How to Increase Your Kick Height

If you're part of a cheer or drill team, train in martial arts or practice any other sports that require a high kick to succeed, you may be looking for ways to improve your kick and reach new heights. High kicks improve your defense and your attack strength in martial arts and are an essential skill in cheerleading. You will need to practice regularly to achieve a high kick, but your kick can be strong and high with the right stretching and exercise.

Instructions

    • 1

      Warm up your leg muscles by jogging in place for five to seven minutes. You also may want to do squats to warm up your legs even faster. Stand tall with a straight back. Place your hands on your hips or on a chair, if needed for balance. Slowly squat, lowering your body by bending your knees. Keep your back straight as you squat. Raise yourself back to standing position. Repeat for two sets of eight squats.

    • 2

      Stretch. One essential component of high kicking is having loose, lengthened muscles. Tight muscles are not going to be as flexible. Pay special attention to stretches that focus on leg muscles, especially your hamstrings. Stretch to touch your toes while sitting, reaching forward with your legs closed and to each side with your legs spread. While still sitting, stretch one leg in front of you. Cross the other leg over the top of that leg, forming and inverted "V." Turn your upper body toward the leg you've crossed until you feel the stretch in your outer leg. Lay on your back. Extend one leg. Bring the other leg to your chest, bending the leg at the knee and hold for 15 seconds. Switch legs and repeat.

    • 3

      Practice the splits. Increase your flexibility by working on middle and sideways splits. Be sure to lower yourself slowly, allowing your muscles to relax in the stretch before pushing slightly further. Going too fast may cause injury.

    • 4

      Practice multiple repetitions of step kicks. Keeping your back straight and tall and never bending over at the waist or higher, step forward with your left foot and kick your right foot straight out in front of you. Point your toes and keep your left leg - your supporting leg - straight. Bring your foot down. Step forward with your right foot and kick with your left foot. Repeat this kick for eight to 10 sets of eight kicks. As you build endurance and kick height, increase the numbers of repetitions.