Improving kicks and flexibility.

[Junito-Rulez]

Hi, i box but i'd like to work on my flexibility and i wanna be able to kick very well. Just to know how to do it.
Does anyone do Muay Thai or any kind of sport using kicks? If yes, do you have any tips, exercises to get the job done?

example: 100 low/ front kicks a day??

thanks.

[old cat]

Use slow very focused kicks(with full extension- this forces you to balance also) with each leg(15 or so with perfect form) and then put your butt on the ground and stretch(a consistent routine) every day. Hard work is the only way bubba.

[Pork Chop]

there are a few different types of stretching:
1. ballistic stretching
2. static stretching
3. isometric stretching

ballistic stretching is explosive, fast stretching, like doing stretch kicks.
these can be very beneficial, but it's important to do them safely. that means don't kick further than you can go safely or you'll tear something. don't force it

static stretching is slow, relaxed, poses, like sitting into the splits, putting your foot on a window sill, or having a partner hold your leg

isometric stretching is similar to static stretching but involves muscle tension
some examples are standing splits or partner stretching where you actually press down against your partner with the leg he's holding (like you're fighting it).

Ideally a good flexibility workout has all 3 aspects.

First, I'll pick 2 or 3 stretch kicks; like front rising kicks, side rising kicks, and back rising kicks, to do about 20 reps of each per leg.

Next, I'll settle into at least 3 static stretches, like lunging hip flexor stretch often seen in the muay thai ram muay (additional option: chinese split), the frog stretch (additional option: center split), and the outer hip stretch (additional option: seated butterfly). I'll relax into the stretch for a 10 count, use isometric tension stretching for a 5 count, and then relax back into it deeper for another 10 count.

it's a lot like lifting weights - consistency is the key, take your time, don't rush into stretching further than you can go, and give your body time to rest & heal between workouts.

[TheNegation]

The main thing in developing flexibility is repetion and consistency. You have to make it a consistent thing.

Any hamstring, adductor, abductor, or hip flexor stretches will help with kicking flexibility.

[alza1988]

Hi, i box but i'd like to work on my flexibility and i wanna be able to kick very well. Just to know how to do it.
Does anyone do Muay Thai or any kind of sport using kicks? If yes, do you have any tips, exercises to get the job done?

example: 100 low/ front kicks a day??

thanks.

I've been to a couple of Muay thai classes .What I didn't think of on when working on leg flexibility was leg strength .Do some squats man they help you kick higher and harder just the same as run faster and spar longer and harder for boxing as well obviously just stretch off afterwards for flexibility . I honestly noticed a big difference on kicks .I just hold a 10 or 15kg plate and do a few reps of like 30 squats .Here's a we bit from Rosstraining strenghttraining for fighters that comes to mind.

7. What About Flexibility?

Another common myth related to strength training deals with flexibility and range of motion. Many trainers believe that free weights will compromise flexibility. This is completely untrue.

A proper strength program will enhance range of motion. To those who disagree, I ask you to perform this simple experiment. Perform an overhead squat and you will see just how much flexibility can be developed with proper exercise selection.
http://www.rosstraining.com/articles...htraining.html

[mightymouse2k]

Hi, i box but i'd like to work on my flexibility and i wanna be able to kick very well. Just to know how to do it.
Does anyone do Muay Thai or any kind of sport using kicks? If yes, do you have any tips, exercises to get the job done?

example: 100 low/ front kicks a day??

thanks.

What martial art/system are you studing in regard to kicks? Are you training for sport/ring application or more for self defence?

The only way to improve "kicking" is to practice kicking in really the same sort of way you'd train your punches.
As you're just starting out, quality over quantity should be emphasised and gaining good technique should be your goal, power and speed will follow.
So doing a 100 front kicks, mae geri, teep or what ever style of kick won't really help. Just try doing 20 of the basic kicks from each leg in air, stressing form, technique, balance and your guard to begin with.
For example:
After warming up and stretching
20 x front kicks (mae geri, teep)
20 x roundhouse kicks (mawashi geri, teh tud
20 x side kicks (yoko geri)

Hope this helps.

[j]

practice, very very slowly!!!! as mentioned above. this is one of the best things u can do to train kicks.

also, learn relaxation and coordination. u dont have to go through the whole movement all the time. start by just transferring the weight slowly and with awareness of how you are doing it. then gradually start to shift faster and faster over weeks. then add a small rising movement to the kicking leg. etc etc etc until u flush out the proper mechanics for the kicks you are studying.

u will learn a helluva lot about how your body is producing the force for the kick, and will attain a high level of control. remember, strength training alone is not the answer.

wow. actual posts on here with some good advice. good job fellas.