How to Kick Higher (and its not what you think)?
If you want to kick higher, it's important to know that you actually need more than flexibility, you need strength as well. In this article, I'll explain why stretching and strengthening are essential for kicking, and I'll also give you, for each kick, a list of carefully chosen exercises that will significantly improve your ability to kick higher.
In this article, I will cover the following:
- You need more than flexibility to kick higher
- Strengthening your core is a must to kick higher
- Best practices to kick higher
- How to kick higher with the Mae-geri?
- How to kick higher with the Mawashi-geri?
- How to kick higher with the Yoko-geri?
- Conclusion
Ok, now let's begin with the guide.
You need more than flexibility to kick higher
I'm pretty sure you've been told by your Sensei that regular stretching (flexibility exercises) is the most effective way to increase kick height. Right?
Sorry to disappoint you, but he's wrong. Well, not totally wrong, more like partially right. Let me explain. Flexibility is essential if you want to kick higher, I mean there's no denying that, but flexibility it's also just one of two requirements for higher kicks. There is also a strength component that comes into play.
That being said, if you cannot kick higher than waist level, it's quite safe to say that a lack of strength is probably what's holding you back from kicking high. I'm not saying that you're not strong, I'm saying that some specific muscles required to deliver a particular kick might lack some strength, might not be strong enough.
So what's the secret for delivering high kicks?
Flexibility and strength. The Yin and the Yang, you heard it before! It's important to understand that flexibility and strength must go hand in hand.
Stretching and strengthening exercises targeted at specific muscle groups are necessary for kicking higher. Remember that your muscles work in harmony together, so flexibility affects strength and strength affects flexibility, they work synchronically.
In terms of general health, a balanced ratio between flexibility and strength allows you not only to perform functional kicks at a full range of motion but also prevents injuries and postural problems.
Other things to consider to improve your ability to kick higher
Once you work on improving your flexibility and your strength, there are some other things to consider that will help you kick higher. Here are a few:
Slow down to understand your body
Too often, we tend to do things automatically, like a robot, without being really aware of what we do. In order to improve the height at which you can kick, it is imperative to slow down, be mindful, and understand how your body works. Don't just use your brain, feel your body. By experiencing your stretches with mindfulness, you'll discover a lot on how this amazing machine of yours work and operate.
Develop proper biomechanics
It's amazing how much understanding your kicks biomechanics can help improve not only their effectiveness but also their range of motion. When you deliver a kick, have an honest and mindful look at your technique. Bad posture, poor ergonomics, and improper form can cause wrong body mechanics that will result in reduced speed, power, stability, and kicking height. Some minor tweaks in your kicks biomechanic can help raise your elevation level by several inches without much effort from your part.
Just keep on kicking
The same way swimming improves your swimming ability, kicking will improve your kicking ability. Yes, you should definitely work on flexibility and strength training, but keep on doing your kicks - alone, in kihon-style, on a punching bag, on a makiwara (yes! you can kick on a makiwara) or in together with a partner.
Strengthening your core is a must to kick higher
Having a good, strong core (the muscles around your trunk and pelvis) is essential for your overall health, but also for your Karate.
Kicking makes great use of your core muscles, and sadly, core strength is often overlooked by many karate practitioners. If you're a serious Karateka, this shouldn't be the case, work your core!
Hundreds of years ago in the Ryukyu Kingdom - the birthplace of Karate (modern-day Okinawa), Karate practitioners knew the importance of core training and used all sorts of equipment to improve their core strength. That's especially true with Naha-based styles like Uechi-Ryu or Goju-Ryu.
Of course, your upper and lower body should not be neglected, but you must understand that your core is the base, the center of EVERY physical movement, hence the name CORE. When you develop your core, every move becomes so much easier, trust me. Kihon, kata, kumite, everything will feel more natural and effortless! You will experience a rooting strength that will make your kicks faster, more powerful, and higher!
Core exercises improve your balance and stability
Core exercises strengthen the muscles in your pelvis, lower back, hips, and abdomen, which leads to better balance and stability, whether in the dojo or in daily activities. In fact, EVERY sport and physical activities depend on stable core muscles.
Core exercises improve your ability to lift, push, or pull your legs
As I mentioned before, every aspect of your Karate will benefit from having a strong core, but since this article focuses on kicking, let's talk about kicks. To kick higher, you need to strengthen the muscles in the periphery of your core like your thighs hamstring and glutes, but the core muscles are mostly responsible for all the lifting, pushing and pulling involved in Karate kicks. Strengthening your core will definitely help you kick higher, whatever the kick.
Best practices to kick higher
By now, you should understand that if you want to kick higher, it is imperative that you work on both flexibility and strength.
Here, I will suggest to you three specific stretches and three specific strengthening exercises designed to improve specific kicks. I'll focus on the three basic Karate kicks, the mae-geri (front kick), the mawashi-geri (round kick) and yoko-geri (sidekicks). So here we go.
How to know which muscles to work on for kicking higher?
If you're not quite sure which muscles should be stretched and which muscles should be strengthened, understand this quick rule of thumb: stretch the muscles that slow down or "goes against" your motion (kick) and strengthen the muscles that help or favors this very same motion.
Important notes regarding safety
As you probably know this but let me remind you again. When you stretch, don't go to your maximum extension right from the start, go progressively. If it starts to be too painful, release a bit of pressure and breathing through discomfort. To have the best results possible, try to hold each stretch for at least 30 seconds. Extend your range of motion progressively, it's better to take your time than hurting yourself.
Now regarding strength exercise, breathing correctly not only help you do the movements correctly, but also help and prevent injuries. Please remember this simple rule: you exhale during the portion of the training that requires the maximum effort and inhale during the part requiring less effort. Doing the opposite can result in injuries.
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