Martial artists are often able to perform impressive, high kicking techniques. This kicking skill is usually the result of years of practice and stretching. In "Dynamic Stretching and Kicking," karate champion Bill Wallace says flexibility helps athletes avoid injury, fatigue less quickly and perform better.
Ballistic
Ballistic stretching is typically not recommended by fitness experts. This method requires you to bounce in and out of a stretched position. Ballistic stretching is sometimes used in martial arts classes because it can simulate the quick movements used while fighting. The ballistic method can lead to injury because it does not let your muscles adapt to the stretched position. Perform a warmup before attempting any ballistic stretches.
Dynamic
"Dynamic flexibility involves movement through a range of motion with an emphasis on maintaining both speed and force," according to the American Council on Exercise. Martial artists often perform dynamic stretches as part of a warmup. An example of a dynamic stretch is arm circles. Smoothly circling your arms forward and backward loosens the shoulder joints. This stretch helps you perform martial arts punching and blocking techniques.
Active
Active stretches are performed by briefly holding a position with no outside assistance. The National Academy of Sports Medicine says active stretches are typically performed five or 10 times each and held for one or two seconds. The kneeling hip flexor stretch is an appropriate exercise for martial artists who frequently kick. Perform this stretch from a lunge position with one knee touching the floor. Move your hips forward until you feel the stretch.
Passive
Passive stretching requires assistance from an external source such as your hands, a training partner or special equipment. Partner stretches are often practiced in martial arts classes. For example, stand with your back against a wall. Ask a training partner to lift your leg to stretch out your hamstring. Hold this stretch for about 20 seconds. Communicate with your partner to make sure injuries do not occur.
Static
Static stretching requires you to take a muscle to the point of tension and hold it for at least 20 seconds. The static gastrocnemius stretch is an effective exercise for martial artists. To perform this stretch, place you hands on a wall and step back with one foot. Keep your rear foot flat as you lean forward. You should feel the stretch in your calf. Hold this stretch for 20 to 30 seconds.
Isometric
Isometric stretching can help martial artists simultaneously increase flexibility and strength. Resistance is the key when performing an isometric stretch. In your martial arts class, you can turn the partner wall stretch into an isometric exercise. After your partner lifts your leg, try to push it back down while she provides resistance. Your partner should resist you for seven to 15 seconds.
Proprioceptive Neuromuscular Facilitation
Proprioceptive neuromuscular facilitation can be a combination of passive, static and isometric stretching techniques. This method is a process of contracting and stretching your muscles to achieve optimum flexibility. An experienced martial artist can try PNF stretching while doing a front split. Hold a split for 20 to 30 seconds. After holding this stretch, lift your hands off the floor and slightly elevate your hips. Contract your front hamstring and back leg to hold yourself in this position for about 15 seconds. Relax for a few seconds and repeat the split for another 10 to 15 seconds. The contraction phase temporarily increases the volume of the muscles and allows you to get a better stretch.
References
- International Fitness Association: Types of Stretching
- University of California San Diego: Types of Contractions
- "Dynamic Stretching and Kicking"; Bill Wallace; 1982
- "NASM Essentials of Personal Fitness"; Michael A. Clark et al.; 2008
- "ACE Personal Trainer Manual"; Cedric X. Bryant, Daniel J. Green; 2003
- "Fit & Well"; Thomas D. Fahey et al.; 2005
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