you try to hold the leg up as high as you can for  a few seconds before putting it down.  Or you can skip that last part to start.  Again, body alignment is important.

Hope these help out some.

[DarthPenguin]

Thanks for the detailed response! I think i will try adding in the concentration kicks for definite (i think i used to do these in the past but haven't done them in years so a good idea). 

Partner PNF stretching is a good idea too but might be a little harder to implement as not sure if i can easily access someone when in the house etc to help!

The strength point is a good one too - i was thinking that part of the issue might be that the outer hip muscles / my glutes may be weaker than they used to be so i have been trying to do a little more for them. I have tried to add in some sets of sumo deadlifts as i find i always feel them in the outer hip area (i used to do them years ago too), starting light and will eventually build it up - i can already feel it in that specific area when i do the lift. Also been adding in bulgarian split squats as i know they are good for the glute area; good for knee stability too and inner thing part of leg. Found a better way to set up to start them so feeling more comfortable doing them: currently been using 2 x kbs but going to try them soon with a barbell on my back and see how i do!

Will definitely try some of your suggestions though and will let you know how it works out over time

[bushido_man96]

PNF is tricky if you don't have a partner, but not impossible.  If you have or can set up a pulley system, you can make it work with just yourself.  If you can wedge yourself split towards a wall you can push against the wall for that resistance.  Just some thoughts.

Also, as a variation to the concentration kicks, you can do what I used to call "doggy kicks," by kneeling on all fours and doing the kicks.  The side kick and hook kick you can do straight out behind you, and round kicks you can do to the side.  Build the strength and not have to worry about the balance so much.

Floor kicks are also good, laying on your side, propped up on an elbow, and do the kicks of your choice at the speed of your choice.

[sensei8]

Rome wasn’t built in one day. High kicks, and what’s required to achieve it won’t be built in one day either.

Shindokan kicks are no higher than the stomach. For that reason, I took TKD lessons as a JBB for 1 year.

GM Young Ik Suh emphasized proper stretching over everything else…slow and NO BOUNCING. He also emphasized in strengthening core and legs because what good is a high kick if there’s no effectiveness behind it?!?!

At home, a chair…a ladder…a pulley rope…stretching chair…were my best friends. No one at home would help me stretch whatsoever.

Dynamic and static exercises are key, but only with knee raises with the knee being held.

While getting your kicks higher, one’s techniques must be correct. Pivoting support foot…making sure your hips are forward at its right moment. Like stretching needs to be slow, move slowly during practice…control the kicks; that will build muscles and your kicking range will not be hindered.

Warm up first. Going regular whatever cold will open the door of injuries. Be consistent in your training, otherwise progress will be slower.

Pivot, bring hips forward, and use your whole body. Knee raises/holds, slow mo kicks, hip exercises to increase mobility, leg swings, and for grins, hold the kicks out there at the full extension of the kick, like Bruce Lee did in Enter The Dragon when O’Hara barked orders at Lee while Lee was training in his bedroom.