Do This Routine Often To Improve Your High Kicks

Introduction

Improving your high kicks in martial arts requires a combination of strength, flexibility, and mobility. This tutorial outlines a 10-minute routine you can follow three times a week for a month to enhance your high kick performance. By consistently practicing these exercises, you will develop the necessary attributes for powerful and fluid high kicks.

Step 1: Warm-Up Your Body

Start with a proper warm-up to prepare your muscles and joints for the routine.

• Dynamic Stretching: Perform dynamic stretches for 5 minutes. Focus on:

  • Arm circles
  • Leg swings (front to back and side to side)
  • Hip circles

• Light Cardio: Include 2-3 minutes of light cardio such as jogging in place or jumping jacks to increase your heart rate.

Step 2: Strengthening Exercises

Incorporate strength-building exercises that target the muscles involved in high kicks.

• Squats:

  • Perform 3 sets of 10-15 repetitions.
  • Focus on maintaining good form: feet shoulder-width apart, back straight, and lower until your thighs are parallel to the ground.

• Lunges:

  • Perform 3 sets of 10 lunges per leg.
  • Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle.

• Calf Raises:

  • Do 3 sets of 15 repetitions.
  • Stand on the edge of a step and raise your heels to strengthen your calves.

Step 3: Flexibility and Mobility Drills

Enhance your flexibility and mobility which are essential for high kicks.

• Hip Flexor Stretch:

  • Hold for 30 seconds per side.
  • Kneel on one knee, push your hips forward to stretch the front of your hip.

• Hamstring Stretch:

  • Hold for 30 seconds per side.
  • Sit with one leg extended and reach towards your toes.

• Side Lunges:

  • Perform 3 sets of 10 repetitions per side.
  • Step out to the side and lower your body towards that leg, keeping the opposite leg straight.

Step 4: High Kick Drills

Practice your high kicks to incorporate strength and flexibility gains into your technique.

• Front Kicks:

  • Perform 10 kicks per leg, focusing on height and form.
  • Keep your core engaged and kick straight out in front.

• Side Kicks:

  • Perform 10 kicks per leg, ensuring you pivot your standing foot.
  • Aim to kick at hip height or higher.

• Roundhouse Kicks:

  • Perform 10 kicks per leg, focusing on smooth transitions.
  • Use your hips to generate power and keep your balance.

Step 5: Cool Down

Finish your routine with a cooldown to relax your muscles and improve recovery.

• Static Stretching:
  • Focus on all major muscle groups, holding each stretch for at least 30 seconds.
  • Include stretches for hamstrings, quadriceps, hip flexors, and calves.

Conclusion

By following this routine consistently three times a week, you will see improvements in your high kicks over the course of a month. Focus on maintaining proper form during exercises, and don’t rush through the stretches. For best results, consider integrating other training sessions that focus on technique and sparring. Keep track of your progress and adjust the intensity of your workouts as you improve. Happy training!