How to develop static active flexibility?
How to develop static active flexibility?
Hello again! I am back after a short absence. I have now a problem that bothers me. I want to develop my static active flexibility, and don't have any clues on how. I know form Mr. Kurz that this kind of flexibility isn't necessary for a MA, but I want to. What must I do? I want to control my kicking movements much easier. Anyone can give some pointers? Thanks in advance!
1.Perform your kicks but much slower.
2.Slow leg raises in all directions(eventually adding resistance).
3.Holding your leg extended for a set amount of time.
4.A method Pavel mentions in 1 of his books(can't remember who he says actually told him this method).I posted before here:-
http://www.stadion.com/phpBB2/viewtopic.php?t=360
Obviously,you don't need to perform all of these techniques.Choose the one's you feel benefit you the greatest.
Hope this helps,
Dragon.
2.Slow leg raises in all directions(eventually adding resistance).
3.Holding your leg extended for a set amount of time.
4.A method Pavel mentions in 1 of his books(can't remember who he says actually told him this method).I posted before here:-
http://www.stadion.com/phpBB2/viewtopic.php?t=360
Obviously,you don't need to perform all of these techniques.Choose the one's you feel benefit you the greatest.
Hope this helps,
Dragon.
Wow, it's nice to hear again from you Dragon! The methods you propose are very interesting, and I shall give them a try as soon as possible. I recently tried the method of extending one leg in a direction and maintain it for 10 seconds. I feel such a strong tension in my buttocks. Personally Dragon what method have you tested and gave results?
Hello again!
The contractions you can get from holding your leg out can be intense.
I started with methods 1 and 2.
That way the same muscles are being worked but they don't have to hold such an extreme position for a long time.
When you feel your muscles are responding to this type of work try method 3.
Method 4 i found to be the most intense but is effective because you have the visual marker(the amount of books you can add) to let you know if you are progressing.Sometimes when you just hold your leg extended in mid air,even though you are trying as hard as you can,your leg can still start to drop.
Dragon
The contractions you can get from holding your leg out can be intense.
I started with methods 1 and 2.
That way the same muscles are being worked but they don't have to hold such an extreme position for a long time.
When you feel your muscles are responding to this type of work try method 3.
Method 4 i found to be the most intense but is effective because you have the visual marker(the amount of books you can add) to let you know if you are progressing.Sometimes when you just hold your leg extended in mid air,even though you are trying as hard as you can,your leg can still start to drop.
Dragon
active flex - how many series
hy dragon
i also want to improve my static active flex and i try all your tips dragon but i really dont know how many series i have to do of each exercise
well i will apreciate any feedback
thanx
i also want to improve my static active flex and i try all your tips dragon but i really dont know how many series i have to do of each exercise
well i will apreciate any feedback
thanx
Depends which method you are using.
When performing method 1(slow kicks) i just rep out as many as possible with no extra resistance(front,side,back,roundhouse).
When performing method 2(slow leg raises) i usually do sets of 10.When you can do 10 easily,start adding resistance such as ankle weights(front,side,back).
When performing method 3(holding the leg straight out) i hold for as long as possible(front,side,back).
When performing method 4(The table/books technique) i keep going until i can't raise my leg anymore.I rarely use this method due to the fact that when i train outside of the club(regular martial arts classes) i usually train alone.
Another technique i forgot to mention that can help:-
When you feel comfortable performing method 3(holding the leg out),Pavel uses a technique called "reaching the mark".
Put a mark on a wall just slightly higher than your current maximum height for holding your leg out.
When you hold your leg out towards the mark concentrate on lifting your leg higher to reach the mark rather than just concentrating on holding your leg up in the same spot.
You will find that the contractions can be quite intense with this method.
Dragon.
When performing method 1(slow kicks) i just rep out as many as possible with no extra resistance(front,side,back,roundhouse).
When performing method 2(slow leg raises) i usually do sets of 10.When you can do 10 easily,start adding resistance such as ankle weights(front,side,back).
When performing method 3(holding the leg straight out) i hold for as long as possible(front,side,back).
When performing method 4(The table/books technique) i keep going until i can't raise my leg anymore.I rarely use this method due to the fact that when i train outside of the club(regular martial arts classes) i usually train alone.
Another technique i forgot to mention that can help:-
When you feel comfortable performing method 3(holding the leg out),Pavel uses a technique called "reaching the mark".
Put a mark on a wall just slightly higher than your current maximum height for holding your leg out.
When you hold your leg out towards the mark concentrate on lifting your leg higher to reach the mark rather than just concentrating on holding your leg up in the same spot.
You will find that the contractions can be quite intense with this method.
Dragon.
one more question
thanx for your replay DRAGONdragon wrote:Depends which method you are using.
When performing method 1(slow kicks) i just rep out as many as possible with no extra resistance(front,side,back,roundhouse).
When performing method 2(slow leg raises) i usually do sets of 10.When you can do 10 easily,start adding resistance such as ankle weights(front,side,back).
When performing method 3(holding the leg straight out) i hold for as long as possible(front,side,back)
Dragon.
I need some more explanation
i still dont know how many sets i should perform
The last week i prove the 3 methods
for method 1 i did 8 sets of many rep as possible for each leg
for method 2 i did 8 sets of 10 reps fro each leg
for method 3 i did 5 sets of 10 seconds for each leg
what do you think about the amount of sets for each exercise ?
thank you for your time
Re: one more question
I think 8 sets is excessive. I personally would find it very tiring, demotivating and I'd get bored very quickly.LUIS wrote:for method 1 i did 8 sets of many rep as possible for each leg
for method 2 i did 8 sets of 10 reps fro each leg
for method 3 i did 5 sets of 10 seconds for each leg
what do you think about the amount of sets for each exercise ?
thank you for your time
If you're doing all 3 methods on one workout, I'd do one set each leg for each method, plus some more general strength exercises (squats etc). I'd probably do this 3 times a week or more if I'm not getting sore.
If you're only doing one method, I would have thought 2-3 sets was enough, although you didn't say how many reps you were doing in each set.
Cheers,
Mat
I'd agree.
If you can perform 8 sets of 10 reps of leg raises and 5 sets of 10 seconds for static leg extensions you probably need to increase the intensity rather than the volume.
Rather than doing 8 sets of 10 reps of leg raises,try 5 sets of 5 reps with extra weight on your ankle.
Rather than doing 5 sets of 10 seconds of static leg extensions(holding the leg out) do 2-3 sets that work on being able to hold your leg out for longer or higher(the reach the mark method).
Dragon.
If you can perform 8 sets of 10 reps of leg raises and 5 sets of 10 seconds for static leg extensions you probably need to increase the intensity rather than the volume.
Rather than doing 8 sets of 10 reps of leg raises,try 5 sets of 5 reps with extra weight on your ankle.
Rather than doing 5 sets of 10 seconds of static leg extensions(holding the leg out) do 2-3 sets that work on being able to hold your leg out for longer or higher(the reach the mark method).
Dragon.
It is ok to do method 3 from the start but i would still perform the slow leg raises to build strength.Do the static holds(method 3) after these leg raises.
Holding onto a handrail is ok to isolate your leg muscles,but if you are developing your static active flexibility to have more control over your kicks it would be better to eventually ditch the handrail in order to develop balance also.
Dragon.
Holding onto a handrail is ok to isolate your leg muscles,but if you are developing your static active flexibility to have more control over your kicks it would be better to eventually ditch the handrail in order to develop balance also.
Dragon.
Yes, but how often will you be able to hold a handrail when you're sparring? Agreed that training with a handrail helps you focus on your leg strength and alignment, but as dragon says - dont forget that you need to practise without a handrail as well.CrazyBoy wrote:The only reason I train with a handrail is to better control my kicks especially roundhouse, spin and back roundhouse kicks and to correct my body alignement when I kick with my left leg cause then I tend to lose my balance.
Mat
If you are doing slow kicks to develop leg strength the only kicks needed are front,side,back,and roundhouse if you wish.The leg position in the spinning kick is the same as side kick so there would be n need to perform both.
If you are practicing for control,kicks such as spinning kicks,axe kicks,spinning sweeps,flying kicks,etc,all rely on momentum so slow controlled movements don't need to be practiced.
As said above,the muscles/body alignment for many of these kicks is the same as the basic frnt,side,back kicks.
If you are practicing for balance,using a support will never make that better.Gradually place less weight(support) on the bar until you eventually don't need it.
One way of developing better balance/correct body alignment when kicking is to perform multiple kicks without placing the kicking leg down on the floor.
Use the handrail at first and keep the leg chambered/knee high.Perform combinations such as front,turning,front,side for example.
Aligning your body for the next kick without dropping the kicking leg develops balance in motion.
Dragon.
If you are practicing for control,kicks such as spinning kicks,axe kicks,spinning sweeps,flying kicks,etc,all rely on momentum so slow controlled movements don't need to be practiced.
As said above,the muscles/body alignment for many of these kicks is the same as the basic frnt,side,back kicks.
If you are practicing for balance,using a support will never make that better.Gradually place less weight(support) on the bar until you eventually don't need it.
One way of developing better balance/correct body alignment when kicking is to perform multiple kicks without placing the kicking leg down on the floor.
Use the handrail at first and keep the leg chambered/knee high.Perform combinations such as front,turning,front,side for example.
Aligning your body for the next kick without dropping the kicking leg develops balance in motion.
Dragon.