Dynamic flexibility is the ability to move a limb through its full range of motion and back to neutral in one action, such as a kick. In contrast, static flexibility is the ability to hold a limb at the top of its range of motion, such as holding a yoga pose. Disciplines such as dance and karate use dynamic flexibility. By improving your dynamic flexibility, you can increase the height and efficiency of your kicks and prevent injury from suddenly stretching and contracting your muscles.
Step 1
Tie the metal washer on one end of the cord or string. The washer will act as a target for your dynamic stretch.
Step 2
Use a step ladder or stool to tape the other end of the cord to the ceiling. Adjust the height of the washer to the desired level. For example, if you can kick as high as your waist, tape the cord so that washer hangs at approximately mid-chest.
Step 3
Stand on the floor, facing the washer. Lift one leg forward in a controlled motion and attempt to touch the washer with your toe and return your foot to the floor. Do not throw or kick your leg up -- your intent is to lengthen and release the tendons and muscles, not use momentum. Repeat 12 times on each leg, rest, and do two more sets.
Step 4
Adjust the height of the washer, if necessary. Stand sideways to the washer. Lift one leg sideways in a controlled motion and attempt to touch the washer with your toe. Repeat 12 times on each leg, rest, and do two more sets.
Step 5
Adjust the height of the washer, if necessary. Stand with your back to the washer. Hold on to the chair back and hinge forward so that your chest is slightly lower than your hips. Lift your leg backward in a controlled motion and attempt to touch the washer with your toe. Repeat 12 times on each leg, rest, and do two more sets.
Step 6
Increase to normal kicking speed when you are able to touch the washer with your toe. Do 12 repetitions at the higher speed, rest and do two more sets.
Step 7
Do the dynamic stretches twice a day, morning and evening. On training days, do dynamic stretches as part of your warmup in place of the morning or evening stretch.
Step 8
Raise the washer when you are able to consistently hit the washer at normal kicking speed for at least four stretch sessions.
Tips and Warnings
- Avoid doing static stretches before your dynamic stretches. The key is to train your body to stretch with movement. Do static stretches after you have finished your dynamic sets.
Things You'll Need
- Cord or string
- Large metal washer
- Step ladder or step stool
- Tape
- Straight-backed chair
References
- Stadion: Stretch Yourself -- Right Stretches for High Kicks With No Warm-Up
- "Principles of Anatomy and Physiology"; Gerard J. Tortora, et al.; 2010
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
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