I don't notice any improvements on my kicking heights for side and roundhouse kicks, though I have seen improvement on my front kicks. What changes to my current program would you recommend?
My current program: I do dynamic leg swings (front, back, side) 1 x 10 each morning and on afternoons before Taekwondo (TKD) classes (3 x per week). In TKD class we still unfortunately "warm up" with static stretching (I just dog it because I think it could lead to injury). In addition I do isometric stretching (Side and Front splits) twice per week in the mornings. I spar twice per week full contact. I would like to be able to kick at head height (roundhouse, side, and back kick).
I have all your products. I have Stretching Scientifically (book, video, DVD); Science of Sports Training; Power High Kicks with No Warm Up video.
Increasing Kicking Height by Dynamic Leg Raises alone?
Re: Increasing Kicking Height by Dynamic Leg Raises alone?
First of all I would say that you are not doing enough dynamic stretching. 1 set isnt really enough, try doing 2-3 sets to make sure you are really getting the benefits. Also doing isometrics in the morning is not as effective as doing them later in the day. I would say that if you are doing Isometrics, TKD 3 times per week and full contact then you are verging on overtraining. Do not forget that Isometrics are effectively strength triaining and require adequate rest to progress. I would drop a TKD class and up the dynamic swings.Martin wrote:I don't notice any improvements on my kicking heights for side and roundhouse kicks, though I have seen improvement on my front kicks. What changes to my current program would you recommend?
My current program: I do dynamic leg swings (front, back, side) 1 x 10 each morning and on afternoons before Taekwondo (TKD) classes (3 x per week). In TKD class we still unfortunately "warm up" with static stretching (I just dog it because I think it could lead to injury). In addition I do isometric stretching (Side and Front splits) twice per week in the mornings. I spar twice per week full contact. I would like to be able to kick at head height (roundhouse, side, and back kick).
I have all your products. I have Stretching Scientifically (book, video, DVD); Science of Sports Training; Power High Kicks with No Warm Up video.
Another idea, would be to take 2 weeks off your training and do nothing, no stretches, no TKD. See how you are when you return. This will give your muscles time to recover properly.
Another thing that Kurz told me, which I didnt know is that your dynamic leg raises are limited by your current passive/static ROM. That is, you could have a high level of dynamic flexibility but your height in kicks will only improve if you also work on static flexibility.
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Martin
Thank you Wynnema
Will increase dynamic stretching to 2-3 sets x 10-12 reps, front, side, back as a daily warmup and before TKD classes.
Will decrease TKD sparring (full contact) to 1 time per week, when fresh on Sat mornings. Doing sparring after TKD class is worthless for me because I'm so tired my technique goes to crap. I was using the session as an endurance builder anyway
However, will maintain 2 TKD class per week and see how it feels.
Will do iso stretches 3 x per week w/ strength workout; passive stretches on non-strength days.
The proof will be in results.
Will decrease TKD sparring (full contact) to 1 time per week, when fresh on Sat mornings. Doing sparring after TKD class is worthless for me because I'm so tired my technique goes to crap. I was using the session as an endurance builder anyway
However, will maintain 2 TKD class per week and see how it feels.
Will do iso stretches 3 x per week w/ strength workout; passive stretches on non-strength days.
The proof will be in results.
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Taekondonut
To Martin, re: side/round kicks height
Martin,
You didn't mention your rank so forgive me if you've checked this. When performing round or side kicks and feeling pain in the hips, I've found that the student is usually not in proper alignment for the kick. Either they have their hip rotated too little or too far. Look at yourself in a mirror and freeze your kick out then look to assure that your shoulder, hip, knee, foot are in alignment. And check that your hip is also in this line. The most frequent I see in my students is not starting with the proper pivot of the base foot. In the round kick it is especially important to point the heel at the target, and aim with the knee, and open up the hips which feels like loading the spring. I know this position feels unnatural and nearly impossible to the lower rank students, but the more you practice and continue to build your strengh and flexibility, the more normal it will feel.
Hope that helps
You didn't mention your rank so forgive me if you've checked this. When performing round or side kicks and feeling pain in the hips, I've found that the student is usually not in proper alignment for the kick. Either they have their hip rotated too little or too far. Look at yourself in a mirror and freeze your kick out then look to assure that your shoulder, hip, knee, foot are in alignment. And check that your hip is also in this line. The most frequent I see in my students is not starting with the proper pivot of the base foot. In the round kick it is especially important to point the heel at the target, and aim with the knee, and open up the hips which feels like loading the spring. I know this position feels unnatural and nearly impossible to the lower rank students, but the more you practice and continue to build your strengh and flexibility, the more normal it will feel.
Hope that helps
Hi guys,
In Tom's book he states that static active stretching is not necessary for high kicks because a high kick is a dynamic movement. Are dynamic leg raises and practicing kicking technique enough to achieve head high kicks. I also do his workout on pages 94 and 95 of "Stretching Scientifically"
My only kick that is higher is the front snap kick. I seem to be in the same boat as wynnema.
Any help will be appreciated.
Mendel
In Tom's book he states that static active stretching is not necessary for high kicks because a high kick is a dynamic movement. Are dynamic leg raises and practicing kicking technique enough to achieve head high kicks. I also do his workout on pages 94 and 95 of "Stretching Scientifically"
My only kick that is higher is the front snap kick. I seem to be in the same boat as wynnema.
Any help will be appreciated.
Mendel
YIELD AND OVERCOME
Depends why you feel you aren't kicking as high as you want.
It may not be flexibility-It could be lack of balance,control,etc.
Practicing slow kicks/leg raises helped me to achieve more control and balance for throwing kicks.Learning the correct body position whilst kicking slowly will help to eliminate technical errors in your technique.
Dragon.
It may not be flexibility-It could be lack of balance,control,etc.
Practicing slow kicks/leg raises helped me to achieve more control and balance for throwing kicks.Learning the correct body position whilst kicking slowly will help to eliminate technical errors in your technique.
Dragon.
I agree with Dragon's comments above. In theory you only need dynamic flexibility for high kicks, but in practice having good leg stregth and some static active flexibility will take you a long way. If you've reached a high level and are teaching or sparring with someone much less experienced, you will need a lot more control and stability in your kicks.Mendel wrote:Hi guys,
In Tom's book he states that static active stretching is not necessary for high kicks because a high kick is a dynamic movement. Are dynamic leg raises and practicing kicking technique enough to achieve head high kicks. I also do his workout on pages 94 and 95 of "Stretching Scientifically"
My only kick that is higher is the front snap kick. I seem to be in the same boat as wynnema.
Any help will be appreciated.
Mendel
Cheers,
Mat
Dragon asks why I think I am not kicking as high as I would like to...In my case I think it is a combination of lack of flexibility combined with a lack of muscle strength to pull the kicking leg to the heighth I would like. Maybe I'm not giving myself enough time. I have only been back to TKD for 4 months after a 10 year absence.
Plus the fact I'n not 20 years old anymore either. But I am giving it my best shot. I was 2 belts from black when I quit and am determined to achieve it.
Mendel
Plus the fact I'n not 20 years old anymore either. But I am giving it my best shot. I was 2 belts from black when I quit and am determined to achieve it.
Mendel
YIELD AND OVERCOME