Being able to perform impressively high kicks is part of what many martial artists signed up for in the first place. According to Oregon-based martial arts instructor Dave Coffman, such kicks serve a threefold purpose. They train the muscles to be able to deliver devastating kicks in a more realistic low line attack. They encourage you to stay flexible and in shape -- even a month off from training can severely reduce kick height. Finally, they are an inarguable demonstration of your progress: kicking 1 inch higher shows a measurable improvement.
Step 1
Do low kicks for 100 repetitions to master the proper technique and form of the individual kick. Once you are confident with this low kick form, you will be better able to execute the higher kicks.
Step 2
Do 20 to 30 minutes of stretching three to four times each week. For best results, stretch after a moderate to vigorous workout. With your legs warmed up and opposing muscles mildly fatigued, you'll make more progress. The muscles you should stretch most for high kicking include those in your groin, hips, hamstrings, butt and calves.
Step 3
Strengthen key muscles using a combination of body weight exercises and weight lifting routines. High kicks require fast-twitch flexibility, which is best improved by building the muscles than impel the kick. Key muscle groups for high kicks include your hip flexors, calves, quads, rear and all the muscles of your core.
Step 4
Practice balance drills. Martial arts legend Bruce Lee recommended practicing balance during idle moments in your day. You can stand on one foot while in line at the grocery store, and practice more strenuous balance poses while watching television. Many people with the muscular ability to kick high fail because they lose balance at the high point of the kick. Simple balance drills improve your ability to stay upright at this key juncture.
Tips and Warnings
- Check with your instructor about how to execute different kinds of high kicks. After all, anything you're struggling with is something your instructor has already overcome.
References
- Dave Coffman; Martial Arts Instructor; Hillsboro, Oregon
- "The Art of Expressing the Human Body"; Bruce Lee & John Little; 1998
- Ben Cohn; TaeKwon Do Black Belt Instructor; Beaverton, Oregon
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