No warm up
Kicking high and fast without a proper warm up isn't something that you would normally do in martial arts training, however what if you were in a situation where you had to use a high kick but where unable to warm up for the kick? The fact is high powerful kicks are the ones that knock your opponents out. If you are forced into a fight on the streets you won't have the luxury of a warm up for your kicks, its full contact there and then. You need to train your body to be able to kick high and fast without a warm up.
I have been involved in martial arts since 1979 and in that time i have seen many who could kick hard, a little less that could kick high and a lot fewer that could kick fast. However i have seen very few that could kick high, hard and fast. Mostly from the incorrect use of stretches both in the way they are performed and the actual time in which they are performed at.
Static Stretching
When we stretch statically at a certain point our stretch reflex kicks in. This simply means that the muscle being stretched will contract to protect itself from being stretched too far, which may cause injury. This is more prevalent in beginners or athletes who don't possess the necessary strength in the muscle being stretched.
It can also be mental in that sometimes subconsciously we can contract the muscle when stretching it, thus tightening it, a classic case of the stretch reflex protecting the muscle being stretched but also prohibiting a full stretch. experienced athletes can over-ride this through total relaxation of the targeted muscle being stretched. This can be done in a number of ways , but since this article is about kicking with no warm up we wont bother with it here, after all static stretching plays little role in what we are trying to achieve here.
However, it is important to know when to use static stretches, that being after a workout and on rest days.
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Static stretch
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Dynamic Stretching
Unlike static stretching, dynamic stretching has the ability to not only increase the range of motion of a muscle but can also act as a excellent warm up. This is done through increasing both the circulation and core temperature of the body. The nervous system is also stimulated along with the lubrication of the joints.
Within our muscles we have 2 kinds of stretch receptors, one measuring the magnitude, such as when we perform a static stretch and the other measuring both the magnitude and speed of the stretch, such as when performing a dynamic stretch, there role will become more apparent when we discuss our applications.
In a nutshell dynamic stretching is when we stretch with motion. The picture to the right is the correct way to warm up and stretch for a workout were the athlete needs to raise the leg high, such as in martial arts or dancing. However, most athletes will benefit from this kind of warm up over static stretching for all the above reasons.
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Dynamic stretch
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Below are some examples of sports were dynamic stretching prior to competition can be used to warm up and help produce high levels of strength, speed and power. Static stretching has litte application here because a static stretched position does not have to be expressed.
How it works
Within about half an hour of waking up in the morning you will do leg raises in 3 different directions on each leg. Three sets of 10 repetitions of each raise are used, each set a little faster and a little higher.
On completion of the last set which will be the highest and fastest, the stretch receptors will record and remember the degree of the stretch and this will give you a new starting point for future raises. This must be done daily for the first 3 to 4 weeks and then every other day for at least 3 to 4 months. Every day that this is not performed there will be a slight reversal in the last sets range of motion. The good news is that after around 3 to 4 months you will be able to maintain a high level of dynamic flexibility on only 1 or 2 days a week!
Execution
The first raise is the front raise, lifting the leg up and out to the front like when performing a front kick, the second is to the side as in a side kick and the last is to the back such as a back kick. Now dont forget these will be leg raises and not kicks.
Although experienced athletes can do these free standing i do recommend using a chair or table to help maintain balance, which will help with maintaining good form in all sets and repetitions. Good form is essential as it will help increase the intensity of the last sets effort. This last set is the key because it is the one to push the range of motion that little bit more and will be the one remembered by our little friends the stretch receptors.
On the front raise hold the top of the chair with the same side hand as the leg that you will raise. Rise up onto the ball of the foot on the supporting leg.
When performing the side raise face the back of the chair and hold with both hands, bend a little at the waist (just poke the butt out) and raise the leg out to the side and up. the upper leg should be behind the arms and end up brushing past the back of the triceps.
For the rear raise you need to hold something at hip hight such as a table. Bend towards the table and swing the leg back keeping the foot at 45 degrees to the ground, again raising on the ball of the supporting foot.
Protocol
Finish each raise before moving onto the next, for example start with the front raise, do your 10 reps on the right leg then 10 on the left then move onto the side raises and repeat, and finally the rear raise.
The first set is just a warm up and you only need to take it to hip hight. The next a little further and faster and finally the last set higher and faster again. Make sure you feel a stretch in the muscle belly and take it easy for the first couple of weeks. After that really start pushing the hight of the last set. Dont swing uncontrollably, use control as this will also help build strength in raising the leg, not just momentum.
Tips
- Raise on the balls of the supporting foot, this is important.
- Don't push the first 2 sets, they are really just warm ups for the last all out effort set
- If you get pain in the hip joint when doing the side raises tilt the hips towards the back(poke the butt out) this will give the joint more freedom in this position.
- Keep the abdominals and lower back activated during raises to help support the body, the stretch will be more effective if the legs have a solid base (the upperbody) for support.
- Foot placement during the raise is important. Use the same angle as your sport e.g In martial arts the foot is usual pulled back towards the shin, dancing toes pointed.
- For the first 3 to 4 weeks DON'T miss a day of raises. After this every other day is ok. Then after 3 to 4 months only twice a week is needed to maintain flexibility, but remember this is also a great warm up and should be used as one.
- Don't static stretch ever again before a workout! Alway start the workout with the above protocol.
Next issue .................The mechanics of a knockout roundhouse kick
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