Mr Kurz
When I perform roundhouse and side kicks, if I turn my supporting leg and foot in the opposite direction, which is the correct way, the height of the kick lowers considerably. Or my hips turn away from the target too much and I kick downwards instead of to the side in the roundhouse to the head, or perform a high side kick like a back kick.
I do side leg raises which have improved in height, but I perform these with my feet parallel ; if i turn the supporting leg and foot in opposite direction the height greatly lowers.
I need to correct this but I have no idea how to. I think it may be tight hamstrings or the external rotation muscles of the hip as shown in the below link.
http://www.exrx.net/Articulations/Hip.html
What exactly is too tight, and more importantly, are there any stretches or strengthening exercises which would allow more leg rotation, which would lead to better form and more power in these kicks ?
Thanks
Jimbo
What Muscles and What Exercises
Re: What Muscles and What Exercises
I've read your other posts, and it looks like your problem has existed for a while. I notice that your posts do not reveal a stretching and strengthening routine to help you achieve or improve your front splits. (As stated in Article 4, the ability to do the front splits "facilitates (though it is not necessary for) learning high side and roundhouse kicks . . ." See paragraph above photos.) For example, I do not see any reference to horse-riding stance training (see photos in Article 2) or to isometric stretches for the hamstrings.
If you do not have such a routine, you'll obviously want to start one. To help you with that, you'll want to purchase the Secrets of Stretching DVD. If you have a routine, it would be helpful to know what it is, how long you've been performing it, and how close you are to your front and side splits.
If you do not have such a routine, you'll obviously want to start one. To help you with that, you'll want to purchase the Secrets of Stretching DVD. If you have a routine, it would be helpful to know what it is, how long you've been performing it, and how close you are to your front and side splits.
Re: What Muscles and What Exercises
Thanks for the repy CSta,
I am 38 years old, I've been doing Kyokushinkai karate for nearly six years now. I had a 20 year break from karate which finished 18 months ago. When I started karate at 14 yrs old, my flexibility was as bad then as it is now. At 14 I was 6'2" tall and about 100 kg. Now I am slightly heavier.
I tried isometric stretching in the box splits for 2 weeks which went well but then I found my lower back wasnt strong enough. I have done am and pm leg raises which improved. I am very clear on what is required from Article 19, I have produced a flow chart of it (what a geek / nerd) but I am still trying to progress on the 500 sit ups.
My front splits are pretty appalling. In its lowest position, which isnt very low, my knee of the rear leg points down, instead of outwards, which is the correct roundhouse position as shown. Its difficult to get it to turn.
I guess I'm looking for a bit of guidance, but it may be that I need to progress more with Article 19 and then with isometric stretching. However I feel that if this particular problem could be addressed, I would improve greatly.
CSta, I gather you intend to return to TKD once you progress ?
Thanks
Jimbo
I am 38 years old, I've been doing Kyokushinkai karate for nearly six years now. I had a 20 year break from karate which finished 18 months ago. When I started karate at 14 yrs old, my flexibility was as bad then as it is now. At 14 I was 6'2" tall and about 100 kg. Now I am slightly heavier.
I tried isometric stretching in the box splits for 2 weeks which went well but then I found my lower back wasnt strong enough. I have done am and pm leg raises which improved. I am very clear on what is required from Article 19, I have produced a flow chart of it (what a geek / nerd) but I am still trying to progress on the 500 sit ups.
My front splits are pretty appalling. In its lowest position, which isnt very low, my knee of the rear leg points down, instead of outwards, which is the correct roundhouse position as shown. Its difficult to get it to turn.
I guess I'm looking for a bit of guidance, but it may be that I need to progress more with Article 19 and then with isometric stretching. However I feel that if this particular problem could be addressed, I would improve greatly.
CSta, I gather you intend to return to TKD once you progress ?
Thanks
Jimbo
Re: What Muscles and What Exercises
On the "geek/nerd" comment: I made one too!
With regard to isometric stretching and progressing on Article 19: I hit the 500 sit-up mark late last month, and in a few weeks I plan on adding weights to my back extensions and incorporating good mornings. While working towards the 500 sit-up mark, I decided not to worry about my flexibility. If I have time after a workout, I'll do relaxed stretches for front and side splits, but that rarely happens. I haven't done any isometric stretching. I'm not sure when I'll feel ready to start. I think the general principle is the muscles need to be in sufficient shape to be able to perform isometric stretches. Until my hamstrings and adductors get a good base of strength, I'm going to hold off. For now, I should probably start doing relaxed (and dynamic) stretches on a regular basis.
I think until your back and legs are strong enough to handle the isometrics, you'll probably have to rely on a relaxed and dynamic stretching routine to improve your flexibility. Discontinuing karate may not be very appealing right now--after all, we've both lived a good chunk of our lives and we deserve to have fun--but I'd at least consider it so you can focus more on Art. 19.
As for returning to TKD after I get far enough along, I'm not sure. I don't have many good things to say about the place I used to go to. I'll have to investigate the other TKD options around here. We'll see.
With regard to isometric stretching and progressing on Article 19: I hit the 500 sit-up mark late last month, and in a few weeks I plan on adding weights to my back extensions and incorporating good mornings. While working towards the 500 sit-up mark, I decided not to worry about my flexibility. If I have time after a workout, I'll do relaxed stretches for front and side splits, but that rarely happens. I haven't done any isometric stretching. I'm not sure when I'll feel ready to start. I think the general principle is the muscles need to be in sufficient shape to be able to perform isometric stretches. Until my hamstrings and adductors get a good base of strength, I'm going to hold off. For now, I should probably start doing relaxed (and dynamic) stretches on a regular basis.
I think until your back and legs are strong enough to handle the isometrics, you'll probably have to rely on a relaxed and dynamic stretching routine to improve your flexibility. Discontinuing karate may not be very appealing right now--after all, we've both lived a good chunk of our lives and we deserve to have fun--but I'd at least consider it so you can focus more on Art. 19.
As for returning to TKD after I get far enough along, I'm not sure. I don't have many good things to say about the place I used to go to. I'll have to investigate the other TKD options around here. We'll see.