How to Increase Dynamic Flexibility for a Higher Karate Kick

There are two types of stretches you can use to improve your karate kicking height: static and dynamic. Static stretching is the one you're probably most familiar with and includes moves like splits, where a stretched position is held for around 30 seconds at at time. Dynamic stretching involves moving the leg along a range of motion, with the top being the limit of your flexibility. Because kicking is a dynamic motion, one good way to increase flexibility is to incorporate dynamic stretches into your karate training routine.

Instructions

    • 1

      Hold one hand straight out in front of you. Start with your hand fairly low, around the area of your stomach.

    • 2

      Lift the corresponding leg to meet your hand, with your toes making contact with your fingers. Keep your leg straight the whole time, then lower it. Raise your your hand a few inches and repeat. Continue this process until you find the limit of your flexibility. Raise your hand a few inches higher than the limit to enhance the stretch. This stretch helps with front kicks like mae geri.

    • 3

      Swing your leg up again, this time with a little more speed so that you hit your hand. Do not attempt to stretch more than a few inches above the limit from the previous step. Do 12 reps then repeat the process with the other leg. If you're comfortably hitting your hand, lift it up a little higher and keep stretching. Repeat this process until you find the height that you can't stretch to, then stop here.

    • 4

      Repeat Steps 1 to 3 with your hand stretched out to the side, except for this stretch, start with your hand below waist level and work upward. This will stretch the groin and will help with kicks like uchi mawashe gari. Again, be careful not to stretch too far; just a little over your current limit is enough. Keep doing sets of 12 until you find the point you cannot reach, then stop.

    • 5

      Repeat the process, but this time swing your leg backward. You'll have to lean forward and hold on to something to keep your balance, such as a table or the back of a chair. If there is nothing suitable around, a wall will suffice, but try to keep your upper body roughly parallel with the ground if you can. This helps with back kicks like ushiro gheri.

    • 6

      Perform this routine twice a day. Once in the morning and once at night if you are working your front, side and back stretches in sets of 12 reps. Continue this program for 10 weeks, which should be sufficient for you to see great improvements in your dynamic flexibility and the height of your kicks.