Weights on your ankles and kicking...??

[YoungGrasshopper]

Okk I'm kinda practicing on my own for now, but I have this question that's been bugging me for a long time. Is there any flaw when you weight train? Like having those weights on your ankles, and constantly kicking in the air with different kicks to develop speed and muscle? Like maybe...stun growth, or F'd up knees? I'm only 14, and I guess I have a lot of time to grow, which is why this is a pretty big concern to me.

[ZR440]

Kicking with ankle weights would be a great way of trashing your knees and you won't feel the effects of it until you get older anyway.

 

In other words, don't do it.

[monkeygirl]

Weight training can be good at your age, but only if you do it right. If you train too hard, your bones will beg for mercy and your joints will cry themselves to sleep.

 

Right now, when it comes to weight training, you need to use light weights and focus more on repetitions.

 

Ankle weights can be dangerous, and they're generally meant for jogging (I think). If you use them, make sure you don't extend your leg fully when you kick.

[Shorin Ryuu]

I've only used ankle weights to walk around in. I used to put 5 pound weights on each ankle. I wouldn't run because I think it messes up your knees, but I would just walk around with them all day. I really builds up your ankles and tones your leg. I have a friend that kicks around in them every once in a while, but I just choose not to.

[karate_woman]

I wouldn't recommend using ankle weights for kicking, either. Your knee joints can't take the added stress of kicking quickly with weights on your ankles. They could probably handle slow swinging (leg raises) or slow carefull kicks, but not fast ones. Slow kicks work the muscles more anyway.

[YoungGrasshopper]

Well then...what do today's martial artists do to develop their kick's speed/strength?? Any suggestions?

[Bretty101]

ANKLE WEIGHTS ARE THE QUICKEST WAY TO DEVELOPE KICKING STRENGTH. getting ankle weights was the best thing i ever did and they cost next to nothing.

 

DO NOT...

 

1)...kick at full speed

 

1/2 and 1/4 speed kicks are a great work out, even slower if you can and try and pause with the kick at it's maximum height and hold it there for half a second.

 

2) ...Lock out your kicks

 

I prefer to do my ankle weight work all with a straight leg anyway, concentrating on my hip flexor and hip aBductor muscles.

 

I would really not recommend ankle weights for ballistic exercises, the weight will generally cause injury due to hyper-extension. but slow speeds should be fine. Slow motion exercises are a real killer and can greatly improve your strength and coordination.

 

Look after your knees!!

 

Bretty

[Bretty101]

...D'oh double post...

[Sparky]

Please do not combine ankle weights and kicking. Keep your knees around for a while longer. They are useful.

 

Rachael

[Ironberg]

The only reason I'd use ankle weights to improve kicking is for static kicks. To explain, say I've got ten pound weights on, I'll extend the leg not very quickly into a front, side kick or whatever. I'll hold it at it's height for a period of time. This would be great for being able to develope height, and control in your kicking techniques. One of the coolest things to do is shoot a high sidekick in the air and hold it for a period of time. This advice is similar to Bretty 101's.

 

Otherwise, forget ankle weights, hit the weights: squat, leg extensions and hamstring curls, adbuctors, etc. Then stretch alot, and then kick the heavy bag for a while at high intensity. I personally don't hit the weights as often as i'd like but streatching and hitting the heavy bag is probably the best thing for you.