On a day I practice kicking skills, first I warm up my body’s temperature with running and jump roping. After 10-15 minutes, I do medium levels of stretching to get the muscles ready. I usually save full stretching routines for my cool down sessions to take advantage of my already completely warmed up muscles and joints.
Here I introduce my favorite 10 flexibility exercises (out of 20) that have helped me kick higher and stronger in the past years.
The reason why I like the 10 exercises is because they are like a ritual that wakes up my body sequentially. Once I set my goal for the day’s practice, I begin to stretch the long muscles, especially on the sides, and then spine and neck, then hips and shoulders, etc.
The big picture is that start from large muscles and work toward minutes muscles. I begin from stretching the muscles on the side of the body because it is easier than stretching the muscles in the front or back. I can better control my stretching activity without straining the back, especially early in the morning. I place my other hand on the side and bend slowly, progressively increasing the range of motions of the torso. That way, stretching is enjoyable and I get good results in each workout. Now, let’s begin.
SETTING THE HEIGHT: MEASURED KICKS
Primary Benefit: Improves dynamic flexibility in the legs.
Martial Arts Application: Increases kicking height, range and accuracy.
How to Perform:
1. On a heavy bag, mark 3 to 4 zones, about three inches in height, with the lowest zone at a very comfortable height for your kick.
2. Throw two full power kicks to the lowest zone, two 80% power kicks to the next highest zone and two 50% power kicks to the remaining zones.
3. Finish up by throwing one kick to each of the zones, from lowest to highest.
4. Rest briefly between each kick and focus on accuracy of height.
1. ABDUCTOR STRETCH
Primary Benefit: Stretches the muscles of the outer legs and hip.
Martial Arts Application: Increases kicking height and range, particularly for side kick and spinning kicks (hip turning agility).
How to Perform:
1. Stand sideways next to a wall.
2. Place your left arm on the wall, with your palm flat on the wall and fingers pointing toward the ceiling.
3. Leaning your left hip into the wall, cross your left leg behind your right leg.
2. SIDE BENDS
Primary Benefit: Stretches the oblique muscles.
Martial Arts Application: Improves flexibility for throwing and striking.
How to Perform:
1. Standing, raise your left arm and stretch it over your head.
2. Bend to the right, reaching over your head to toward the floor. Align your arm with your ear as you reach.
3. LUNGING SIDE STRETCH
Primary Benefit: Stretches the large muscles of the torso and legs.
Martial Arts Application: Improves strength and flexibility for throwing and falling.
How to Perform:
1. Stand with your feet about four feet apart, your left foot slightly turned in and your right foot at a 90 degree angle.
2. Extend your arms to the sides at shoulder height and bend to the right, flexing your right knee to a 90 angle and keeping your right thigh parallel to the floor.
3. Place your right hand on the floor beside your right foot. Focus on keeping your head, hip and feet aligned as you stretch.
4. Y STRETCH
Primary Benefit: Stretches the muscles in the torso, hip and thighs.
Martial Arts Application: Improves flexibility for spinning, twisting and turning movements as well as ground work.
How to Perform:
1. Begin on your stomach with your chest raised and arms extended.
2. Swing your right leg over your left, stretching as far to the right as possible, while looking to the front.
5. TORSO TWIST
Primary Benefit: Stretches the large muscles groups of the torso, abdominal oblique, and quadriceps muscles.
Martial Arts Application: Improves flexibility for grappling and spinning kicking skills.
How to Perform:
1. Lie on your stomach.
2. Raise your right leg and touch your right foot to your left hand behind you.
6. V STRETCH
Primary Benefit: Stretches the groin and leg muscles. Martial Arts Application: Good preparation for kicking practice and working up to doing the more advanced splits.
How to Perform:
1. Lie on your back with your lower back flat to the floor and your legs raised up toward the ceiling, feet together.
2. Lower your legs to the sides. You may use your hands to gently support your legs or place your palms on the floor for balance.
7. ADVANCED BUTTERFLY STRETCH
Primary Benefit: Stretches the lower back, hip, groin and thigh muscles.
Martial Arts Application: Improves kicking range.
How to Perform:
1. Sit with your knees bent and the soles of your feet touching.
2. Lean forward from the waist, setting your elbows on the floor in front of you or applying pressure to your knees with your arms.
8. STRADDLE STRETCH
Primary Benefit: Stretches the legs and hip.
Martial Arts Application: Improves kicking height and range.
How to Perform:
1. Seated, spread your legs to the sides.
2. Bend at the waist and stretch forward. Try to keep your toes pointed to the ceiling and your thighs flat on the floor.
9. STANDING SPLIT
Primary Benefit: Stretches the groin, hamstrings and quads.
Martial Arts Application: Improves linear kicking height.
How to Perform:
1. Stand a few feet from a wall.
2. Bend forward and place your palms on the floor.
3. Raise one leg behind you with your toes pointed toward the ceiling and slide your foot as far as possible up the wall.
10. FORWARD LEG SWINGS
Primary Benefit: Improves dynamic flexibility in the legs.
Martial Arts Application: Increases kicking height and range, especially for axe kick and front kick.
How to Perform:
1. Stand in fighting stance at the bar and place your right hand on the bar for light support.
2. Swing your right leg up, loosely and without power, focusing on a dynamic initiation of the swing.
3. Let it fall and swing past your left foot.
