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Plyo-Flex:PlyometricsandFlexibilityTrainingforExplosive
MartialArtsKicksandPerformanceSports
byMarcDeBremaeker
TurtlePressWashingtonDC
PLYO-FLEX: PLYOMETRICS AND FLEXIBILITY TRAINING FOR EXPLOSIVEMARTIAL ARTSKICKSANDPERFORMANCESPORTS.Copyright2013byMarcDeBremaekerNopart of thisbookmay be reproduced or transmitted in any form or by any means, electronic or mechanical, includingphotocopying,recordingorbyanyinformationstorageandretrievalsystem,withoutpermissionfromtheauthors,exceptfortheinclusionofbriefquotationsinareview.Forinformation,addressTurtlePress,500N.WashingtonSt#5145,RockvilleMD20849.www.turtlepress.com
ISBN978-1-938585-11-1
Warning-DisclaimerThisbookisdesignedtoprovideinformationonthetechniquesandskillsofplyometrics,stretching,kickingandmartialarts.Itisnotthepurposeofthisbooktoreprintalltheinformationthatisotherwiseavailabletotheauthor,publisher,printerordistributors,butinsteadtocompliment,amplifyandsupplementothertexts.Youareurgedtoreadallavailablematerial,learnasmuchasyouwishaboutthesubjectscoveredinthisbookandtailor theinformationtoyourindividualneeds.Anyonepracticingtheskills,exercises,drillsortechniquespresentedinthisbookshouldbephysicallyhealthyenoughtodosoandhavepermissionfromalicensedphysicianbeforeparticipating.
Everyefforthasbeenmadetomakethisbookascompleteandaccurateaspossible.However,theremaybemistakes,bothtypographicalandincontent.Therefore,thistextshouldbeusedonlyasageneralguideandnotastheultimatesourceofinformationonthesubjectspresentedhereinthisbookonanytopic,skillorsubject.Thepurposeofthisbookistoprovideinformationandentertain.Theauthors,publisher,printeranddistributors shall neither have liability nor responsibility to any person or entity with respect to loss ordamagescaused,orallegedtohavebeencaused,directlyorindirectly,bytheinformationcontainedinthisbook. Ifyoudonotwish tobeboundby theabove,youmay return thisbook to thepublisher fora fullrefund.
PleasenotethatthepublisherandauthorofthisinstructionalbookareNOTRESPONSIBLEinanymannerwhatsoeverforanyinjurythatmayresultfrompracticingthetechniquesand/orfollowingtheinstructionsgivenwithin.PhysicalandMartialArtstrainingcanbedangerous,-bothtoyouandothers-,ifnotpracticedsafely.Ifyouareindoubtashowtoproceedorwhetheryourpracticeissafe,consultwithanaccreditedcoach,physicaltraineroratrainedMartialArtteacherbeforebeginning.Sincethephysicalactivitiesdescribedmaybetoostrenuousinnatureforsomereaders,itisessentialthataphysicianbeconsultedpriortoanytypeoftraining.
Dedication
Thisbookisdedicatedtomywifeandlifecompanionofthirtyfiveyears.Withoutherloveandsupport,nothingwouldhaveseenthelightofday.Beinganathleteinherownright,sheknowsabouthardworkandlonghours.
AvivaGiveoni-DeBremaeker
Acknowledgements
Thankyoutomyco-authorandtechnicaladvisertothisbook,RoyFaige.Forhisunwaveringsupportinspiteofallthedifficultieswehadontheway,forhislife-longfriendshipandforhoursofarduoustraining,heshouldbecommended.
LateSenseiSidneyShlomoFaigeshouldbementionedasthecentralpivotofmyMartialArtscareer.
ThankyoutothededicatedMartialArtistswhoposedforthephotographsandthedrawings:RoyFaige,ZivFaige,GilFaige,DotanDeBremaeker,NimroddeBremaeker,ShayLevi,TamirCarmi,ItayLeibovich…
SpecialthankstoShaharNavot,theprofessionalillustratorandMartialartistwhodidallthedrawingsformypreviousbook(“EssentialBookofMartialArtsKicks”).Shaharcouldnotparticipatetothiswork,butheshouldbementioned:EverythingIknowaboutillustrating,Ilearnedfromhim.Ourpreviouscollaborationhastaughtmesomuch,butIamstillveryfarfromgettingcloseto
histalent.
SomeofthephotographshavebeenextractedfrompreviousphotossessionsbookbygiftedprofessionalphotographerGuliCohen.OtherphotographshavebeentakenbymylifepartnerAvivaGiveoniandbytalentedGraceWong.
Introduction
Fightingisawell-roundedphysicalactivity:Itrequiresstrength,speed,endurance,agility,explosiveness,flexibility,coremusculatureandmentalqualities.NowonderitwasatthecoreoftheancientoriginalOlympicGames.
Today’sfighter,besideshisparticulartechnicaltraining,usuallyrunsshortandlongdistances,skipsrope,trainswithweightsandweightmachines,anddoescomplementarycrosstrainingactivities.
ThisbookisfocusedonthekickingskillsofMartialArtsofalltypes,butitishighlyrelevanttoallathleticactivitiesrequiringpower,flexibilityandexplosiveness.Thedrillspresentedaresimpleandversatile;theygenerallyarenotMartialArts-specific.Themorespecifickickingdrillsarevariationsofbasicdrillsdesignedtoarousemoreinterestwiththefighter;theycanbeexecutedeasilybyathletesfromotherfieldsiftheysowish,buttheycanalsobedisregardedwithnoimpactontheoverallsystemsuccess.
Ithasbeenthepremiseofmypreviousbookthatkickingisasuperiorskilltopunchingbutrequiresmuchmoretraining.FansoftheMMAfightsliketheUFChavesurelynoticedthatknock-outsbypunchescomeusuallyattheendofaseriesofpunches,butthemuchrarerknock-outbykickscomesafterasinglewell-timedtechnique.Whetheroneagreesornot,onewillhavetoconcurthateffectivekickingrequiresespeciallyhardtraining.Besidestheregulartechnicaltraininginone’schosendiscipline,afewspecifickickingtrainingexerciseshavebeenpresentedinthepreviousvolumementioned.Thosewerejustsimpledrillsspecifictothegiventechniqueandonlygivenasexamples.Itisclearthattheamountandvarietyofpossibleexercisestoimprovekickingskillsarehuge.Somemorewillbepresentedattheendofthisbook.
Exampleofoneofmanykickingdrills
Moreexamplesofkickingdrills
Everyschoolandtrainingcamphasitsownkickingroutinesanddrillsetstobothimprovethekickingtechniquesofthestudentsandtheirgeneralphysicalstaminaandpreparedness.Thoseclassictrainingdrillsarewellknownandused,andmostofthemwillbecategorizedattheendofthisbook,justasareferenceandinvitationtothereadertofurtherresearchthem.Thewellpreparedkickerwilltrainhismusclesforstrength,histechniquesforspeedandaccuracy,hisfree-fightingfortimingandpositioning,hisheartandlungsforstamina,andmore;justlikeanyotherathlete.
But,intheopinionoftheauthor,therearetwocategoriesofexercisethatareunder-usedformanyreasonsandthatreallycanbringkickingmasterytoasuperiorlevel:PlyometricsandFlexiometrics.Themethodicaldrillingofthosetwocategoriesofexercises,intandem,dobringexceptionalprogress.Andthisisnotonlytrueformartialartsandmartialartskicks:Allsportsmencanbenefitfromthedrillspresented,inspiteofthefactthattheyaresometimesabitspecific.Bydoingthesedrillsinanorganizedfashion,onewillrunfaster,jumphigher,developmorepowerandperformbetter,inanyactivity.Butastwosidesofthesamecoin,PlyometricsandFlexibilityTraining,mustbedrilledsimultaneouslyandmethodically.
Plyometricscouldbedefinedasthedrillingforexplosiveness.Explosivenesscouldbedefinedinturn,forsports,asacombinationofpowerandspeed.Thisdefinitionmakesimmediatelyveryclearhowimportantitisforthe“kicking”partoftheart.Theprinciplebehindthiskindofexerciseisthatyoudrillthemusclebycontractingiteccentricallyandthenimmediately,concentrically.Thetheoryandphysiologybehinditisnotofgreatimportanceforourpurpose,butwillbehintedatintherelevantchapter.Justrememberthatyouwillusuallystretchthemusclebeforeshockingitintocontracting.Foranybodydoubtingthebumpinperformancehecanexpectfromseriousplyometricstraining,thegenerallyagreeduponhistoryofitsdevelopmentwouldbeofinterest.TheRussiansdominatedtrackandfieldathleticsintheFifties,untilthesecretoftheirsuccesswasdiscoveredasthetrainingtechniquesofcoachYuriVerkhoshansky.Onlyoncethesetechniquesbecamegenerallyusedandrefinedallovertheworld,didthefieldlevel.Plyometricsstartedtobeusedinallsportswithgreatsuccess.
Plyometricsareusedinallsports,Basketballforexample
Therearetodaymanyvariationsanddenominations,like“Kineticenergyaccumulationtraining”or“Shocktraining”,butthebasicideasbehindthedrillsarethesame.Someoftheexercisespresentedwillevenbeoutsidethephysiologicaltheorypresented,aswhatisimportantforusisnotthepuresportscience,butthecontributionofthedrilltomoreexplosivekickingorathleticperformance.
Itistheauthor’sopinionthatplyometricsarenotusedenoughinmartialartsfortwobasicreasons.One:plyometricshavesometimesthebadreputationofbeingdangerousanddetrimentaltothejoints.Tothiswereplythatplyometricsareatoolanditisthewayitisusedthatwillmakeitbeneficialordetrimental.Cautiousandgradualdrillingwillensurenoharmisdonewhilehugeprogressisachieved.
Theotherreasonisprobablybecauseitdoesnotlookmuchlikemartialartsandisnotsexyenoughforclasspracticewherestudentsexpecthighkicksandalotoffightingaction.Jumpingoffboxesdoesnotcomeclosetotheenjoymentoffreefighting…Thisiswhywehavetriedinthisbooktopresentasmanyaspossibledrillsincludingkicking,whetherpureplyometricorhybrid.
FlexiometricsisaninventedwordinthespiritofPlyometrics.ItshouldmeansomethinglikeIntensiveStretching.Theexercisesarenotneworbasedonanynoveltheory.Thewordcomesinheretotrytounderlinethefactthatalotofinvestmentinstretchingisrequiredforexplosivekicking,muchmorethanwhatisusuallydone.Muchtoooften,stretchingispartofthewarm-upandcool-downoftrainingsessions,andthat’sit.Althoughitisextremelyimportanttostretchbeforeandaftertraining,thisshouldnotbeconsideredflexibilitytraining.The
seriousMartialArtskickershouldhavededicatedstretchingtrainingsessionsatleastthreetimesaweek,sessionnotshorterthanonehour.Thisisthesecond“secret”ofexplosivekicking,anditshouldbenotedthatitisnotlimitedtosuccessinhighkicking:itwillgivethesameperformanceboosttomediumandlowkicking.“Flexiometrics”istherefore,forus,thesystematicandseparateworkonstretchingandflexibilitythatwillbenefitthekicker.Aminimalamountoftheoryaboutflexibilitywillbepresentedintherelevantchapter,butitistheyoga-typeworkthatisfavoredbytheauthor.Infact,themartialartistthathasthetimeandopportunityshouldcross-trainwithyogaforoptimalresults.Ifnot,lethimconcentrateontheexercisespresentedhere.
FlexibilitytrainingiskeyforthesuccessoftheKickingArtist
Flexibilitytrainingshouldstartasearlyaspossible,butcanbegreatlyimprovedatanyage
Again,theauthorfeelsthatflexibilitytrainingislookeddownuponbecauseittakesawayprecioustimefromsexiermartialarttraining,andalsobecausemostartistsdonotunderstanditsimportance.Flexibleartiststendtobelievetheydonotneedit,andstiffonesarehappywiththeirtechniquesanddobelievethatthetimeneededforsomesmalleventualimprovementisnotjustified.Theyarebothwrong.Itistruethatflexibilityimprovementsrequiretimeandmethodicaltrainingbuttheywillbring,muchfasterthanthought,hugeprogresstokickingspeedandrange.
Manyfeelthatflexibilityisageneticgivenandthatnotmuchcanbedoneifoneisbornstiff.Itistruethatgeneticsareimportant,andthatoneshouldstartexercisinghisflexibilityasearlyaspossible.Butone’sflexibilitycangreatlybeimprovedbyregularandintensivetraining.Ithasbeenshownbyacademicresearch,andtimeandagainproveninpracticewithourstudents;thereisnodoubtaboutit.
Itshouldbenotedthatthisbookdoesnotpretendtobeexhaustive.Itwillpresentarangeofexercisesthattheauthorfeelsshouldbepracticedbythemartialartkickingartist.Buttherearemanymorepossibledrills,probablyallbeneficial.Therewouldbenopointinanencyclopedicpresentationofthesubject,andthereaderisinvitedtodohisownresearchanddevisehisownvariations.
Ofcourse,plyometricsandflexiometricsarenotenoughtomakeyouamasterkicker.Butallothertrainingexercisesbeingequal,theauthorfeelsthattheyarethetwosecretingredientsthatwillbringyourkickingabilitiestothenextlevel.Thereaderisinvitedtodoalternatingsessionsofplyometricsandflexiometricsbasedonthedrillspresented,andseeforhimselfafteronlyafewweeks.Thepreferredschedulewouldbe:
Monday:Flex
Tuesday:Plyo
Wednesday:Flex
Thursday:Plyo
Friday:Flex
SaturdayandSunday:Noneoftheabove.
Onefulldayrestaweekwithoutanytypeoftrainingatallishighlyrecommended.Itmustbeunderlined,andwillbeexplainedlater,thattrainingroutinesshouldbefixed,foratleastamonth:Changingexercisesonaccountofnotgettingboredisnotconducivetooptimalprogress.Routinesshouldbechangedafterthreemonthsregularcontinuoususe.
Agoalisnotalwaysmeanttobereached,itoftenservessimplyassomethingtoaimat.
BruceLee
Part1:Plyometrics
Chapter1:General
Principles
TheMerriam-Websterdictionarydefinesplyometricsas:“exerciseinvolvingrepeatedrapidstretchingandcontractingofmuscles(asbyjumpingandrebounding)toincreasemusclepower”.Thestretchingbeforecontractingensuresamoreintensecontraction,andthereforemoreexplosivepower.Theuseof“explosive”triestoconveyadimensionoftimetothequalitiesgainedbysuchtraining:Themusclestrainedwillsobestrongerwhilecontractingfasteratpeakpower.
Musclestrengthisthemaximumforceonecansqueezeoutofhismuscles,liketheheaviestweightonecanlift.Musclepoweris:achievingthisfullstrengthfast.
Amuscleneedstocontractinordertocausemovement.Ithasbeendemonstratedthatthisconcentriccontractionwillbeallthemoreenergeticifthemusclehasbeenstretchedimmediatelybeforeinwhatiscalledeccentriccontraction,storinginfactsomeelasticenergy.Inlayman’sterms,yougetmorebangforthebuckifyoulengthenyourmusclejustbeforeyoucontractitintotherequiredmove,andthisbecauseitaddstheenergyfromyourmuscleelasticitytothewholeequation.Thisisoftenreferredtoasthestretchshorteningcycle.Amusclestretchedjustbeforeitcontractswilldosowithmoreenergy.Asthemusclesbecomeusedtotheextrapower,theybecomemoreefficientatstoringelasticenergy.Thetotalamountofpowerexertedduringtheexerciseismorethanwithregularexercise,thereforecausingmoremusclepotentialpowerwithtime.Themusclesbecomeabletogofromtheeccentriccontractiontotheconcentriccontractionfaster,thuscreating“peakpower”–fastmaximumenergy.Thisiswhatisreferredtoas“shorteningthestretchcycle”.
Thisisoneofthereasonswhymostexercisesshouldbeexecutedina“multi-response”way,meaninginseriesandwithnopauseinbetweenthejumps.Multi-responsekeepsfastalternatingofstretchandcontract,andchallengesthemuscleaccordingly.Allexercisesshouldbestartedsingle-responsetoletthebodyfamiliarizeitselfwiththespecificmove.Then,whenadequate,oneshouldgraduallystrivetogomulti-response:backandforthfastandwithnorest.
Thereismuchmoretothefullphysiologicaltheorythanwhathasbeenpresented:thereisapartplayedbythemyotaticreflex,whichistheautomaticcontractionofastretchedmuscle;andaneurologicalpartplayedbysame“stretch”reflexwhichlowersthebody’stendencytoautomaticallylimitmaximumpowerexerted.Plyometricsdrillswillthereforeimprovegraduallytheneuro-muscularinteractionswhileallowingforthehighestpossibleenergyapplicationintraining.Theseveralexistingtheoriesonhowandwhyitworksareprobablyallvalidandcomplementeachother.
Forthereaderwhoisinterestedinthetheoriesbehindplyometricsandwantstodelveintotheveryinterestingphysiologicaldetails,Iwouldrecommendtheworksofthe“father”ofmodernplyometrics:Prof.YuriVerkhoshansky.HisworksarereadilyavailableinEnglishandextremelydetailed.
Caution
Plyometricsarenotfortheuntrained.Somecoacheshavegiventhemabadreputationandarefirmlyagainsttheirpracticeonthegroundsofsafety.Theyarguethatthebenefitsarelargelyoutweighedbythedamagetheycancause,becausetheyapplytothemuscles,jointsandconnectivetissuesmoreenergythanwhattheyarebuiltfor.Theauthorwillarguethatitisexactlywhatsportisabout:furtheringgraduallytheborderofhumanpotential,withtheemphasisongradually.Allphysicalactivitiesleadtosomefiberdestructionthatwillallowthebodytorebuildstrongerfiberstoadapttowhatisregularlyaskedfromthesamebody.Ask—slowly—moreandmoreofyourbodyanditwilladapt.Accordingly,onlyplyometricswillbeabletoletyouaccessthenextstageofmuscularexplosivepower.
Plyometricshave,infact,aprovenlong-termeffectofinjuryprevention;butitshouldbeunderscoredthattheseexerciseshavetobetakenupverygraduallyandafteraminimumlevelofmuscletonehasbeenachieved.Becausealltheirpurposeistomaximizetheamountofenergyappliedtothemuscles,tendonsandjoints,itiseasytounderstandthattheyrequireslowandmethodicalimplementation.
Theassiduousmartialartistwillhavenoproblemsdoingthem,butstillshouldincreasethelengthofadedicatedplyometricssessiongraduallyfrom5minuteson.Heshouldalsoensurethatheisproperlywarmedup,andstopatthefirst
signofjointpain.
Thebeginnerwillhavetodevelopregularmusclestrengthfirstbyregulartrainingandmuscle-buildingexercises.Onlyafterafewmonths,shouldhestartcarefullydoingthesedrills,afterwarm-up,andunderprofessionalsupervision.
Aplyometricsessionshouldstartwithatenminuteswarm-upandlightstretching.Thenfiveminutesofplyometricexercises.Nomore.Thenfiveminutescool-downstretching.The“plyometrics”partofthesessioncanthenbeincreasedbyaweeklyfivemoreminutes,withcautionandstoppingatthefirsthintofjointpain.Thecooldownshouldbecomeafulltenminutes.Altogether,atrainingsessionshouldnevergooveronehour,whichmeansaboutfortynetminutesofhighenergyplyos.
Trainingsessionsshouldbetwoaweekatthestart,thenthreeaweek,butnevermore.Plyometricsshouldnotbedonedayafterday,andtherealwaysshouldbeonedayinbetweensessions.
Itisrecommendedtopracticeonsoftflooring,likegrassorindoorsportshalls.Neverpracticeonhardfloorslikeconcrete.Thewearingofrunningtrainers,reducingimpactshock,canbeofbighelp.
Aboveall,thepracticingartistisadvisedtousecommonsenseandtolistentohisbody.
MartialArtsandPlyometrics
Fromtheintroductionandalltheabove,itshouldnowbecleartothereaderwhyplyometricsaresoimportanttothemartialartist,andespeciallythekicker:Deliveryofthemaximumenergyfaster!
Notonlywillplyometricsincreasethepowerofeachkick,itwillalsoallowforfastermovementofbodypositioning,allthewhilecontributingtotheoverallfitnessandendurance.Someofthedrillshavealsoadirectcontributiontosomekicksandmoves.Flyingkicksareobvious,butalsohoppingkicks,hipthrustsinpenetratingkicksandmuchmore.
Themartialartistshouldincludededicatedplyometricstrainingsessionsinhisroutine;noticeableresultswillcomequickly.Heshoulddosoinparallelwith
seriousflexibilitytraining.
Hereistheplacetostressanimportantpoint:Dotrainperfixedroutinesforatleastonemonthbutnomorethanthree.Thebodyneedstimetorebuilditselfasperthestimuliyouaregoingtoimposeonit,andeachdrillworksinitsownspecificway.Inthisdayandageofinstantgratificationandminimalattentionspan,peopletendtowanttoomuchvariationtoavoid“boredom”.Varyingexercisesfromsessiontosessionisnotconducivetooptimumprogress.Foratleastamonth,butpreferablythree,youshoulddrillthesameexercisesandforceyourbodytomakeprogressonthem,workingfasterorjumpinghighergradually.Ontheotherhand,afterthreemonths,whenyouhavemadegoodprogress,yourbodyhasbecomeaccustomedtothedrillsandtheprogresswillbecomeincrementallysmallerandslower.Then,andonlythen,isthetimetotrickyourbodyinhavingtomakeneweffortsandadaptitselftonewdrills.Thisisanimportantrule;theauthorhasseentoomanypromisingfighterssquanderingtheirtrainingtimeinsexyandever-changingtrainingsessions.Slow,steadyandmethodicaltakestherace!
Regardingthetrainingsessions,theauthorisnotaproponentofgivingoutlistsofexercisesasatrainingsession.Thisworkisaimingatexperiencedartistsandathleteswhowillknowhowtoorganizetheirsessionsandwhichexercisestochoosefromallpresentedinthebook.Aplyometrictrainingsessionshouldbededicatedtoplyometricsonlyandshouldnotbeoveranhour.Thedrillingmustbeasintenseaspossible,withaslittlerestaspossiblebetweenthedrills,butofcourse,thatishighlydependentonthestaminaandleveloffitnessofthetrainee.Withprogress,theartistwillbeabletocrammoreexercisesgradually.Donotover-trainthough;morethanonehoursessionswouldbecounter-productive.
TheGoldenRulesofPlyometricsTraining
Theserulesareextremelyimportant,bothforyoursafetyandforoptimalprogress.Writethemdownandkeepthemalwaysinmind,orwrittenonthewall.
1.ALWAYSwarm-upandstretchbeforepractice(Dynamicstretchingforoverallmuscleheatingandlengthening).
2.Startslowlyandincreaseintensitygradually,bothwithinthesessionandfromsessiontosession.
3.ALWAYSstretchafterasession(Staticstretchingforflexibilitymaintenance).
4.Trainwithintentandminimizegroundcontacttime.Concentrateonexplosiveness,bothphysicallyandmentally.
5.Donotover-train.Itwouldbedetrimentaltoyourprogress.Timemustbegiventothemusclestorebuildthemselvesintheimprovedconfiguration.Andrememberthatotheraspectsoftrainingneedattention.Twosessionsaweekisoptimal,and,inanycase,NEVERmorethanthree.
6.Buildstrengthinparallelwithregularweighttrainingdrills.Rememberthatstrengthisapartoftheexplosivenessequation.
7.Drillfixedroutines.Dothesameexercisesweeklyanddonottrytochangeandinnovateallthetime.Changeroutinesafterthreemonths.
Chapter2:GroundDrills
Grounddrillsaretheexercisesthatcanbedonewithoutanyspecialequipment.Thedrillsaresimplejumps,fromandbacktotheground.Eventhedrillslookinglikekickingmaneuversshouldbepracticedbynon-martialartsathletes.Theyareimportant,notonlybecausetheyareeffective,butalsobecausetheycanbeexecutedanytime,anyplace.Donotpracticeonhardconcretefloorsthough.
FlyingButtKick
Fromastandingposition,slightlybendthekneesandstraightendownthearms.Jumpupashighaspossiblewhiletryingtokickyourownbuttwithyourheels.Trytokeepyourarmsdownandstraight.Landwhilebendingtheknees.Onceyouarefamiliarwiththemove,doitinseries,sothatyoujumpupimmediatelyfromthebent-kneeslandingposition.
Keypoints:
Keepyourarmsdowninordertoavoidtheir“helping”yourjump
Explodeupwithintentandreallytrytokickyourself
Inseries,minimizegroundtime
Jump high without taking up momentum downwards and kick yourself in the butt
FlyingButtkick
Thiswillremindthetraineeofanotherkickingdrillforthehighchamberingofthefrontkickinwhichoneheel-kickshisownbacksidebeforedeliveringthepenetratingfrontkick.Seetheseriesbelow.
Kick your backside on your way to the regular Front Kick chamber: a great technical drill
FlyingDoubleKneeKick
Fromastandingposition,bendthekneesandplaceyourarmsparalleltothefloorasatargetforthekneekicks.Explodeupashighaspossibleandtrytokneethepalms.Trynottomovethearmsasa“help”toyourjump,considerthemasimmovabletargets.Onceyouarefamiliarwiththemove,starttoworkinserieswithnopausesinbetween.
Keypoints:
Donotmovethearms
Trytokneeashighaspossible
Minimizegroundtime
Trytoenvisionthedrillasarealdoubleflyingkneestrike
FlyingKneeStrike
Inavariationofthisdrillinseries,youcanalsoprogressgraduallyforwardfromjumptojump.
Thisisalsoagreatdrillforflyingkneekicks.
FlyingDoubleWideKneeKick
Thisisavariationofthepreviousdrill.Inthisvariation,yousimplyjumpwithawidedoublekneekickoutsideofyourarms.Youbendthetorsobetweenthearmsandknees.Onceyouhavemasteredthemove,doitinserieswithapauseinbetweenthejumps.Onceready,startworkingplyometricallywithminimumgroundtimebetweenthejumps.
KeyPoints:
Minimizegroundtime
Makesureyoudonotflexthelegsmorethaninphoto3;resistthetemptationtostartthejumpfromacrouchingpositionInthisdrill,concentrateonliftingthe
kneesashighaspossibleoutsidethearmsAgreatdrillforimprovedflyingkicks
WidedoubleKneeFlyingkick
FlyingFrontKick
Thisdrillisahybridofthefirsttwodrills,withakaratetwist.Youjumpoffyourtwofeetforaflyingfrontkick,makingsurethattheheelofthenon-kickingleghitsyourbutt.Asyouland,yourepeatthekickwiththesameleg.
Keypoints:
Kickofffrombothfeet
Whenworkinginseries,makesureyoukickfromthesamelegeachtime,fortheplyometriceffect.Afterwards,doafullserieswiththeotherleg.
Kickhighandconcentrateonthekick.
Ofcourse,minimizegroundtime
FlyingFrontKicksinplace,inseries.Heeltobutt
FlyingTwist
ThisisavariationoftheFlyingDoubleKneeKick,importantforregularandspinningflyingKicks.Theprinciplesarethesamebutyouaddatwistduringthejumpandland180degreesfromstartingposition.Thisisagreatdrill,butmakesureyouminimizegroundtime.
Thisisanimportantdrillforbetterspinningkicks.
Keypoints:
Makesureyoujumpoffbothfeetsimultaneously.
Concentrateonliftingthekneeshighandminimizinggroundtime.
FlyingDoubleKneeKickwithanairbornetwist
Agreatdrillforspinningkicks
One-legFightingStanceJump
Takeafightingstanceononeknee,withthefrontlegbentat90degrees.Jump
upashighaspossible,pushingfrombothfeet.Landinfightingstance,withoutknee/floorcontacttoavoidkneeinjury.Onceyouarefamiliarwiththedrill,repeatasfastaspossibleononeside.Theseriesarealwaysone-sidedonly.Afterwards,changesidesandrepeat.
Theseareallverysimilartootherwell-known“ground”kickingdrillsfromkneelingorone-kneedpositions.Highlyrecommended.
Keypoints:
Avoidatanycostlandingontheknee,directlyinstartposition.Seriousinjurymayresult.
Trytokeepfightingstancealltheway.
Concentrateontheexplosionupfromtheone-kneedposition.
Pushoffonefootforlongestpossiblesidejump
Jumpupfromone-kneedposition
Thisstartingpositionmakesforagreatregularkickingdrillasshownbelow.
FrontKickfromtheone-kneeposition:agreatdrill
The“karate”versionofthedrillwillbetoaddasidekickattheendofthesidejump;eachtime.ThisisaverybeneficialbutchallengingvariationwhichIrecommendwarmly.Proceedgraduallythough.
LateralLongJump
Thisisaveryimportantexerciseforspeedofpositioning.
Squatuntilyoutouchthegroundwiththetipsofyourfingersandexplodeintothelongestpossiblelateraljump.Pushofftheoutsidelegwhileextendingtheinsideleg.Staylowasyouaretryingtojumpthelongestpossibledistance,andnotthehighestjump.Itisrecommendedtomarkdistancetostriveforonthefloorwith2lines;withyourprogress,youwillbeabletograduallyincreasethedistancebetweenthem.
Thisdrillneedstobepracticedforlengthofjumpfirst,beforegoingtothemultiresponseversion(workinseries).
Keypoints:
Touchfloorandexplode
Concentrateondistance,notheight
Workinseriesbackandforth,touchingflooreachtime,butwithnopause.
Touchfloorbeforedevelopingthesidekick.Concentrateongoodtechnique
Laterallongjumpcappedwithasidekick.Alternatesideswithnopause
Onecanseethesimilarityofexecutionwiththeextremelyefficient“Hand-on-floorSideKick”andisinvitedtoreferto“TheEssentialBookofMartialArtsKicks”.
Whenexecutingthedrill,thinkaboutthiskick
JoinedLegsLateralJump
Inthisdrill,thefocusmustbeonspeedandnotonheightordistance.Thisisatypicalmulti-responsedrill,muchusedinmanysportdisciplines.Itisrecommendedtouseamarkingonthefloororuseapropasalinetobejumpedoverbackandforth.
Fromonesideoftheline,youjumplaterallywithyourlegstogether.Asyoulandontheotherside,youjumpoffimmediatelyback.Andsoforth.
Therearetwowaystopracticethisdrill,andyoushoulddobothalternatively.Inthefirstversion,youjumpbackandforthinplace.Inthesecondversion,
necessitatingalongerlineonthefloor,youjumpbothsidewaysandabitforward,soprogressinggraduallyforwards.
Keypoints:
Thisisamulti-responsedrill:Concentrateonspeedandexplosiveness;minimizegroundtimeDonottrytojumphigh
Dobothversions:inplaceandgoingforwards
One-legButtKick
ThisisamorechallengingversionoftheFlyingDoubleButtKick:Thewholedrillisexecutedononeleg!Althoughitisharderonthemuscles,itstillhastobedoneasfastaspossibleintrueplyometricfashion.DonotstartthisdrillbeforeyouhavefullymasteredandhavehadalongpracticeoftheFlyingDoubleButtKick.
Standononelegwiththeliftedkneeinfront.Jumpofftheotherleganduseittokickyourownbutt.Onceyouhavemasteredtheexercise,doitinserieswithminimumgroundtime.Thisisapunishingversion,verydifficult,butextremelybeneficialtoyourexplosiveness.
Keypoints:
Drillsingle-responsethoroughlybeforeworkinginseriesJumpashighaspossibleMinimizegroundtimeWhenworkinginseries(multi-response),usethesameleg.Thendoaserieswiththeotherleg.
Standononelegandkickyourownbuttrepeatedlyasfastaspossible
Thechallengingone-legbuttkick
HopIntoJumps
Accordingtotheplyometricstheory,thisisapurerwaytoexecutethejumpsdescribedbefore,andthereforeamoreproductiveexerciseintermsofresults.Yousimplydoasmallhopjustbeforethehigherjumpandenjoythefruitsoftheeccentric/concentriccontractioncouple.Thismethodishighlyrecommendedonceyouhavemasteredthejumpsasdescribedbefore.Thisexecutionrequiresmorecoordination,asyouwillhavetoremembertoalwayshopbeforethejump,evenwhenyouworkinseries.Soitwillbe:hop/jump/hop/jump/…
WeshallillustratethetechniquefortheFlyingButtKickbutitisvalidforallotherjumps,liketheFlyingDoubleKneeKick,FlyingWideDoubleKneeKickorFlyingFrontKick.
Theexecutionisprettysimple:hopandimmediatelyexecutetheFlyingbuttKick.Asyouland,immediatelyhopforwardforanotherjump.
Keypoints:
Thisispureplyometrics.Workfastwithnopauseatall.Explodewhenthehoplands.Youcanmarkthefloorforafixed(andbecominglonger)hop
Jump explosively back and forth over the line. This is the version with gradual forward progression
Smallhop,bigjump.Minimizegroundtime
Hopthendoubleflyingkneekick
Aninterestingvariationisthehopintoaflyingkick.PresentedhereishoppingintoaFlyingFrontKick.Theprinciplesarethesameandyoushouldstrivetoworkinseries,multi-response.
Smallhop,thenjumpupinflyingfrontkick.Repeat
One-leglateralJump
Thisisobviouslythemorechallengingone-leggedvariationoftheclassiclateraljumps.Standingononelegyoujumplaterallyinseries,asfastaspossible,butwhilejumpingeachtimeashighaspossible.Ifnot,itwouldjustbethelateralhoppingexercisepresentedjustafterthis.Thejumpisonthesideofthestandingleg.Youcanmarkthefloorasafocusinghelp.Thisisaverydifficultexercise.Progressgradually.
Keypoints:
Thisisadifficultexercise;drillthoroughlysingleresponsebeforegoingtoseriesWhenworkinginseries,doconcentrateononeleg.Thendrilltheotherleginanotherseries.Thepurposeoftheexerciseisheight:concentrateonjumpinghigh,thenfast.
Ononeleg,jumphighandsideways.Repeat
Agreatdrilltoimprovesidekickpositioning
FlyingFrontScissorKicksinSeries
ThisisanextremelybeneficialdrillthatshouldbepracticedbytheMartialArtistateverysession.Notonlyhasitmanyexplosiveness-buildingproperties,butitisalsoakickingdrillinitself.Thekickpracticedhereisaversatileandveryeffectivekickthatshouldbekeptinstorebyeverykickingartistfortherightopportunity(likeinLyotoMachida’sUFC129fightagainstRandyCouture).
Thedrillisinfactsimplytheexecutionofthedoubleflyingfrontscissorkickinserieswithnorestinbetween.Thisveryimportantkick,calledNidanGeriinJapaneseKarate,isfastanddifficulttoblock.Itisaregulargroundedrear-legpenetratingfrontkick,immediatelyfollowedbyaflyingfrontkickfromtheotherleg;theswitchbetweenthekickinglegsisdoneinaflyingscissorwayastheflyingkickchamberstartsastheregularkickrecoilisstillunderway.Therearemanyvariationstothekickitselfbasedonwhether,amongothers,thefirstkickisafeintorafullkick,orwhetherthejumpishighorlong.Buttheprinciplestaysthesame,andsodoesthedrill.
Fromarelativelyhighposture,executeafull-powerrear-legpenetratingfrontkick.Asyouchamberthekickback,jumpoffyourstandingfootforaflyingfrontkick.Thelegliftsinflyingfrontkickchamberastheotherlegisstillrecoilingfromtheregulargroundedfrontkick.Thiscausesanairbornescissor-move.Afterdeliveringtheflyingfrontkick,youchamberitbackasyoulandonthefirstkickingfoot.Assoonasyoulandwiththesecondkickingleginfront,
yourepeattheexercise;sameside.Onceyouhavemasteredthedrill,concentrateonminimizinggroundtimeduringtheseries.Trytodoatleastseriesof10kicks;thenswitchlegsandexecutethedrillontheotherside.
Keypoints:
Masterthetechniquefirst,insingleresponse.Concentratethenonthekicking.Practiceinplacefirst;then,usealongfreefieldtoexecutewhilekickingforward.Alwaysrememberthattheplyometricpurposeistoexecuteinserieswithoutpause.
StandingKick,Scissor,FlyingKick.Inseries,fast
LateralHopping
Thisistheeasierone-leggedlateraldrill,butstillveryimportantforexplosivemusclebuilding.Youjusthopbackandforthoveramarkedlineonthefloor.Youcandothisinplaceorgoinggraduallyforward.Thekeytothisdrillwillnotbeheight,butspeed.Theremustbenopausewhatsoeverbetweenthehops.
Akickingvariationofthisdrillispresentedatright.Itisinterestingtoalternatebetweenthosetwodrilltypesforsimilarbutsynergisticresults;thekickingaspectgivesitsomemorestudentinterest.Thiswillbeasimplehoppingsidekickseries:Hopsidewayswhilekicking,andrepeat.Thepurposeofthedrillbeingthelateralhop,itisrecommendedtodeliverlowsidekicks,inordertoenablethetraineetoconcentrateonspeedandhopping,andnotthekicking.Butonceproficient,thereisnoreasonwhythetraineecouldnotexecutewithhigher
kicks.
Standononeleg,intypicalsidekickchamber.Hopsidewayswhiledeliveringthe(low)sidekick.Ideally,thejumpingfootshouldtouchthefloorsimultaneouslywiththefullkickextension.Chamberbackandrepeatimmediately.
Keypoints:
Concentrateonminimizinggroundtime.Workasfastaspossible.Concentrateononeleguntilexhausted;thenswitchtoserieswiththeotherleg.
Hopbackandforthoverline,asfastaspossible
LateralHoppingLowSideKickinseries
Keypoints:
Concentrateonspeedofhopping,notthekickRepeatforaminimumof20hopsbeforeswitchinglegsThisisarelativelylowimpactexercise:Repeatswitchingsidesuntillegshurt.Nopain,nogain!
Thekickisdeliveredduringtheairbornephase
Thesimplelateralhopping—multi-responseinthesamedirection—isbyitselfagreatmuscle-buildingdrill.Youneedroomforitsexecution,andabeachwouldprovideyouforitwiththeaddedbenefitoftheextraeffortneededinthesand.Justmakesurethatyoupracticethedrillwithbothversionsperdirectionofthejumps:jumpinginthedirectionoftheliftedlegandjumpinginthedirectionofthestandingleg!
The simple basic one-legged side hop: jump in the direction of the standing leg
The simple basic one-legged side hop: jump in the direction of the lifted leg
Push-uptohighjumps
Thisisanoldclassic,andlikeallclassics,agreatdrillprovenbytime.Onecouldarguethatthepush-updoesnotdomuchforthekicker,butitdoesimprovestaminaanditforcesthetraineetotaketherightstartingpositionforthedrill.Allinall,thisisaverywellroundeddrill,andamust-practice.
Fromastandingposition,semi-squatandplaceyourhandsonthefloor.Immediatelythrowyourlegsbacktoa“plankpose”.Doafaststraight-backpushup,beforethrowingbackyourfeetbetweenyourhands.Fromthisposition,jumpupashighaspossiblewhilestretchingyourhandsup.Landinsemi-squatandrepeat.Ofcourse,thereisnopauseinbetweenthephases,andtheexecutionisonesmoothmovefrombeginningtoend.
Whenproficient,theartistisencouragedtotransformthethrowingbackofhisfeetintoaDoubleDropBackKick.Thedrillcouldbeexecutedinfrontofaheavybagtobekickedashardaspossible.Rememberthoughthattheheartofthedrillisthejumpup.
Keypoints:
Concentrateonno-pausebetweentheendofthepush-upandthehighjump!Itisbasicallyaplyometric“hopandjump”.Landonslightlybentknees
Classicalpush-uptohighjump.Amustfortheseriousartist
TheverypowerfulDoubleDropBackKick
LongJumps
Thisisaveryefficientandsimpledrillbutitrequiresspacetoexecute.Yousimplyjumpasfaraspossiblewithjoinedlegs,inseries.Thisisalongjump,notahighjump.Itisimportanttoconcentrateondistanceandminimizethepauseofgroundtime.Aseriesoflongjumpsrequiresobviouslyafreefieldlongenough,astenjumpswouldbetheminimalserieslength.Donotexecuteonconcretefloors!
Keypoints:
Asmentioned:Length,notheightWorkinserieswithoutrest.Themuscle-buildingeffectcomesfromjumpingoffthe“receptioncrouch”ofthepreviousjump.“Glue”legstogether
LongJumpsinseries,multi-response
Longestpossiblejump,legstogether
TypicalphasesoftheLongJumpDrill
ExecutingtheLongJumpdrillinsandmakesitmorechallenging
Even more challenging is to do the multi-response long jump in the sand and one-legged
FrogLongJumps
Herecomesagreat“frogwalk”exercisethathaslongbeenafavoriteofchildren’smartialartsclasses.Thisisafantasticplyometricdrillifexecutedinseriesandtoitsmaximum.
Asillustratedbelow,youstartfromthe“frog”position:kneelingwithyourhandsonthefloorandelbowsbetweentheknees.Youthenjumpasfaras
possibleandlandinthesamefrogposition.Thisisalongjump,nothigh!Repeatimmediately,withminimalgroundtime,untilthemusclesareexhausted.
KeyPoints:
MinimizegroundtimeJumplongandclosetothefloor;donottrytojumphighLandonthehandsfirst,beforethefeetland
PlayfulbuteffectiveFrogHops
Splitjumps
Herecomesaclassic,theimportanceofwhichcannotbeemphasizedenough.Thisisagreatexplosivemuscles-buildertobepracticedregularly.Itmustbenotedthatthedrillmustbeexecutedafteragoodwarm-up,astherearesomedangersofinjury.Inthesamelogic,itisadrillthatmustbeapproachedgraduallybythebeginneroreventheexperiencedartistthathasabandoneditforsometime.
Youstartindeepsplitposition:thefrontlegisbentat90degreesandthebacklegspreadbackandstandingonthetoes.Thekneedoesnottouchthefloorandyoufaceforward.Armsarelockedinguardorhikiteposition.Jumpup,directlyfromthestartposition,ashighaspossibleandswitchthelegsairborne.Landdirectlyinthesamestartingposition,butwithoppositelegforward.Repeat.
Keypoints:
Warmupbeforethedrill,includingstretching.Mastertheexercisegraduallyandcarefully:StartsingleresponseandfromahigherstartingpositionOncefullymastered,executetheexercisewhileconcentratingonminimalpausebetweenthejumps.
Theclassicsplitjumps
Deeplowfrontstance,jumpupandswitchsides
Thisdrillcanbeextendedintoanimportant“Switchandkick”drillthatwillbepresentedinChapter4.Thephotosbelowillustratetheexercise.
Makesureyoustartandfinish inguard.In thisversion,reachupasyoutry to jumpashighaspossible
ThefullSplitJump-and-front-kick-over-chairDrill.
AbdominalLegsThrows
Nowcomesaclassicdojodrillwithpartner.Unbeknownsttothetrainees,itisafullplyometricdrill,fantasticfortheabdominals,thehipbeltandtheupperlegs.Lyingonyourback,youcatchyourstandingpartner’sankles,asshownbelow.Usingyourabdominals,youliftyourstraightlegsto90degrees.Yourpartnerwillforcefullythrowyourlegsbacktowardsthefloorandyouwillbrakethefall
afewinchesfromthefloortoliftthelegsbackup.Yourpartnerwillimmediatelythrowthelegsbackdown.Onceyouarefamiliarwiththedrill,yourpartnershouldusethemaximumamountofforcethatwillallowyoutodotheexerciseandyoushallstrivetominimizetheamountoftimeatbrakingpointnearthefloor.
Keypoints:
LegsstraightandtogetheratalltimesBackstaysonthefloorStopasclosetotheflooraspossibleandliftthelegsbackassoonaspossible
Yourpartnerthrowsyourlegsdown,youliftthembacka.s.a.p.
Thereisaverywell-knownvariationofthedrillinwhichyourpartnerthrowsyourlegsdowndiagonallytoyoursideforextralateralswork.Youcandothisvariationbyalternatingsidesorconcentratingononesidebeforeswitching.
PushedLunges
Herecomesatrulyplyometricpartnerdrill.Itisagainalunge,but,thistime,theextraenergyforplyometricsdoesnotcomefromyourjumpingupbutfromapartnerpushingyou.Asillustratedinthefirstsequencebelow,yourpartnerpushesyouforwardandyoulandasfaraspossibleinalungeaslowaspossible.Yourpartner’spushmustbepowerfulbutnotjerky,andyoumustletyourselfbepushed.Thedrillcouldstopatthisstagewithyourgoingbackfastandsmoothlytostartpositionforarepeat.Buttomakeitmoreofakickingdrillandmakefulluseoftheplyometricaspect,youshouldcomebacktostandingbyexecutinga
front-legfrontkickdirectlyfromthelowlungeposition.Then,gobacktostartingpositionandrepeatwiththesameleguntilexhausted.Then,switchlegs.Thekickimmediatelyfollowingthelowlungereceptionfromthepushwillmaximizetheplyometricseffectofthedrill.Thisisaveryefficientdrill.
Keypoints:
YourpartnermustpushyoupowerfullybutsmoothlyandnotunexpectedlyLetyourselfrelaxwhenpushedLandasfarandaslowaspossible;makeuseoftheenergyofthepushMinimizegroundtimeinlungeposition,whetheryoukickornot
Powerfulpushintoalowlunge
The“littlebrother”ofthisdrillisthelaterallungepushpresentedbelow.Themethodologyandprinciplesstaythesame;intheextendedversion,youwilldeliverafront-legsidekickfromthedeepsidelungeposition.
Thelateralpushedlungedrill
KungFuJumps
Last,butcertainlynotleast,comesadrillintroducedheretoremindthereadersthatnothingisreallynew.Manyveryoldtraditionalartsincludedmanyexerciseswithplyometricprinciples,theimportanceofwhichhadbeenprovenbyrealworldexperience.InoldKungFustylesthereweredrillslikeboxjumping,orhoppingoutofaholethatarereminiscentofsomeofourmodernplyos.Infact,manyofthe“positions”drillsorofthetraditionalformsofthehardstylesofKungFuaredefinitelymusclebuildingexerciseswithplyometricsundertones.Kickinginseriesandverylowpositionsswitchingaregreatdrills.
WepresenthereabasicdrillstartingfromaverylowpositiontypicalofChineseArts(PuBu).Asillustratedbelowyoujumpoffthebentlegandswitchlegsairborneinadoublekneestrike.Youlandinthelowcrouchedposition,torepeatontheotherside.Onceyouarefamiliarwiththedrill,practiceitmultiresponse!Thisisaverycompleteandstrenuousexercise.
Oldtraditionalexercisesarenotnecessarilyoutmoded
Chapter3:BoxDrills
Thosedrillsrequirea“box”orhighstep,basicallysomethingyoucansteporjumponorfrom.Thesearethefirst“newandspectacular”plyometricsdrillsdiscoveredbyWesterntrainersintheSixties,andtheyaretrulythebread-and-butterofplyometricstraining.Thegenericword“box”istheretounderlinethatmanyeverydayorspecificobjectscanbeused.Theheightoftheboxisdependentonthetypeofexerciseortheproficiencyofthetrainee.Itissometimesbeneficialtograduallyincreasetheheightofthebox.Anaerobicsteporastackofthoseisagoodsolutiontothe“box”problem:theyarestableandstackabletothedesiredheight.Butanythinggoes:Itisthedrillthatcounts…
On-BoxJumpInSeries
Thisistheeasiestandmostrecognizableoftheboxdrills.Itcanevenbedoneaspartofyourjoggingroutinenearlyanywhere:onapublicbench,ahighcurb,alowwall…
Theclassicandunavoidablewaytopracticethedrillisthesmalllegs-togetherhopontotheboxwhereyouconcentratenotonheightbutonspeedofexecution:backandforth,fastandwithminimalgroundtime.Donottrytojumptoohighormakehugearmsmovementstosucceedjumpingup:jumpupanddownfastwitharmslockedandreboundonthefloorwithnopause.
Keypoints:
Concentrateonspeedandminimumgroundtime.Donottrytosettheheighttoohigh.
Whenmastered,increaseheightveryslowlyandgraduallytokeepexercisechallenging.
Lockyourarms(inguard)toavoid“helping”thejump.
Legstogether.Makesureyoudonotevenslightlyemphasizeonelegovertheother.
Hopon,hopoff,asfastaspossible
Theotherwaytodothedrillistoincreasegraduallytheheightofthebox.You
stillconcentrateonspeedandno-pause,buttheefforttojumpupbecomessignificant.Thisexercisecannotbeexecutedasfastastheclassicversion.Thisisthereasonthatthehighversionshouldbepracticedasanadditionaldrill,butnotinsteadoftheclassicversion,thebenefitsofwhichareveryimportanttothekickingartist(inspiteofthefactthatitlookseasierandsimpler).Asanorderofmagnitude,thestartingheightofthe“box”forthisexerciseshouldbeyourknee.
Keypoints:
Heightbeingthepoint,youcanhelpyourselfwithhandmovesMakesureyoustandupontheboxwithstraightenedlegsbeforeyoujumpbackdownBendthekneeswhenyouland
WorkwithrhythmandgraduallyreducethepausesinbetweenjumpsProgressgradually:thisisachallengingexerciseforthejointsJumpupforheightthenimmediatelybackdown
Forallvariations,makesureyouhoponandoffasquicklyaspossible
Thereisakickingvariationofthebasicdrillthatemphasizestheplyometricangle.Fromtheregularstandingpositioninfrontofthebox,deliverafrontkickwhileusingtheboxasaproptoforceaproperhigh-kneechamber.Deliverthekickasanexplosivepowerkickfromthestartingpositionandchamberback.Asthefootlandsbackonthefloor,youimmediatelyjumpupfrombothfeetontothebox,aspertheclassicdrill.Hopbackdownandimmediatelydeliverafrontkick,samelegasbefore.Chamberback,landfootandjumpupontothebox.Andrepeat…
Keypoints:
Drillonelegatatime;donotalternatekicksinoneseriesProgressgradually
andreducegroundtimeasyoubecomeproficientThekickneedstobepowerfulbutstartfromarelaxedstandingpositionJumpupfrombothlegsassoonasthekickingfootreachesthefloorFrontKickoverbox,thenjumpupandbackdown
Deliver a full-powered front kick before hopping in order to benefit from the drill
Onceyouareveryproficientinthebasicdrills,youcanstarttodothebasicvariationsasanadditionaldrill,spicingtheroutineabit.Thetwobasicvariationsare:twistingairborneandone-legged.Theprinciplesstaythesameandwearenotgoingtowritetoomuchaboutit.Justrefertotheillustrationsbelow.Rememberthatthedrillscanbeexecutedfast,orhighandwithkickinginvolved;allpreviouskeypointsstayvalidandshouldbereferredto.
On-boxtwistjump
On-boxone-leggedjump;youcanaddakicktoo
On-box one-legged twist jump; illustrated with an additional kick
Hereisprobablytherightplacetosayawordaboutankleweightsandweightvests.Addingweightwhendoingplyometricswillobviouslyincreaseperformance.Butitshouldbeclearfromallthecautionarywordsintheintroductionthatthisisonlyforverywell-conditionedyoungathletes,andafteraverygraduallearningcurve.Theauthordoesnotrecommendtheuseofankleweightsorweightvestsforjumpingandboundingplyometrics,butfor
exceptionalathletes.Thosetrainingaidsareagreathelpthoughinregular(non-plyometric)exercises.
Box-onandUp
Thisistheclassicandextremelybeneficialdrillinwhichyouusetheboxasaspringboardforahighjump.Thisisnotamulti-responsedrillinwhichyourepeattheexerciseasfastaspossible.Insteadofminimizinggroundtime,youminimize“box-time”.Startingfromasemi-squatposition,youjumpontotheboxwithbothfeet,receivingyourselfonbentknees.Assoonasthefeettouchthebox,youstrivetojumpup,offthebox,ashighaspossible.Whenyouland,turnaroundandrepeat,butthereisnoneedtorunback:Justrepositionyourselfinsemi-squatandrepeat.Donotpracticeonhardorconcretefloors.
Keypoints:
Concentrateonjumpingashighaspossible
Nopauseontheboxbetweenthetwojumps
Onlyoncemasteredshouldyouincreaseboxheight,andnottoapointwherethefirstjumpisachallengeinitself.
Jumpontheboxandthenashighaspossiblefromthebox
Box-offandUp
Beforewestartwithoff-boxdrills,awordofcaution:Theseexercisesareharder
onthejointsandrequireagradualapproach.Proceedcarefully,andneverpracticeonhardfloors.
Fromtheedgeofthebox,hopoffwithlegstogether.Bendthekneeswhenlandingandjumpupimmediatelyfromthesemi-squatashighaspossible.Again,thisisnotamulti-responsedrill.Hopdownandimmediatelyup.Thenclimbbackontheboxtorepeat.
Keypoints:
Concentrateonminimumgroundtimeafterthehop-off
Jumpashighaspossible;trytoimprovegradually
Legstogetheratalltimes
Startthedrillcarefullyandgraduallyfromalowbox.Increaseheightofboxwithproficiency.
Jumpofftheboxintoacrouchandthenashighaspossible
Thedrillnotbeingmulti-response,youcancapthedrillwithakick,immediatelyasyoulandfromthejump.Abackkick,forexample,isshownbelow.
Landandimmediatelyexecuteabackkickoverthebox
Box-offandLong
Thisexerciseisverysimilartothepreviousone;youjustjumplonginsteadofhigh.Yousimplyhopofftheboxandlandwithbentknees.Fromthiscrouchingpositionyouimmediatelyjumpintothelongestpossiblejump.Then,youclimbbackontheboxandrepeat.
Keypoints:
Concentrateonminimizingthepausebetweenthehop-offandthelongjump;trytousethemomentum.
Thesecondjumpisaslongaspossible;markdistanceifyoucanHop-offdrillsarehardonthejoints;proceedgraduallyandcarefully.
Jumpdownfromtheboxandthenimmediatelyasfaraspossible
Justlikeforthepreviousexercise,youcancapthedrillwithakickexecutedimmediatelyafterlandingfromthelongjump.Itisbeneficialtodosowithkicksstartingclosetotheground,forexampletheDropTwinRoundhouseKick,aspresentedatright.
Upon landing, cap the drill with kicks from crouched position like the Drop Twin Roundhouse
BoxCross-overJump
Thisisaveryimportantmulti-responseexercisetobepracticedoftenandalwaysasfastaspossible.Withonefootsidewaysonthebox,yousimplyjumpupandlaterallyoverthebox.Youlandwiththeotherfootsidewaysonthebox,andjumpupimmediatelyback.Minimizinggroundtimeisthekeytoplyometricdevelopmenthere.
Keypoints:
Thisisafullylateralmove
Concentrateonminimizingthepauseinbetweenjumps
Youcanslowlyincreaseheightofthebox,butonlywhenthedrillisperfectlymasteredatgivenheightandneveratthecostofspeedHopbackandforthandminimizegroundtime
Onceyouhavemasteredthedrill,trytoincreaseheightofthejump,whilekeepingtherhythm.
Whenproficient, jumphigherwhilekeepingswitchingfastbetween jumpsGreatdrill fora fast side-stepintokick
Therearekickingvariationsofthisdrillthatareworthmentioning.Thefirst,presentedbelow,simplyaddsafrontkickduringtheclimbupthebox.Itisagreatexercisebutcaremustbetakentokeepasmoothrhythmwithnopauses.Thedrillmustbeapproachedgraduallyinordertoensurebothgoodkickingtechniqueandminimumgroundtime.
Deliverafrontkickwhileclimbinguplaterally,hopdownwhileswitchinglegs
Thesecondkickingvariationofthedrillconsistsinaddingasidekickwhileclimbingup.Theprincipleisthesameasforthefrontkickversion,butitisamoredifficulttechniquetoexecute.Oncemastered,dopracticewithsmoothrhythmwhilestrivingtoreducegroundtime.
Climbuplaterallywhilechamberingthesidekick;kickandchamberback;hopdownwhileswitchinglegs
BoxSwitchJumps
Thisisaveryeasyexercise,morelikeabox-aidedjog,butimportanttodo.Itis,forexample,agreatdrilltodoasawarm-up.Thedrillwillonlybebeneficialifitisdonemulti-response,asfastaspossible.Withonelegtouchingtheupperedgeofyourbox,youhopandswitchlegsasfastaspossibleandrepeat.Continueuntilmuscleexhaustion.
Keypoints:
Concentrateonspeed.Trytoliterallystayairborne.Keephoppinguntilyoufeelmusclestrain
Switchlegsasfastasyoucan
Aneasyversionofthedrillsimplyusesthefirststepofastaircase;itisasbeneficialifexecuteasfastaspossibleandcanbedoneduringyourjoggingroutine.
BoxLateralStep-up
Thisdrillisnotajumpbutalateralstepping-upexercise,greatfortheknee,theabductorsandtheadductorswhichplaysuchanimportantroleinkicking.Thedrilllookseasy,butitisextremelychallengingforthekneejoint;itneedstobeapproachedcarefullyandverygradually.Startwithalowstepandslowly;stopattheearliestjointpain.Onceyoubecomeproficientthough,itisanimportantdrillthatmustbeexecutedinamulti-responsefashion.Iwouldnotrecommenditsexecutionwithadditionalweight,butforthemostexperiencedathletes.
Asillustratedbelow,youstandwithaboxonyourleftandplaceyourcrossingrightfootonit.Liftyourselfupstraightandletyourleftfoottouchthetopoftheboxbeforegoingbackdowninplace.Repeatuntilexhaustedandswitchlegs.
Keypoints:
Onceproficientminimizebothbox-timeandground-time;keephoppingupanddownsmoothlyKeepupperbodystraight,handsinguardDrillwithcaution
Climbupanddownlaterally,crossedleg
Chapter4:Hurdles
“Hurdles”isaquitegenerictermforbasicallyanythingthatisnotabox.Weshalltrytogiveanotherexampleeachtime,butthemeaningisanexercisepropthatistoonarrowortoolowtobeabox.Theboxwouldnotbegoodforthespecificexercise,althoughtheplyometricsprinciplestaysthesame;thereforearealhurdle,orabelt,oratire,ortrafficcones,orapunchingbagwillbeused.Thesedrillsarebasedonexercisesalreadydescribedbutarealwaysmulti-response,andthespecifichurdleisneededtoallowforfastrepetitionsofthejumps.
SuccessiveHeightJumps
Thisisacloserelativeoftheflyingdoublekneekick,withadashofon-boxjump.Thisissimplyasuccessionofforwardhighjumpsoveraseriesofhurdles.Theillustrationsshowtheuseofrealhurdlesasaprop,butanythingsimilargoes:tablelegs,ropes,belts,exercisebenches…
Itisoftendoneinmartialartsclasseswithpartnersholdingtheirgibeltsbetweenthemselvesattheappropriateheight.Whenthepractitionerclearsatleastthreeofthesebeltsinsuccessionandback,hereplacesoneofthebeltholderstoallowhimtodothedrill,andsoitgoes…Thisisagoodwaytobuilddojocamaraderie.
Thedrillmustbefirstmasteredatareasonableheightandsingleresponse.Then,tobebeneficial,itmustbepracticedinserieswithnopauseforatleasttwo,butpreferablythreehurdles.Andback!Theheightandnumberofjumpsmustbethenincreasedverygradually.Startingheightshouldbeatmid-thigh.
Keypoints:
MasterthedrillcarefullyfirstConcentrateonminimizinggroundtimefirst.Notheight.Aseriesshouldbeatleast4bounds(2hurdlesandback)Legstogetheratalltimes
Jump over successive hurdles in sequence, legs together, no pause
IncrementalHeightJumps
Thisimportantdrillcouldbeconsideredavariationofthelateralhoppingexercise,madeincrementallymoredifficult.Thepropneededisaropeoranelasticband,orbeltstiedtogether,longenoughtoallowforatleastthreejumps.Theropeisfixedfromthefloordiagonallyuptoapole(orheldbyapartner)atmid-sternumlevel.Alongerropeandamoregradualtheslopewillallowformorejumps.Startingatthegroundextremityoftherope,youhoplaterallyandslightlyforwardovertherope,legstogether.Asyouprogressforward,theheightincreases,andsothedifficultyoftheexercise.Oncethedrillmastered,concentrateonminimalgroundtimeasyouproceedforward.
Keypoints:
Oncethedrillismastered,concentrateonminimumpausingbetweenthejumpsRopesetupshouldallowforaminimumofthreejumps.Themoreandthemoregradual,thebetter.Legstogetheratalltimes
Hoplaterallyandforwardoveraropeofincreasingheight
LateralHeightJumpsinSeries
Thisisagainavariationofthelateralhopsandjumps.Thepurposeofthepropshereistoensureaseriesofjumpswithnopauseandinthesamedirection.Thisisadifferentdrillthanthehop-back-and-forthexercises:Hereyoukeepjumpinginthesamedirection,usingthesamelegandcoremuscles.
Thepropsusedintheillustrationsaretrafficcones,buttheycanbeanythingthatishighenoughforthepurpose.Rememberthatlateraljumpsaregenerallylowerinheightthanfrontones.Trafficconesareaboutthebestheight,butthefollowingcanalsobeused:stacksof2to3oldtires,ropesandbelts,lowhurdles,narrowboxes,lyingheavybags,exercisebenchesandmyfavorite:partnerssittingonthefloor…Useyourimagination.
Justmakesureyoustartwithaboutknee-height,andwithenoughpropsforaseriesofatleast4jumps.
Legstogether,jumplaterallyoveracone,thenimmediatelyanother,andanother…Allinthesamedirectionandwithnopause.Repeat,andthenpracticeontheotherside.
ThisisagreatdrillfortheimprovementoftheFlyingSideKickforexample.
Keypoints:
Concentrateonminimizinggroundtime(Makesurepropsareplacedadequately)MakesureyouaresetupforatleastfourjumpsRepeatdrillseveraltimeinthesamedirectionbeforeswitchingsidesLegstogetherHeightanddistancebetweenhurdlescanbeincreasedgradually,butneveronaccountoftheno-pauseaspect
Hop laterally over at least 4 successive hurdles with no pause. Repeat
TheFlyingSideKick
SpeedSideHopsOveraBag
Thisisasimplevariationofthelateralhoppingdrill.Theonlydifferenceisthat
thehopwillhavetobeslightlyhigherandslightlywiderbecauseofthehurdle.Butthisdrillisalsototallyaboutspeed,notheightordistance.Itisalsoadrillinplace,withnogoingforward.Thisisagreatdrillifyouconcentrateonthemulti-responseaspect,andthesizeofthebag(oranyotherprop)allowsforvariationsinexecution.Astackofoldtirescanalsobeused,startingwithone,andthengraduallystackingasecondandathirdasprogressisachieved.Orastackofaerobicsteps;useyourimaginationandtheequipmentaroundyou.Youcanalso“use”apartner,proneoronhandsandknees.
Remember:Thisisallaboutspeed,hoppingbackandforthfastandwithnopause.
Keypoints:
Speed,asmentionedConcentrateonminimizinggroundtime.Nohigherorwiderhurdlebeforethedrillismastered
Hopbackandforthoverthebagwithnopausewhatsoever
Chair-onKicks
Achairisbasicallyahighboxwithaback.Itisalsoaubiquitousprop,foundvirtuallyeverywhere.Theseatofthechairwillgiveaplyometric“box”starttothedrill;the“back”partcanbeusedforforcingahighandchallengingchamberofakick.Weshallpresentafewexamplesofdrillssynergisticallymixing
plyometricsandkickingexercises,butthepractitionerisinvitedtodevisehisownasperhistrainingdictates.Itshouldbenoted,again,thatthesedrillsmustbeapproachedslowlyandgradually:Thehighsteppingcanstressuntrainedjoints;theseexercisesareforwell-trainedartistsingoodshapeandregularlydoingbasicplyometrictraining.
Caution:Pleasemakesurethechairsusedaresturdy,stableandappropriatefortheexercise.
Thestep-upfrontkickisaclassicandverybeneficialexercise.Asillustratedbelow,itisbestexecutedwithtwochairs:oneforthestep-up,andonetoensureahighkneechamber.Fromastandingposition,placeonefootonthechairandimmediatelystepupwhileliftingtheotherlegintofrontkickchamber.Kick,chamberbackandstepdownwithbothlegs.Repeatimmediately,withthesameleg.Oncethemusclesareexhausted,switchsidesandrepeatwhilekickingwiththeotherleg.
Keypoints:
Youdonothaveto“run”inbetweenkicksbutoncethedrillstarts,itmustbeexecutedinasmoothanduninterruptedway.AlwaysgobacktostartingpositionwithbothfeetonthegroundYoucanstartandfamiliarizeyourselfwiththedrillbysteppinguplower(aerobicstepforexample)andwithnosecondchair(thebackofwhichforcesyoutoliftthekneehighandearlyinthekick!).
Stepupandfrontkickinonesmoothmove
Thestep-uproundhouseisamorechallengingdrill,butitwillneedonlyonechairasthebackofthestep-onchairwillservethechamberingaidpurpose.The
principleofthedrillisthesameasforthepreviousfrontkick:worksmoothlyanduninterruptedlyfromstandingpositionbacktostandingposition,asillustratedbelow.Itisrecommended,whensteppingon,toplacethefootturnedoutwards,inordertofacilitatethepivotoftheroundhousekick(asclearlyillustratedinstep2).
TheprinciplesandkeypointsofthedrillarethesameasfortheStep-upFrontKickdrill.
Otherkickscanbedeliveredasperthissetup:sidekicks,backkicks,crescentkicksandmore.Thisislefttothereader’sdiscretion.Butoneshouldrememberthatthepurposeisnottomakethedrillsmorecomplexandsophisticated,buttoimplementtheplyometricprinciplesintokickingdrills;thekicksinthemselvesare,fromthispointofview,lessimportant.
Step up with foot turned out and deliver roundhouse kick smoothly over the back of the chair
SplitJump-and-kickOverChairHurdle
Thisisanextensionofthepreviouslydescribed“SplitJumps”drill,anextremelyimportantexerciseinitself.Itisnowcombinedsmoothlyandwithnopausewithakick.Thesimpleversionofthedrillonlyrequirestokickafterthesplitjump,anddoingsowithnopauseandwithachairtoenforcehighchamberingandgoodtechnique.Inthemorechallengingversionofthedrill,thekickwillbedeliveredafterastep-upmoveontothechair.
Apicturebeingworthathousandwords,pleaserefertoillustrations1to6fortheFrontKickvariationofthebasicdrill.Afterthesplitjump,assoonaslandingandwithnopause,youexecuteafrontkickoverthechairinfrontofyou.Youthenchamberbackandlandthefootbackwards,assumingthestartingsplitpositionfromwhichthekickinitiated.Youthenexecuteanewsplitjump
andrepeatthekickontheotherside.
Keypoints:
Concentrateonexecutingsmoothlyandwithnopause.Noneedtorun,butitmustbedoneseamlessly.
Adapttheheightofthechairtoyourproficiency.
Thedrillcallsforkickingalternatelywithbothlegs.
Advancedartistscanexecutewithankleweights.
Splitjumpswithimmediatefrontkickoverachair
Thedrillcanbeexecutedvirtuallywithanykickandtheartistisencouragedtodevelophisownexercisesasperhisstyleandphysiology.Twomoresimpleexamplesarepresented:Letyourimaginationdotherest.Illustrationsbelowshowabasicsidekickdrillandaspin-backhookkickintothesamedrill.Thekeypointsandprinciplesstaythesameasforthefrontkickvariationpresentedatthebeginning.
Splitjumpsintofullsidekickoverfrontchair
Splitjumpsintospin-backhookkickoverchair
Inthemorechallengingfullversionofthedrill,youwillsplitjumpthenstep-upontothechairbeforekicking.Itisbasicallytwopreviouslydescribedexercisesbundledtogetherinseries.Thisischallengingbutextremelyefficient.TheFrontKickversionofthedrill,presentedonthispage,necessitatestwochairs:oneforthestep-upandtheotherasahurdleforahighchamber.Immediatelyafterthesplitjump,smoothlyandfromverylow,youstepupwithonefootontothechairanddeliversmoothlyafrontkickoverthesecondchair.Chamberbackandlandthekickingfootbackontotheground.Youthenstepdownwiththeotherfootdirectlyintolowsplit(guard)position.Fromthereyouwillexecuteanewsplitjump/step-up/frontkick,thistimeontheotherside!Keepkickingandswitchingsidessmoothlyanduninterruptedly.
Split jump low, step on the chair, front kick and back down into low split position to repeat
ThisshowsasimpleSideKickversionusingonlyonechair.(Onecaneasilyimagineasidekickforwardversionwitha90degreespivotonthechair,butthatwouldnecessitatetwochairslikethefrontkick.Useyourimaginationformorevariations).Refertotheillustrations;theprinciplesarethesame.
Keypoints:
Minimizegroundtimeafterthesplitjump;stepupimmediatelyandinonesmoothmove.Stepdownjustasyouhavesteppedupandlower“standing”legdirectlydeeplybackwardsintolowsplitposition.Noneedforextraspeedbutconcentrateonsmoothuninterruptedexecutionandrepetition.Alternatesides.
SideKick:Theexecutionislikethefrontkickvariationuntilthekickitself.Chairispositionedaccordingly
Thissequenceshowsastep-uproundhouseversionofthedrill,usingonechaironly.Thebackofthechairservesashurdleforthelegchamberthatis
simultaneoustothestep-up.Theprinciplesandkeypointsareidenticaltothoseforthefrontkickandsidekick.Worksmoothlyanduninterruptedly,fromalowsplitposition.
Splitjump,step-uproundhouse,downandrepeatonotherside
Itisnowclearthatyoucansoexecuteallkindsofkicksandenjoythebenefitsofplyometricexercise.
Chapter5:Stairs
Therearestairseverywhere,soitisaneasyproptohaveanduseinyourpractice.Itisagreattrainingaid,notonlyforplyometrics:Everybodyremembersthemovie“Rocky”…
Thestairsallowforacombinationofbothheightanddistancewhenjumping.Awordofcautionthough:Notalltypesofstairslendthemselvestoalldrillsandsomeset-upscanbedangerous.Alwaysexerciseonthelowerpartofthestairsandproceedcarefullyandgradually:Afallfromstairsispotentiallyverydangerous.
UpwardStairsJumps
Thisisthecombinationofahighandalongjump,withlegstogether.Yousimplyjumpfromthebaseofthestairsuptothehigheststepyoucanreach.Stepdownandrepeat.Itwouldbemore“plyometrically”beneficialtokeepjumpingup,butwecannotrecommendthisforsafetyreasons.Thisexerciseisalsobestexecutedonwidestepstairs.Oneoftheadvantagesofstairsjumpingisthatiseasieronthejoints,asyoulandhighattheendofthejump.
Keypoints:
LegstogetheratalltimesProceedgraduallyandcarefully.Getacquaintedwiththeexerciseandthespecificstairsbeforeaiminghigher.Trytominimizethepauseneededbetweenthejumpstogetbackdown.
Trytoreachhighestpossiblestep.Repeat
Jumpbothhighandlong
LateralStairJumps
Thisisamulti-responsedrillinwhichyoushouldhopbackandforthwithminimumgroundtime.Legsarenottogether:itisaLateralLongJumpDrill(Chapter2)executedonastaircase.Itisevenbetterifyoucanuseaverywidestaircaselikeinapublicplace,whereyoucanjumpsidewayswhileadvancingslowlyforwardwitheachjump.
Standingsidewaysatthebottomofthestairs,youjumpoffonelegandtrytoreachthehighestpossiblestepwiththeother.Asthesecondfootreachesthehighstep,youimmediatelyjumpbackdowntothestartingpositioninordertorepeat.Iftheset-upallowsforit,itisrecommendedtojumpdownonlyonestepandthenrepeat;inthiswayyouminimizegroundtimeandjointpressure,butyoukeepgoingupastheexerciseproceeds.Somethinglike:threestepsup/onedown…
Keypoints:
Concentrateonminimizinggroundtime,butbecareful,especiallyonthejumpdown.Familiarizeyourselfwiththedrillandthespecificstairsbeforetryingforlongerjumps.Drilluntilthemusclesareexhausted,thenswitchlegsandexecuteontheothersideThejumpdownisnotpartoftheplyometricexerciseandishardtothejoints.Itneednotbeexecutedforcefullylikethejumpup.
Laterallongjumpsonthestairs
Jumplaterallyhigh,longandfast
Off-boxOntoStairs
Inthisdrill,fullyplyometric,youjumpoffaboxandthenimmediatelyupontostairs,tothehighestpossiblestep.Thejumpupisthereforebothhighandlong,andafterahop-off;agreatexercise,withtheaddedbenefitofajumpupeasieronthejoints.Butaswithanythinginvolvingstairs,becareful!
Doafewdryrunstopositiontheboxinfrontofthestairsattherightdistanceforyourproficiency.Thenincreasethedistanceanddifficultyverygradually.Thisisnotamulti-responsedrill,butdoproceedbackdownandontotheboxwithnodelay.
Keypoints:
Concentrateonminimizinggroundtimebetweenthehop-offandjumpup.Trytograduallyandcarefullygetontoahigherstep.Repeatuntilthemusclesareexhausted.
Hop off and immediately up onto the highest step possible, no pause. Repeat
LateralUpandKick
Thisisalateralstep-upfollowedbyakick.Thestairsallowforahigherlateralstep-up,andforacontinuousexercise(withthesameleg)solongastherearestairstoclimb.Thisisanimportantdrillthatallowsformanydifferentkicktypes.
Asyoustandlaterallyatthebottomofthestairs,youplaceonefootonthehighestpossiblestair(Caution:Startcarefullyfromonesteponly!).Fromthisposition,youexplosivelyliftyourselfuponthisfootwhiledirectlychamberingyourkick.Atrightthefrontkickversionisillustrated.Afterkickingandchamberingback,youlowerthefootontothestepjustbelow.Youthenrepeattheexercisewithoutanypause,liftingthenon-kickinglegtothenexthighestpossiblestep.Theideaistoclimbuptwoorthreestepsatatime,eachtimeloweringthekickingfootonestepdown.2up,1down;2up,1down.Orevenbetter:3up,1down;3up,1down.
Keypoints:
Concentrateonsmoothuninterruptedwork,allthewaytothetopofthestairs.Keeppracticingonesideuntilexhausted,thenswitchlegs.Startcarefullyandgraduallyfromonesteponly;thenincreasethenumberofstepsup.Godirectlyintokickingchamber.Whenthedrillismastered,concentratetominimizegroundtimebetweenlegdownandnextstepup.
Stepuplaterallytwosteps,kick,loweronestep,repeat
Asmentioned,thedrilllendsitselftoallkindsofkicksandthereaderisencouragedtoexperimentcarefully.Thesequencebelowillustratesasidekickversionandbelowthatisthedrillwithafullroundhousedeliveredtotheside(nopivot).
LateralupandSideKick,repeatinseries
LateralupandRoundhouseKicktotheside,repeatinseries
Thecrescentkickscanbenefitverymuchfromthesedrills.Manyotherkickscanbedrilledbutshowingmorewouldbeunnecessary.Trythem!
StairsLateralUpandCrescentKick
BoxSwitchJumps(Revisited)
AsmentionedinChapter3,theBoxSwitchJumpsDrillcanbeexecutedatthebottomofastaircase.Refertoprevioussection.
BoxSwitchJumpsatthebottomofastaircase
Chapter6:ElasticBands,MedicineBallsandWeightPlatesElasticbandsareamust-havetrainingpropfortheMartialArtist.Thereare
severalexercisetypesthatareespeciallysuitableforthekickerthatweshallpresent.Mostelasticbanddrillshaveacertainamountof“plyometry”built-inwhentheyareexecutedinserieswithminimumpause.Notallarefully“plyometric”,butdefinitelyallarebeneficial.Theyshouldbepartofeverykickingartist’sroutines.Asinglewordofcaution:Bewareofthebandtearing
duringadrill!Oneshouldgetatasteofbeinghitfullforcewithatearingbandtounderstandtheamountenergybuilt-inandthebruisinganddamageitcancause;theleastwouldbeabigblueecchymosis.Itisrecommendedtodiscard
bandsshowingsignsoftearandwear.
MedicineBalls,alsoknownasexerciseballsorfitnessballs,areheavyballsforspecificfitnessdrills.Therearemanyexercisespossible,manyofthemplyometricinnature.Medicineballsaregreatforupperbodyandabdominaldevelopment.Theyalsocanbeusedforlegsdevelopmentinmorecomplexdrills,butweshallpresenthereonlytwoexercises,withapartner,fortheplyometricdrillingoftheobliqueandlateralmuscles.Thesemusclesarepartofallkickingmaneuvers,butespeciallyimportantincircularandspinningkicks.
ElasticBandKicks
Thesedrillsaresimplykicksdeliveredwithanelasticbandaroundyourwaistandpullingyoubackwards.Thoseareidealforthrustingkicks,wherethehipsmoveforward,astheywillimprovetheexplosivepowerofthemusclesinvolvedinthepenetrationeffect.Theyarealsoverygoodforotherkicks,likefullroundhousesorcrescentkicks,butthenmustbeexecutedwithlesspull-back.Theonlykicksnotsuitableforthedrillarethespin-backkicks,obviously.Averyimportantpointistoalwaysremember,attheendofthedrill(atleasttenkicks),toexecutethekicklikewisebutwithouttheelasticbandtofeeltheboostofenergythepracticegivestothekickingmuscles.Alwaysexecutefive“no-band”kicksaftereachseries.Youshouldbeamazedbytheresults.
Theidealwaytopracticeiswithtwopartners:oneholdingtheelasticbandandpullingyouappropriatelybackwards;theotherplayingtheroleofthetarget“pulling”youinjustenoughtomakesureyoutrytogoalittlefurther.Ofcourse,thepartnerholdingyoucanbereplacedbytyingthebandtothewall,anexerciseladderoradoor.Thiswilleliminatethefinetuningoftheexercisewhereyourpartnerpullsbackjustenoughtoletyouthrustforwardwitheffort.Butitisgoodenoughforthedrillifyoumakesureyoustartfromadistancestretchingthebandjustenough.
Likewise,the“targetpartner”canbesimplyimaginedorreplacedbyaheavybagoranothertarget.Again,itwillnothavethe“luring”effectofamovingpartner,buttheextramilewillbelefttoyourconcentrationandimagination.
Keypoints
Explodeintothekickwithnopreparatorysteportell-talemotion.Avoidtelegraphingyourintentions.TrygraduallytoincreasespeedanddistanceMakesurebandisnotsoextendedthatyouloseyourbalance.Keeptechnical.Alwaysdoatleast10repswiththesamelegwithminimalpausetimeinbetweenkicks
Alwaysfinishtheserieswith5kickswithouttheband,atfullspeedanddistance.
Elasticbandpenetratingfrontkickwithtwopartners
Thesimplestexampleandmostcommondrillisthestraightforwardkick,illustratedherewithtwopartners.Repeatatleasttentimes(oruntilexhausted)withthesameleg,dropthebandandexecute“free-style”(sameleg)fivetimes.Switchlegsandrepeat.
Somecoachesalsodothedrillwithweightedankles,butIpersonallythinkthatisoverdoinganddivertingthefocusfromthemainpurpose.
Thefiguresbelowillustratetheexecutionofthedrillwithahoppingsidekickwitha“target-partner”.Theelasticbandisfixedonahookinthewall.Principleisthesame:executethekickasfaraspossibleatleasttentimes.Strivetogofurtherfastereachtime.Thenreleasethebandandexecutethekickfivetimes.Repeatontheotherside.
Elasticbandfrontlegsidekickwithonepartner
Thefiguresbelowillustratethedrillwitharearlegcrescentkicktoafocuspadholdbyapartner.Ofcoursethetargetcouldbefixedlikeaheavybagorapunchingball,butagoodpartnerwillalwaysbebetteratgettingthemostoutofyou.Theprinciplesandthewaytoexecutestaythesameasforthepreviouskicks.
Elasticbandrear-legcrescentkicktofocuspad
Manyotherkicksaresuitable;useyourimaginationandstartdrilling.
StepsandRuns
Thesearethemoreclassicexercisesforthepurposeofallowingyoutomovefastertoclosethedistanceorbetterpositionyourselfforakick.
Themostcommonofelasticbanddrills,usedbycoachesinmanyothersportdisciplines,istheElasticBandSprint.
Asillustratedbelowyourunforwardwhileapartnerpullsbackontheelasticbandaroundyourwaist.Yourpartneruseshisbodyweightandpullsbackjustenoughtoallowyoutoprogressslowlyforward.Youshouldsprintfortentotwentyseconds,andthencomebacktoyourstartingpointtocatchyourbreath.Aimtorepeattentimes.Someathletesprefertousetwoelasticbandsacrosstheirchestdiagonally,criss-crossed.
Elasticband-restrainedfrontkick
Front-legfrontkickwithelasticbandresistance
Thisdrillisamustpracticeforstaminaandmusclepower.But,ontopofit,themoreMartialArts-specificversionsmustbedrilled.Thosearebasicallythesteppingtechniquesspecifictoyourartortoyourfightingstyle.Weshallgiveafewexamples,butyoushoulddrillthespecificonesyouuseingeneralpractice.Hereistheplacetounderscorehowimportantthesedrillsare.Theyoungartistcouldbelookingdownontotheseexercisesasnotchallengingorinterestingenough;hewouldbemakingaseriousmistake.Theexperiencedfighterknowsthatitisthepositioning,thetimingandallthepreparationthatwillmakeatechniquesuccessful,notthetechniqueitself.Learntomovefastfirst,yourkickswillscore!
KeyPoints:
Partnersensitivityiskeytothedrill:Youshouldbepulledbackjustenoughtomakeforwardsprintingdifficult,butnotstoppingyou.Yourpartnerslowsyoudownbutwalksbehindyoutoavoidoverstretchingofthebandorslowingyoutoomuch.Makesureyouarebentforwardtomakethedrillaboutthelegs,notthelowerback
Sprintwithelasticband
TheElasticBandFullStepistheclassicfullstepforwardoftraditionalmartialarts,withanelasticbandpullingyouback.Thisdrillmustbeexecutedwithanexperiencedpartnerwhowillnotbetryingtoholdyouback,butwillbeexertingjustenoughforcetomakeyourprogressiondifficult.Thisisamucheasier“pull-back”thanfortheSprintversion.Ideally,youshouldbeallowedtodotwofullstepsbeforegoingbacktostartingpositionandrepeat.Keepdrillinguntilyourmusclesareexhausted;youcanexecuteaclassicalpunchwitheachstep,forform.
KeyPoints:
Thestepmustbetechnicallygood:Makesureyourheadstaysatlevelduringallofthestep,andyourbodystaysstraight.UseyourlegsandhipsDonotpausebetweenthetwosteps,andalternatethesideofthefirststep
FullSteptraditionalpunchwithelasticbandpull-back
TheElasticBandHalf-Stepismuchmoreimportanttopracticalfighting.Itwillimproveyourspeedofpositioningandclosingthegap.Asillustratedbelowyoujustpushforwardfromthebackleginfightingstancetomovethefrontlegforwarduptohalfthedistancebetweenyourlegs.Youthenpullinthebacklegtogetbackintofightingstance.Repeatfast,progressingforwardwithoutmovinganythingotherthanyourlegs.Yourpartnerpullsbackwhileyouexecutetenstepsinseries.Gobacktostartingpositionandrepeatuntilyourmusclesareexhausted.Thendoafive-stepsserieswithouttheelasticband,tryingtomakethelongestandmostexplosivehalf-stepspossible.Thenrepeatontheotherside.
Keypoints:
ConcentrateonthestepbeingyourclosingthedistanceforanattackMakesurethatyourheadstayslevelandthatyoudonottelegraphthestepinanyway.Repeatinseries.NopauseAlwaysexecutewithnobandattheend.
Move forward with exploding half-steps against band pull-back
TheElasticBandSideCrossStepisagreatdrillofthetraditionalsidestepthat
willbuildpowerfulspecificmuscles.Dopracticeit,evenifyouthinkthestepitselfisoutmodedinmodernfighting.Youshouldpracticebothwaystocrossstep:crossinginfront(forthesidekick)andcrossingbehind(fortheroundhousekick).Therefore,thebestwaytopracticethedrillistodobothwaysinsequence,alternatingthefirststep.Insidestance,withapartnerholdingtheelasticbandaroundyourwaist,cross-stepinfront,thenbehind.Ifpossible,dofourstepsbeforegoingbacktostartingposition.Repeatuntilexhausted,thenexecutethedrillwithnoband.
KeyPoints:
Staytechnicallycorrectinspiteofthepull-back.MakesureyourheadstayslevelandyouuseonlyyourlegsAlwaysexecutewithnobandattheendofthedrill.
Progresswithalternatingsidecross-stepsagainstbandresistance.Keepheadlevel.
TheElasticBandSideStepisthemoremodernversionofthetraditionalCrossStep.Theprinciplesarethesameanditshouldbedrilledinthesameway.Thereisnofrontorbehind-crossinginthiscase,justbringingthefeetsidebyside,butstilloneshouldstrivetodoatleastfourside-stepsbeforegoingbacktostartingposition.
KeyPoints:
MakesureyoudonottelegraphthestepConcentrateontheexecutionasagap-closingmoveagainstanopponent.Staylevel,nobobbing!
Shufflesidestepagainstelasticbandresistance
AnimportantStepcombinationdrillisthehalfstep+shuffle,illustratedbelow.Theprinciplesstaythesame.
Fast half-step to close the distance, followed by shuffle, against band resistance
Elasticband-restrainedsprint
Half-stepdrillwithelasticband
Sidehopdrillwithelasticband
Therearemanyotherstepsandcombinationsofstepsthatcanbesopracticed,evenobliqueandbackwardsteps.Dopracticethoseyouusewiththeelasticband;thiswillprogressivelybuildyourfree-fightingskillsinwaysyoucannotimagine.
StepandKick
Thesedrillsarethecombinationofthetwopreviousones,onwhichfoundationtheyarebuilt.Thesearetheultimatedrillscombiningthestepthatwillleadtothekick.Again,themanypossibleexercisesarelefttothereader’simagination.Dopracticethebasicdrillsandthenyourownpreferredkickingtechniquesaccordingly.Thesedrillsaremore“plyometric”inthattheyareakickafterastep,inseries.Itisimportanttoconcentrateonthestep,andthenonminimizingthetimebetweenthestepandthekick.Proceedgradually.
ThemostclassicalofthosedrillsistheHalf-StepRear-LegFrontKickillustratedbelow.Yourpartnerwillpullyoubackjustenoughasyouexecutehalfastepforward,immediatelyfollowedbyafull-powerpenetratingrear-legfrontkick.Gobackandrepeat,abouttentimes.Executethenfivetimeswithnobandandrepeatontheotherside.
KeyPoints:
Concentrateona“realfighting”execution.Minimizepausebetweenstepandkick.Avoidanytell-talemovementtelegraphingyourstep.
TheillustrationbelowshowsaFront-legFrontKickafterhalf-step+shuffle.
Smallstepforwardwithfrontfootfollowedbyrear-legfull-poweredpenetratingfrontkickwithhipthrust
Halfstepandfrontrearlegfrontkickwithelasticband
Small step forward, shuffle, front-leg penetrating front kick
Figuresbelowillustrateahalf-steplowkick(LowStraightLegRoundhouseKick)withfullhiprotation.Inthisexercise,yourpartnermustpullbackaccordinglytoallowyouagoodtechnicalkick.Itisalsorecommendedyoupracticethisdrillwithasecondpartneractingasatarget,topullyouinand
allowforafull-poweredkickontoatargetpad.Remembertodofivekickswithoutthebandattheendofeachseries.
ElasticBandLowKickwithtwopartners
MedicineBallTwists
Thisisaverysimpleexercise,extremelyimportantinspiteofthefactitlookssoeasy.Asshownbelow,yousimplytwisttopasstheballtoyourpartnerwho,standingback–to-backwithyou,twiststoreceiveit.Hethentwistsasfastaspossibletohanditovertoyouontheotherside.Ofcourse,youhavetwistedyourselftocollectit.Youkeepthisgoing,asfastaspossible,foraslongaspossibleuntilyourmusclesgetexhausted.Repeatwiththeballturningintheoppositedirection.
KeyPoints:
Yourfeetarestuckintheground,unmovable.Minimize“balltime”WorkyourwaygraduallytoheavierballsAfterthedrill,executeafewspinningkicks
SimpleMedicineBallTwists.ExecuteFast
MedicineBallExtendedTwists
Thisdrillissimilartothepreviousone,andtheprincipleandkeypointsarethesame.Theonlydifferenceisthat,thistime,thetwopartnersstandabitfurtherawayfromoneanotherandtwistinthesamedirection.Thiscausestheballtotravelinan“8”patterninsteadofacircle,andcausesthepartnerstohavetotwistevenmore.Apicturebeingworthathousandwords,itwilleasiertograspfromthefiguresbelow.
Drillfastwithlegsimmobile.
Abitcounter-intuitivebutforcesanextendedtwist
DrillforfastspinningKicks
Thisdrill,andthepreviousone,areextremelyimportantforexplosivespinningkicks.
WeightPlateSweeps
Thisdrillusesaweightplate;startlightat10poundsandincreaseweightgradually.Thedrillisamulti-responseexercisemimickingaclassicsweepingthrowtechnique(DeAshiBarai).Itisagreatabductors/adductorsexercisetobeexecutedcontinuouslywithoutanypause.Yousimplypushtheweightplatewithyourfootasifyouweresweepingyouropponent’sfrontleg.Stepandrepeatimmediatelyasillustratedbelow.Doalltheroom’slengthandcomebackbyswitchinglegs.Keepatituntilmusclesfeelexhausted.Concentrateonthesweepandkeephandsupinguardasifareal-lifesweep.Whenproficient,increasetheweighttobeswept.
KeyPoints:
DonotrestinbetweensweepsorwhenswitchinglegsattheendoftheroomPushsidewaysandnearyou;pushacrossyourbodylineKeeppushinglegnearlystraight
Step,Pushtheplate;Repeat
WeightPlateGroundPush
Forthisdrill,youshouldstartwithaheavierweightplate,letussay20or30pounds,andincreasegradually.Thisisaverysimplebuthardexercise:Pushcontinuouslyaweightplateonthegroundasillustratedbelow.Yourhandsareontheplateandyourarmsarestraight,asinapush-upposition.Youstartpushingtheplatearoundtheroom,usingonlyyourlegs.Workwithfaststepstomakethisdrillaplyometricmulti-responseone.Pushcontinuouslywithnopauseuntilexhausted.
Oncefamiliarwiththedrill,youcanmakeitmuchmorechallengingbyhavingapartneruseanelasticbandtopullyouback;ofcourse,heshouldpulljustenoughtomakeitdifficultbutnottostopyourforwardmovement.Yourpartnerfollowsyouaroundtheroomwhilepullingyoubackslightly.
ThefantasticPlateGroundPush
A partner and an elastic band will make the drill more challenging
Part2:Flexiometrics
Chapter7:General
PrinciplesandTheory
Flexibilitycouldbedefinedastheabilitytousethefullrangeofmovementofajointoracombinationofjointsandtherelevantmusclesattachedtothosejoints.Flexibility,orratherthepersonal“fullrange”ofanindividual,isverymuchdeterminedbygeneticsbutcanbeimprovedmarkedlybystretching.Stretchingistheelongationofthemuscles,jointsandconnectivetissuesinordertoimproveflexibility.
ForthekickingMartialArtist,theimportanceofflexibilityisobvious:itwillallowforlongerandhigherreach.Hidden,though,isanotherimportant,andmaybemoreimportantbenefitofhighflexibility:Speed.Evenifyoukicklow,flexibilitywillallowforafasterkick.
Flexibilityallowsyoutokickhigher…andfaster
Speedbeingapartofthe“explosiveness”equation,itisimportantforallathleticactivities.Flexibilityimprovesspeedpotential.Andasplyometricsarebasedoncontractingastretchedmuscle,flexibilitywillalsoimprovepotentialresultsfromplyometrictraining.
Theotherbenefitsofstretchingarecommontoallsports:bettermuscletone,lessdangerofinjury,easyuseofthefullrangeofjointmovementandreductionofmusclesoreness.Andtherelaxingeffectofstretchingiscleartoanyonewhohascappedafullyogasessionwithameditationandrelaxationposture:caremustbetakeninordernottofallasleep,andthefeelingofwell-beingisgreatanddifferentfromanyotherbroughtbyexercise.
Thegenerallyacceptedtheoryofstretchingdifferentiatesbetweenseveraltypesofstretching:
1.StaticStretching:Youbasicallyholdapositionatitsfull-rangeofmotion,likethesplits.SomeauthorsdifferentiatefurtherbetweenStatic-Passivewheregravityhelpstomaintaintheposition(Splits);andStatic-Activewherethemusclesareusedtomaintaintheposition(AlsocalledActiveFlexibilityStretching).Yogaistheembodimentofstaticstretching,anditsresultsforflexibilityspeakforthemselves.Thephysiologicaltheorystressesthatthereisnoneedtoholdastretchlongerthantwentysecondstobenefitfromit,althoughtwelvesecondsisaminimum.
StaticPassivestretching–gravityhelped
2.Dynamicstretching:Thisisobviouslystretchingwhilemovingandusesthefullrangeofajointmovementatregularorhighspeed,andusuallyinaspecificsportapplication.Youbasicallystretchthemuscledynamicallyintoanextendedrangeofmotion,BUTnotexceedingyourstatic-passivestretchingability.Anexampleisthestraight-legfrontkick,inwhichyoubalanceyourleghigherandhigher,butnotmorethanthefrontsplitsyoucoulddoonthefloor.
DynamicStretching:Straight-legFrontKick
3.Ballisticstretching:Thisisthe“old”andbadwaytostretch.Itusestheenergyofbouncingmotionstofurtherlengthenthemusclesandincreasetherangeofmotion,tryingtograduallyforceyourwayabitfurther.Thishasagreaterpotentialtocauseinjuryanddoesnotlengthenthetissues.DoyouremembertheStretchReflexmentionedin“Plyometrics”?Bouncingcausesthisreflexandthereforetheautomaticcontractingofthemuscle!Notgood!
4.PassiveStretching:Thisisanotherwordforpartnertraining,althoughthepartnercanbereplacedbyequipmentandstretchingmachines.Inprinciple,yourelaxyourmusclesandletthepartnerincreaseslowlyandgraduallytherangeofmotion.Ithasthegreatadvantagetoallowforstretchingbeyondthestaticrangeofmotion,butitrequiresgreatcareandsensitivityfromyourpartner.Also,thespeedofpressuremustbecarefullycontrolledtoavoidthestretchreflextosetin.
Passivestretching:ThehipjointinRoundhouseKickChamber
Therearemoresophisticatedstretchingstrategies,buttheyarebeyondthescopeofthisbook.
Weshallnotdelveintothephysiologyofstretching,asithasnodirectbearinginhowtotrainbesideswhathasalreadybeenwritten.Themusclesarecomposedofdifferentsortsoffibers,basedondifferentproteinsandconfigurations.Somespecificproteinshavemorebearingtotheelasticityofthefiberthanothersbuttheirnameswillnothelptheartist.Thejointsandconnectivetissuesalsoplaya
keyrole,butmostofitiscommonsense.Mostoftheconnectivetissuesthatincludewell-knowncollagenareviscoelasticinnature.Itsimplymeansthat,whenstretched,theydonotrevertimmediatelytotheirformerstatelikeelastic,butdosoveryslowlyandgradually.Thisexplainspartlywhyflexibilitywilltendtodecreaseifyoustoptraining.
Whilestretching,theartisthastocausethebodytoreconfigureitselfinamoreflexibleset-up;thiswillbeachievedbygoingveryslowlyandgraduallyabitfurthereachtime,avoidingthe“stretchreflex”,andbyloweringthesensitivitysignalssentbytheneurologicalinterfacestothemusclesandjoints.TheonlywaytodoallthatisbystretchingSLOWLY,relaxing,andmakinguseofthereciprocalinhibitionreflex.Thisisfancywordingforthebody’stendencytorelaxamusclewhentheantagonisticmuscleiscontracted.Inotherwordsandforexample,inyourfullstretch,slowlycontractyourquadricepstofurtherrelaxyourhamstrings.
Caution
Stretchingmustbedoneverycarefully.Itisobvious,asitisdealingwithelasticity.Overstretchinganythingelasticcancauseirreversibledamage.Ontheotherhand,stretchinghasbeendemonstratedtopreventfutureinjurieswhendoneproperly,andtohavealong-termprotectiveeffect.
Thisbookadvocatestrainingsessionsexclusivelydedicatedtostretching,butappropriatestretchingshouldalsobepracticedinthewarm-upandcool-downpartsofregulartrainingsessions;moreonthatfurtheron.
Dedicatedstretchingshouldonlybedoneafterwarming-up,asthewarmedmusclelendsitselftomorestretchingandlessdangerofinjury.
Stretchingmustbedonecarefully,by“listening”toyourbody:Youhavetoreachyourmaximumstaticrangeofmotionslowly,withrelaxedmusclesandwithoutbouncing.Thepositionshouldbeheldcomfortablyforabout20seconds.Ifyoufeelitisnotpossible,youarealreadytoofar;moreonthemethodologyfurtheron.
Neverstretchaninjuredmuscle.Donotusewarmingbalms(DeepHeat,BenGay,TigerBalm,andothers)assubstitutestoaphysicalwarm-up;thoseareexcellentforafter-training,orincombinationwitharealphysicalwarm-up.
Itwillneverbesaidenough:NEVERbounceorusejerkymovementswhenyoustretch!
Stretchingisnocontest:Donottryto“beat”apartnerorfriend!Stretchingisdoingyourownbestintheframeworkofyourgeneticpotential,andimprovingyourselfslowlyandgradually:Youcomparetoyourselfonly!
MethodologyfortheMartialArtist
Ithasalreadybeenmadeclearhowimportantstretchingisforthemartialartist:Flexibility,highKicksandSpeed!
Thisbookreferstodedicatedstretchingsessions,nottothewarm-upandcool-downpartsofothertypesoftrainingsessions.Theprinciplesstaythesame,withabitmoredynamicstretchingduringwarm-up.Anystretchcanbedoneduringcool-downasthemusclesandjointsarethenverywarmandsupple,butthepurposethereisrelaxationandlightstretchingtoavoidashorteningofthemusclelaterintherecuperationphase(especiallyafterpowerandweightwork).Allthestretchingexercisespresentedherecanbedoneinthecool-downpartofregulartraining.Stretchingcool-downisamustaftertheplyometricssessionsdescribedinthefirstpartofthisbook.Butacool-downsessionshouldnotexceed15minutes.
WiththeexceptionofDynamicStretchingthatwillbetreatedbrieflyandseparately,theMartialArtistshouldmainlystretchintheStatic-Passiveway,inthewayYogistrain.AfewdrillsofPassiveStretchingwithapartnerwillbepresented,asthose,whenwelldone,arebeneficialanddotendtopromotecamaraderieintheschool.Theyare,infact,similartothehelpprovidedbytheteacherorpropsinYogaclass.
TheconstantreferenceoftheauthortoYogaisnotrandom:Yoga,frommostschools,isdefinitelythebestwaytopromoteflexibility.Italsopromotescore-musclesbuilding,balance,breathingandconcentration;andthecross-practiceofYogaishighlyrecommendedtotheMartialArtist.Unfortunately,noteveryartisthasthetimeoropportunitytoaddYogatohiscrammedschedule.Therefore,thisbookwillpresentthemostimportantstretchingmovesforthekickingartist,andwheneverrelevant,willmentiontheYogaposturename.
ThedrillmethodologyisalsothatofYoga:
Afterwarmingup,theartistwilltakethepositiondescribedslowly.Hewillthenstretchslowlyandgraduallyclosetohismaximum.Hewillholdthispositionforapproximately20seconds,whiletryingtorelaxthestretchedmuscles.Heshould,whenpossible,trytogoabitfurtherbycontractingslowlytheantagonists(theopposingmuscles),andthenrelaxingmore.Oncerelaxedandwhilebreathingout,theartistwilltrytoslowlydeepenhisrangeofmotionalittlebitmore,avoidingthekick-inofthe“StretchReflex”.Heshouldtrytoholdthismaximumpositionforanother10to20seconds.Goingoutofthestretchshouldalsobedoneslowlyandgradually.Astretchshouldbeexecutedtwice,beforeprogressingtoanotherone.
Relaxingandcontrollingyourbreathwillbekeytoyourprogress,byallowingyoutobettercontrolofthestretchreflexandautomaticantagonisticbodyreaction.
DedicatedstretchingsessionsofonefullhourwillhelptheMartialArtistaccessahigherlevel.Butagain,thebodyneedsrestfromstretchingaswell.Thereshouldbeatleastonedayofrestbetweenthesessions,andmorethanthreesessionsaweekisnotrecommended.
Thegoldenrulesofstretching
Alwayswarmupbeforestretching.
Proceedslowlyandgradually.Nobouncingorjerkymoves!
Avoiddirectairflowwhilestretching.Noairconditioningorfandirectedtoyou.
Donotovertrain.Fullsessions:neveronconsecutivedays.Nomorethanonedayon/onedayoff.
Donotstretchinjuredmusclesorjoints.Instretching,“Nopain,nogain”isacounter-truth.Ifastretchhurts,stopimmediately.
Noneedtoholdafinalpositionmorethantwentyseconds.
Comeoutofstretchposesslowly.
Chapter8:DynamicStretching
Theseexercises,asmentioned,aremoreforthewarm-upphaseofanywork-out,includingflexiometricssessions.Weshallonlypresentafewdrillsasitisnotthecorematterofthisbook.Themovesmustbepracticedgraduallyandcarefully.Therangeofmotionshouldneverexceedthemaximumstaticstretchrange.
Awarm–upsessionshouldbestartedwithanoverallwarmingexerciselikehopping,ropeskippingorlightjogging.Theauthorbelievesthatasubsequentgoodwaytowarmupwouldbeabdominalexercises,astheyalsohavetremendousoverallbenefits.Crunches,legraisesandsimilardrillswillbothwarmupsafely,whilestrengtheningtheabdominalbelt.Furtherwarming-upcanbeachievedwithregularold-fashionedcalisthenics.Theauthorproposesinsteadtoexecuteslow-motionkickingmaneuvers,increasingspeedandheightslowlyandgradually,butthisisopentoeveryone’spreferences.
Oncethebodyiswarmedup,hereareafewiconicdynamicstretchingexercises,tobeperformed,ofcourse,onbothsides:TheStraightLegFrontKick
Thisisaclassickickinitself.Basically,onethrowsthefrontlegheldstraightgraduallyhigher,andultimatelyashighaspossible.Seebelow.Repeatwiththesamelegatleasttentimes,preferablywithoutloweringtotheground.Thisexerciseisobviouslydirectlybeneficialtomanyhighkicks.
Straight leg front kick. Repeat without lowering the leg, as a pendulum
Frontviewofthestraight-legFrontKick
ALotusKickwillobviouslybenefitfromthedrill
TheStraightLegSideKick
Thisissimplythesidekickversionofthepreviouskick.Theprinciplesarethesame:proceedslowlyandgraduallywiththelegheldstraight.Repeat,preferablywithoutloweringtheleg.Thetraineecanleanonthewalloradancebarforbetterbalance.
Thestraight-legSideKickdrill
AhighUpwardSideKickinuse
Thedrillwillobviouslybehighlybeneficialtohighsidekicks,especiallyupwardones.
TheStraightLegFront-BackPendulum
Thisisavariationofthefirstkick:whenyoulowertheleg,insteadofslowingdown,youkeepthemomentumaliveandthrowthestraightlegbackwardsina“straight-legbackkick”.Youslowlytrytogoashighaspossibleonboththeforwardandthebackwardmove.Keepyourupperbodyasstraightaspossible.
Straightlegbalancedbackandforthashighaspossible
Thisdrillwillbegoodforoverallhipflexibility,butespeciallybeneficialtobackkicksandtheirvariations.
TheSideKneeRaise
Thisistheliftingofthebentkneetothesideinthechamberpositionofthefullroundhousekick.Liftgraduallyashighaspossible.Repeat,preferablywithoutloweringthefoottothefloor.
Liftthekneeprogressivelyashighaspossible
Besidestheoverallflexibilitybenefits,thisdrillwillimproveboththespeedandthereachofyourroundhousekicks.
Respectivelyfasterandhigherkicks
TheInsideCrescentKick
Thisisaveryimportantkickinitselfandthereaderisagainreferredtoitsclassicexecution.Thekickistobepracticedgraduallyhigherandwider.Thedrillcanalsobepracticedwithapartnerholdinghishandhigherandhighertoforceyoutopassoverit.
The inside Crescent Kick as a dynamic flexibility drill
Kick over a partner’s extended hand, gradually held higher
TheOutsideCrescentKick
Thisistheoppositemaneuverofthepreviouskickdiscussed.Everythingsaidstaysvalid.
TheoutsideCrescentKick,practicehighandwide
Apartner’shandwillhelpyoukickinghigherandhigher
ThePhantomGroinKick
Againakick,andquiteaneffectiveoneatthat.Thereadercanagainrefertoitsclassicexecutionandapplications.Thekickshouldbepracticedlooselyandinarelaxedmanner,tryingtoreachhigherandhigher.Thisisaveryimportantexercise,asproficiencyinkickingrequiresgreatflexibilityofthekneejointthatisoftenunder-trained.
Trytoliftthelowerlegparalleltothefloor
Thephantomgroinkickisaredoubtablestrike
CobblerDynamicStretch
Thisisaclassicofmartialartswarm-up.Incobbler’spose,flipyourkneesupanddownprogressivelywider.Thestaticversionofthestretchwillbepresentedlaterindetail.
Thisstretchisbeneficialforallkicks,butespeciallysofortheconvolutedonesprogressingalongachangingtrajectory.
Therearemanymorepossiblestretchesandtheexperiencedartistisprobablyfamiliarwithmostofthem.Remember,dynamicstretchingismainlyforwarmingup.IntenseFlexiometricscallforstatic-passiveyoga-typestretching.
Moveyourkneesupanddown,graduallylower
An important exercise for kicks like the Outward-tilted Front Kick
Chapter9:LowerLegStretching
Lowerlegstretchingisimportantforoverallfitnessandinjuryprevention.Forthekickingartist,itwillbeofparticularimportanceforspeedofpositioningandforkicksrequiringfastpivotsonthestandingfootlikeroundhouseorspinningkicks.Itisagreatpreparationformanyplyometricsexercises.
RoundhouseKick
AnteriorLowerLeg
Themainstretchfortheanteriorlowerlegissimplysittingonyourkneesandheels.Yoga’sVajrasana.Thisis,ofcourse,alsotheclassicsittingandmeditativepositionofmostAsianMartialArts,andshouldposenoproblemfortheexperiencedartist.
Easybutimportant:Yoga’sVajrasana
Somepeopleareespeciallystiffthough,andtheposecanbeapproached
gradually:Sittingonthetoesfirst,thentheuseofacushionunderthefeet.
The stiffer trainee should sit on his toes first and then try the stretch with a cushion under the feet
Thetraineeshouldthendrillthebasicstretchalternativelywithopenedandclosedknees,asitstretchesthemusclesdifferently.Toprogress,thetraineeshouldthensitwithacushionunderthekneestofurtherstretchtheanteriorankleandlowerleg.Alternatively,heshouldpullonhisowntoeswhensittingtostretchthesemusclesevenmore.
Stretchwithclosedandopenedkneesalternatively
Oncetheposeiseasy,thetraineelookingforachallengeshouldproceedtosittingwithhisbottombetweentheheels.Thispose,Yoga’sVirasana(orHero’spose),ismuchmoredifficultandhastheadditionaleffecttostretchthefrontknee.Itshouldbeapproachedverycarefullyandgradually.
Morechallenging:Cushionunderkneesorpulluponyourtoes
Sittingbetweentheknees:Yoga’sHero’spose
ThenextstagewouldberecliningwiththebackonthefloortotheSuptaVirasanaposepresentedlaterfortheadditionalstretchingofthequadriceps(SeeChapter12)andillustratedinstep8.Theprogressionofkneelingposesinorderofdifficultyispresentedbelow.
ProgressivelymorechallengingtotheAnteriorLowerLeg
PosteriorLowerLeg
DownwardDogPoses
TheDownwardDogPose(AdhoMukhaSvanasana),shownbelowisoneofthemostrecognizableYogaposes.Itisahighlybeneficialpose,stretchingtheshoulders,thespine,thehamstringsandthecalves.Italsoirrigatesthebrainandallowsforbreathingexercises.Inourcase,wewantheretoconcentrateonthelowerlegmusclesandtissues,whichcallsforwhatisreferredtoasa“LongDog”,meaningalongerdistancebetweenheelsandhands.AshorterDogwillworkmorethehamstringsandtakeoffsomestrainfromthearmsandwrists.Aswearetryingtoconcentrateonthecalvesandadjoiningmuscles,itisimperativetoconcentrateontheirstretching,tokeepthelegsstraightandtostrivetokeeptheheelsontheground.Thebeginnershoulddoashorterdog,butstriveasmuchaspossibletostraightenhislegsandkeephisheelsonthefloor.With
training,hewillthenincreasethedistancebetweenhishandsandfeetformorecalfstretch.
Keypoints:
Inallvariations,concentrateonthespecificmusclesandjointsyouneedtoworkon;inourcasehere:thecalves’muscles.Thelongerthedistancebetweenyourhandsandfeet,themorethelowerlegstretch.Keepyourheelsontheground.Orstriveto!Stretchaspertheprinciplesexposedabove;twentysecondsandtherightmethodology.
TheDownwardDogposeforcalfstretch
Thestifferartistwillbenefitbystartingwithan“AlternatingDog”,liftingtheheelofonefoottobetterstretchtheotherone.Seebelow.
Stretchonecalfatatime
ThemoreflexibleartistwilltrytodoafullDogPosewithallitsotherstretching
benefits.Hewillalsoproceedtothemoreintense“One-LegDogPose”(EkaPadaAdhoMukhaSvanasana),inwhichmorebodyweightisplacedontheonestretchedcalf.Drillbothsides.
ThemoreintenseOne-legdownwarddogpose
Theprogressionofthevarious“DogPoses”intermsofdifficultyispresentedhere.
From easy to more challenging: Small Dog, Big Dog on toes, Big Dog, One-leg Dog
FlexedFootFrontLegStretch
Withyourfrontfoot10to15inchesinfrontoftherearfoot,flexthefrontfootasmuchaspossiblewhilekeepingtheheelonthefloor.Loweryouheadtowardsyourfrontkneetostretch.Thisisalsoahamstringandalowerbackstretch;thereforeyoumustconcentrateontheposteriorlowerlegandkeepthefootflexedatitsmaximum.
ThisisavariationoftheyogaposeParsvottanasana,butconcentratingonthelowerleg.
Keypoints:
FlexedfootatalltimesConcentrateoncalfmusclesKeepfrontlegstraight
FrontLegstretch:Concentrateonflexedfoot
Back-of-theKneeSittingOneLeggedStretch
ThisisYoga’sJanuSirsasana:Sittingwithonelegstraightandtheotherbentwiththesoleofthefootagainsttheinnerthighoftheextendedleg.Youlowerthechintowardstheextendedkneewhilepullingonthetoes.Thisexercisestretchesthespine,thehamstring,thebackofthekneeandtheposteriorlowerleg.Switchsides.
Keypoints:
Pulluponyourtoes:thestretchshouldmainlybeaboutyourposteriorkneeandlowerleg.Strivetocompletelystraightenyourleg,thenonlybendforward.Thefootshouldbeflexedatitsmaximum.
Yoga’sHead-to-kneeforwardbend
Shouldthestretchbedifficult,youshoulduseabandoratoweltoextendyourreach,asexemplifiedinthenextvariation.
Ankle-over-thighforwardbend:startwithaband(left)
Avariationofthestretch,especiallybeneficialifthebasicstretchisrelativelyeasyforyou,callsforplacingtheankleofthebentlegonthetopofyourextendedthigh.Thismakesthestretchmoredifficultwhilealsostretchingthemusclesofthebentleg.Itisrecommendedtobegingradually,withtheaidofabandoratoweltoextendyourreach,asshownbelowleft.Again,concentrateonpullingonyourtoes,notonthespinebend.
Inthoseback-of-the-kneeexercises,concentrateonpullingonthetoes!
SittingTwoLeggedStretch
Yoga’siconicPaschimottanasanaisthenaturalcontinuationofthepreviousstretches,bendingnowoverbothextendedlegs.Again,doconcentrateonpullingonthetoes,aswearetryingtostretchthebackoftheknee.Anddoproceedgradually,withthehelpofpropsifnecessary.
Yoga’s Seated Forward Bend, starting with the help of a band
Crossed-leggedStandingForwardBend
ThisisavariationofYoga’sUttanasanathatconcentratesonthebackoftheknee.Itisaveryimportantdrill.Yousimplycrossyourlegsinstandingposition,andthenbendforwardasmuchaspossible.Thecrossingofthelegswillcausetherearlegtobeextendedatitsmaximum.Strivetotouchthefloor,thenbringyourheadtoyourforwardknee.Maintainthepositionasperourguidelines.Switchlegs.
Thekeypointsarethesameasfortheone-leggedversions.Rememberespeciallythepullingonthetoes.
Keypoints:
FeetflatonthefloorLegsstraightConcentrateontheposteriormusclesoftherearleg.
Crossstraightlegsandbend!
Crossstraightlegsandbendforward
LyingOneLeggedStretch
ThisisYoga’sSuptaPadangusthasana.Lyingonyourbackwithbothlegs
straight,yousimplypullonthetoesofoneleginordertobringittowardsyourface.Theotherlegstaysstraightonthefloor.Proceedgradually,startingwithabandoratowelaroundyourtoes.Switchlegs.
RememberthatBack-of-the-kneestretchrequiresflexedfootandpullingonthetoes.
Keypoints:
Pullonyourtoeswiththefootflexedatitsmaximum.UpperbodyandotherlegstayincontactwiththefloorBothlegsfullystraightened
Yoga’sRecliningBigToePose,startinggradually
Pullonyourtoeswhilepullingthelegtoyou
Chapter10:HamstringsStretching
Itisobvioustotheexperiencedartistthataflexiblehamstringwillallowforhighandfastkicking,especiallyofstraightkicks.Thehamstringstretchesdoalsoelongatethelowerbackandareprobablythemostrecognizablestretchingexercisesforallsports.Theirbenefitsforgeneralfitnessaremanyandcannotbeunder-stressed.
FastHighKicksrequireflexiblehamstrings
SittingBends
OneLeggedSittingBends
ThisisagainYoga’sJanuSirsasana,butthistimewiththeemphasisonstretchingthehamstring.Butinthisversion,youwillnotforcefullyflexthefootandyouwillnotcatchyourtoes.Infact,theoppositeistrue:youwilltrytorelaxthefoot,soastoconcentrateontherearupperthighwhenstretching.Bendforward,whiletryingtoreachyourkneewithyourchin;andstrivetocatchyourfoot,orbetteryourheel.Notthetoes.Ifyoucan,justplaceyourforearmsonthegroundonbothsidesofyourextendedleg.
Ifyouarestiffandhavedifficulties,youcanuseabandtocatchyourfootandpullyourselfin,butthebandshouldbearoundtheheel,notthetoes.Bettereven,haveapartnerhelpyouasillustrated,inthepassiveassistedversionofthedrill.
Keypoints:
Donotpullonyourtoes,asitwilllimitthehamstringstretch.Thisisadifferentstretch.Relaxthefeetandpullontheheels.Elongateyourspineasyoubenddown;trytoreachnotonlydownbutfar.Concentrateonthehamstringandmakesureyoufeelitsstretch.
Yoga’s Janu Sirsasana. Start gradually with a partner help if necessary
Donotpullonyourtoes,butyourheel
TwoLeggedSittingBends
ThisisnowtheclassicYogaposePaschimottanasana,withemphasis,thistime,
onthehamstringstretch,notonthetoes.Refertopage116andthepreviouspage.Sittingwithextendedlegs,bendforwardandstrivetoreachthekneeswithyourchin.Pullonyourlowerlegs,anklesorfeetifnecessary,butnotonyourtoes.Keepyourfeetrelaxedandconcentrateonthehamstringstretch.Exhaleandtuckyourbellyinformorereach.Likeinthepreviousexercises,useabandorapartnertohelpyougraduallyimprove.
KeyPoints:
Feetrelaxed,notflexedLegscompletelystraightandtogetherElongatethespineasyoubenddown
Yoga’sPaschimottanasana.Alsopassiveassisted
“Donotpullonyourtoes,buttheheelsortheplantsofthefeet”
Open-leggedSittingBends
ThisisYoga’sUpavisthaKonasana,theopenleggedversionofthepreviousstretch.Thisisagreatstretchinwhichthebellydoesnotlimittherangeofthestretchasitisnothinderedbythethighs.Sittingonthefloorwiththelegsopened,yousimplybendtowardsthefloor,strivingtoreachthefloorwiththechin,asfaraspossible.Asperyourpersonalpreferences,yourhandscouldhelp“pulling”onthefloorinfrontofyou,asillustrated,or“push”fromthefeet.Themoreflexibletraineeswillstrivetoplacethewholeupperbodyincontactwiththefloor.
KeyPoints:
LegsstraightandfeetrelaxedOpenlegsaswideasnaturallypossible,butwithoutstretchingoutmore,inordertoconcentrateonthehamstring.Stretchingwiderwillalsostretchtheadductorswhichwedonotemphasizenow.Lengthenyourspineasyoubenddown.
Yoga’s Upavistha Konasana. Reach as far as possible between your straight legs
Strive to place your whole upper body in contact with the floor
LyingLegPulls
Thisis,again,simplythe“hamstringversion”ofthepreviouslyencounteredSuptaPadangusthasanaofYoga.Pleaserefertopage118.Thistimethough,youwillpullontheankleortheheelofthestretchedleg,notthetoes.Lyingdownonyourback,youwillstrivetopullinthekneeofonelegtowardsyournose.Youmustkeepyourbackandtheotherlegstraightandonthefloor.Switchsides.
Keypoints:
BothlegsmustbetotallystraightBackandsecondlegmustbeontheflooratalltimesDonotlifttheheadorcurvetheback
Yoga’s Supta Padangusthasana. Pull in the straight leg to your nose
Ifyouarestiff,itisrecommendedyouproceedgraduallyandcarefully:1)Pullthestraightenedlegin,butwiththeotherlegbent.2)Useabandtopullthelegin.3)Haveapartnerassistyouinpassivestretching.
Proceedgraduallyandcarefullyintothestretch
Pullontheheel,notthetoes
StandingElevatedOneLeggedBends
Thisisaclassicrelaxinghamstringstretchwidelyusedbyjoggersandbicycleenthusiasts.Youwillexecuteitwithmoreintentandconcentrationtoelongateyourhamstrings.Withonelegelevatedonatable,dancingbarorotherprop,orevenheldbyapartner,youbenddowntowardsyourstraightenedknee.Makesurebothlegsaretotallystraightandadjustthelegelevationtoyourproficiency.Switchlegs.
Keypoints:
BothlegsstraightElongatespineasyoubenddownThestandinglegshouldbeaboutverticalforthisstretch.Donotgofora
splits-likeposition;ifeasy,youshouldelevatethelegmore.
Strivetoplaceyourchinontoyourelevatedknee
StandingFrontBends
FrontLegBends
Yoga’sParsvottanasanaisthesimplebendingoverthestraightenedfrontleg.Simpleitseems,butagreathamstringstretchitis.Switchlegs.
KeyPoints:
BothlegsarestraightElongateyourspineasyoubenddownConcentrateonyourhamstrings
Strivetoplacechinonkneeofstraightenedfrontleg
Therearevariationsoftheposewithdifferentplacementofthearms.Youcan
placethebackofthehandsonthefloorasfaraspossiblerearwards(Seebelow).Youcanalsointerlaceyourfingersbehindthebackandliftthearmsashighaspossible.
Yoga’sParsvottanasana
ClassicFrontBends
Yoga’siconicUttanasana,concentratingonthehamstrings,notthelowerleg.
KeyPoints:
LegstotallystraightCatchyouranklesandpullinElongatespineasyoubenddownConcentrateonhamstringsBreathewhilestretching
Yoga’sUttanasana
HerearethedrillsrecommendedtograduallyachieveUttanasana:1.Strivetotouchthefloorwithyourfingers(thenhands)whilekeepingthelegsandback
straight
2.Placeyourhandsonthefloor,withkneesbent.Graduallystraightenyourlegswhilekeepingthepalmsofthehandsonthefloor.
3.Executetheposewiththehandsonthefloor
OpenLegsFrontBends
Yoga’sPrasaritaPadottanasana.Bendingforwardwithwide-openlegs.
KeyPoints:
LegsstraightConcentrateonthehamstringsElongatethespineandstrivetoreachthefloorwiththetopofyourhead
Legs wide open, bend forward in between and pull yourself down
FrontSplits
TheFrontSplitsareaniconicdifficultposethatcanserveasagoaltostrivetoreach.TheYogaversioniscalledHanumanasana.Itsimportanceforhighkickingisobvious,lesssoitsimportancetofastkicking.Theposestretchesmuchmorethanthehamstrings,anditisimportanttoconcentrateonthehamstringsofthefrontlegforprogressinthedrill.Thefrontsplitsalsostretch,amongothers,theadductorsandthequadricepsoftherearleg;theyareaverycompleteexercise.
Thepositiontoachieveisillustratedatrighttop.Proceedverygraduallyandcarefully,usingyourhandsonthefloortocontrolthestretch:Thisisadifficultanddangerousexercise.
Onceyoucanroutinelytakethepositioneasily,itistimeformorechallenge.Rightcentershowshowyoushouldbendforwardandaimyourchintowardsyourextendedkneeformorehamstringstretch.Rightbottomshowstheuseofacushiontoelevatethefrontlegabitmore,formorehamstringstretch.Proceedcarefully.
TheFrontSplits:Yoga’sHanumanasana
MorechallengingFrontSplits
Useyourhandstocontrolyourcarefuldescentintothespilts
AssistedStandingSplits
ThisisaclassicMartialArtsstretch,commonlypracticedinmanyschools.This
isnotfullyapassivestretch,butmoreofanassistedpartiallyactivestretch:Youdosomeofthestretchingyourself,thoughwiththehelpofanexperiencedpartner.Therearetwowaystoexecutethedrillandyoushouldworkoutboth.
UpwardAssistedStandingSplits
Withonefootonyourpartner’sshoulder,orinthecrookofhisarmifyouarestiffer,youlethimretreatslowlywhileyourotherfootstandsinplace.Bendoveryourstraightenedleg,keepingholdofyourpartneratalltimes.Allstretchingprinciplesapply:Takethepositionslowlyandgradually,thenholditfor20seconds.Releaseslowly.
KeyPoints:
BothlegsperfectlystraightTheelevatedlegisturnedperfectlystraight,kneepointingupwards,forhamstringworkHoldyourpartneratalltimes
TheclassicUpwardAssistedStandingSplits
DownwardAssistedStandingSplits
InthisotherclassicMartialArtsstretch,youwillbendoverthestandinglegwhileyourelevatedfootstaysonyourpartner’sshoulder.Asheslowlyretreats,youpivotonyourstandinglegtopositionthekneeupwards,andbendover.Carefully.
KeyPoints:
BothlegsstraightMakesurestandingleg’skneepointsupwardsUsehandonthefloorforconfidencebuildingandsafety.
The downward version of the Assisted Standing Splits. Use experienced partner only
Heron’sPose
Heron’spose(Krounchasana)isaclassicYogaposethatalsoworksonbalance,butweshallconcentratehereonthehamstringstretchingemphasis.Thefactthatthelegisstretchedinasittingpositionworksthemusclesslightlydifferently.Sittingononeknee,withtheotherlegextended,youpulluptheextendedlegtowardsyournose.Seebelowrightandworkwiththepropermethodology.
Keypoints:
Donotconcentrateonthebalancesideofthedrill;youcankeeponehandonthefloorBringthekneetothechin,nottheheadtotheleg
Yoga’sKrounchasana
Ifyouhavedifficultysittingonyourkneeforreasonsofflexibilityorbalance,youcanstartthestretchwhilesittingwithonelegbent,asshownbelow.
ThepreparatoryversionoftheHeronpose
Chapter11:AdductorsTraining
Theconnectionbetweenadductorflexibilityandhighkicksisobvious.Therewillbenohighkicking,andespeciallynofasthighkicking,withoutadductorflexibility.SideKicks,roundhouseKicksandHookKickswillgaininspeedwithmoreflexibility.Butresultswillcomeonlyaftersustainedmethodicaltraining.
Cobbler
Thewell-known“CobblerPose”,illustratedbelow,iscalledinYogaBoundAnglePose(BaddhaKonasana).Itisaveryimportantpositionforanareadifficulttostretch.Useyourelbowstopressdowntheknees.Thetraineeisencouragedtositinthisposition,withnoextraeffort,whenhehasidletime;justsit.Whenpracticing,thesameeffortsandmethodologyasbeforeareofcourse,warranted.
Yoga’sBaddhaKonasana–Cobbler’spose
Thestiffertraineecanstartgraduallywithpillowsunderhiskneesforgradualintroductiontothestretch.
Cushionswillhelpgetgraduallyintothepose
Bothbeginnerandadvancedartistwillbenefitfromapartner’sassistance.
Thepassiveassistedversionofthestretch
Themoreflexibleartistwillalsodrillthemoreadvancedversionsoftheposture:leaninginfrontandlyingdown.The“LyingCobblerPose”(SuptaBaddhaKonasana)worksthestretchinadifferentwayandisrecommendedasaseparatedrill,bothinitsactive,passiveandpassiveassistedversion.
Ifflexibleenough,executethestretchwhilebendingforward
Yoga’s Supta Baddha Konasana; execute normally and passive assisted
LyingWideStretch
Thisdrillisa“light”versionofYoga’sSuptaKonasana.Lyingonyourback,youliftbothlegsstraightandopenthemaswideaspossible.Youthencatch
yourfeet,preferablytheheels,andproceedtopullbothstraightenedlegsapartandtowardsthefloor.Itisimportanttoexecutethedrillwithstraightlegs;ifyouarestiff,dousebandstocatchyourfeetasillustratedbelowright.
KeyPoints:
BothlegsstraightThebackandheadstaystraightonthefloor.Donottrytoreachout.Pullthefeettowardsthefloor
Yoga’s Reclining Angle Pose. Proceed gradually, with bands if needed
Keep your back on the floor; do not go into “Plough Pose” and concentrate on your adductors
SittingWideStretches
SittingWideOne-LegSideStretch
ThisisYoga’sParivrttaUpavisthaKonasana,averyimportantoverallstretch.Yousitwithyourlegsopenedaswideaspossible.Alwaystrytogoabitmoreforwardwithyoursitbonesinordertostartfromthewideststretchpossible.Bendsideways,tryingtoreachyourtoeswiththeoppositehandandfromaboveyourhead.Proceedgraduallyandcarefully,and,intheend,youshouldbeabletoassumetheposeillustratedatbottom.
KeyPoints:
LegsstraightandspreadaswideaspossibleBendsidewaysonly.Resisttwistingthebody.Trytocatchthetoeswithbothhandswhilestayingfullysideways
Parivrtta Upavistha Konasana, Yoga’s Revolved Seated Angle Pose. Proceed gradually
SittingWideOne-LegFrontStretch
Yoga’sParsvaUpavisthaKonasanaiseasierthanthepreviousposture,butno
lessimportant.Itisagainofprimaryimportancetoassumethewidestpossiblesittingstance.Stretchopenandthenbendstraightoveroneofyourlegs,aimingforthekneewithyourchin.Bothlegsasstraightaspossible!Switchlegs.
KeyPoints:
Legsstraightandspreadaswideaspossible.ElongatethespinewhenbendingConcentrateontheadductorsandrelax
Yoga’s Side Seated Angle Pose. Open legs as wide as possible…and a bit more
Elongatethespinewhilebendingdownintoposition
SittingWideMiddleStretch
Yoga’sUpavisthaKonasana,theall-important“SeatedAnglePose”.Thispostureisextremelyimportantforhighkickingandrequiresalotoftraining.Sitwithyourstraightlegsstretchedaswideaspossible.Useyourhandstopullthesitbonesevenmoreforward.Thenproceedgraduallyasillustrated.Bend
forwardslowlyandspreadyourhandsforwardtoyourmaximum.Relaxandstretchasperourmethodology.Youshouldfinallybeabletoliewithyourhandsspreadforwardandyoursternumonthefloor.Whenyouarecomfortablewiththisposition,youcanthentrytospreadyourselfevenmoreonthefloorandcatchyourfeetwithyourhands.
KeyPoints:
LegsstraightandspreadaswideaspossibleElongatethespineduringthestretchAtyourmaximum,liftthechin
Yoga’sUpavisthaKonasana.Proceedgraduallyasdescribed
Inordertomakeprogresswiththisveryimportantexercise,itisrecommendedtogethelpfromapartner.TherearetwoPassiveAssistedversionsofthestretchverymuchinuseinMartialArtstraininghalls:Eitheryourpartnerpushesyourlowerbackdownandforward(belowtop;orhepullsyouforwardbyyourhandswhilespreadingyourlegswithhis(belowbottom).
Apartnerwillhelpyouprogressinthestretch
LyingOne-LeggedStretch
Lyingonyourback,youmoveonestraightlegtotheside,slowlyandkeepingincontactwiththefloor.Catchyourheelwithyourhandandpulltheleguptowardsyouwhilekeepingitonthefloor.Theotherlegstaysstraightandinplace.TheRestofthebodystaysstraightandonthefloor.Switchsides.
KeyPoints:
Legsstraight.
Theback,theheadandthelegsstayincontactwiththefloorTrytokeepthebodystraightandimmobile
DonotstretchinawaythatwillliftthelegfromthefloorConcentrateontheadductors.
The Lying one-legged stretch: Thewhole back of the body stays in contact with the floor at all times
Frog
Thisisasimpleandrelativelyeasydrill:Practiceitoftenandstriveformaximumstretch.Withthefeetpointingoutwards,loweryoursitbonesasmuchaspossibleandplaceyourarmsbetweenyouropenknees.Inthisposition,youmustalreadyfeeltheadductors’stretch.Youthenuseyourelbowstoopenyourkneesevenwider.Goforthemaximum.Thisdrilllendsitselfeasilytoslacking.
KeyPoints:
Thestretchcomesfromthecombinationoftheloweringofthebottomandtheopeningoftheknees.PerformbothconsciouslyatthemaximumConcentrateontheadductors
Trytokeeptheupperbodystraight
Pushthekneesopenandloweryourselfasmuchaspossible
Pushyourkneesopenwithyourelbowswhilesittingaslowaspossible
SideSplits
TheiconicSideSplitsarethenaturalcontinuationoftheSittingWideStretches.Keepmovingthehipsforwardwithfeetstucktotheground.Gradually!Beextremelycarefulwiththisposition.ThebestdrillstoprogresstowardstheSideSplitsaretheSittingWideStretchesandtheAssistedSideKickStretchpresentedlateron.
KeyPoints:
Straightlegs
Feetflexed
Bodystraight
SideSplits
AssistedRoundhouseChamber
The“AssistedRoundhouseChamber”isofcoursehighlyrecommendedforahighorfastroundhouse,butnotonly.ItisthedrillwehavealreadyseeninDynamicStretching,butexecutedasperourstatic(passive)methodology.Itis
besttoexecutethedrillinfullguardandfightingchamberposition.Ifyouarestifforhavebalancedifficulties,youshouldleanonawall,buttrytokeepaserectasyourflexibilityallows.
KeyPoints:
Keepyourupperbodystraight;donotlean.ConcentrateontheadductorsStandinglegmustbestraight
Yourpartnerliftsthechamberedknee.Leanonawallifnecessary
AssistedRoundhouseChamberStretch
AssistedSideKick
Thisisbasicallyanassistedstanding“SideSplits”,butwithemphasisonthespecifickickingposture.Animportantexercisetobedrilledcarefullywithanexperiencedpartner!
Startgraduallywithasimpleliftingofthelegwhileyouleanonawallforsafetyandbalance(1).Youcanlaterplaceyourfootonhisshoulderandletgoofthewall(2).ThepositionyoushouldstriveforisillustratedbyFigure3.
KeyPoints:
BothlegsstraightConcentrateonthesidekickposition;body,hipsandlegsinlineMakesureyourpartnerwillreleasethestretchassoonasyousignalhim
Proceedgraduallytowardsstandingsidesplits
FootonshoulderinSideKickPosition
Chapter12:Quadriceps
Quadflexibilityisimportantforoverallspeed,forbackkicksandallsortsofspin-backkicks.Itisalsoaverybusymuscleinallkickingmaneuversandstretchingwillpromotespeedandinjuryresistance.
BackKick
StandingQuadStretch
Thisisasimple,classic,butoftenneglectedstretch.Usedasacool-downlightstretch,itshouldbeworkeduponseriouslyandmethodicallybytheseriousartist.Quadsareoftenneglectedinstretchingroutines,undeservedly.
TheStandingQuadStretchisthesimplepullingoftheheeltowardsthebuttock(1).Thefeelofthequadstretchisveryclear,anditisimportanttogoasfaraspossibleeachtime:itisnotarelaxingexercisebutafullstretchbyitself.Ifyouencountersomedifficultiesinexecutingthestretch,therearetwopreparatoryversionstodrill,illustratedinFigures2and3:usingawallforbalanceandexecutingthedrilllyingonthefloor.
KeyPoints:
Concentrateonthequadriceps,feelthestretchTreatitasachallengingstretchandgoasfaraspossible,asperourstretchingmethodology.Keepthethighverticalandincontactwiththestandingthigh.
Keepthebodystraight,noleaning.
TheStandingQuadStretchanditspreparatoryversions
Onceyouperformthestretchroutinelyandeasilytoitsmaximum,therearethreevariationsyoucanexecutefromtimetotime:a.Pullingtheoppositefoot,i.e.theleftfootwiththerighthandandvice-versa.Itstretchesthequadricepsa
bitdifferently.
b.Usingawalltopushtheheeltowardsthebuttockinordertogofurther.Youuseyourbodyweighttostretchfurther.
c.Usingatable,ahighstool,orthesaddleofastationarybiketopushthefoottowardthebuttock.Theprincipleisthesameasb),butyouleandownaswellasbackwithyourbodyweight.
Onceyouhavemasteredthebasicstretch,youshouldmovethethigharound,asinphotosbelow,forjointflexibilityandtolookforthepositionyoushouldmoststretchin:“whereyoufeelthestretchmore!”.Forexample,youcanmakethestretchmorechallengingbyliftingthethighback.
KneelingQuadStretch
Fromaone-kneestance,yougrabyourrearanklewiththesame-sidehandandpullyourheeltowardsyourbuttock.Youleanforwardanddeepenthelungeforalongerstretch.Ifthefloorishardoryourkneeissensitive,placeatoweloracushionundertheknee.
KeyPoints:
Thelunge,i.e.theopeningbetweenthelegs,mustbeasdeepaspossible.Concentrateonthequadbeingstretched.Leanforwardandloweryourhips
Stretchthequadindeeplunge
Useatowelorcushiontopreventkneestress
RecliningHeroPose
The“RecliningHeroPose”(SuptaVirasana)hasbeenmentionedinthelowerlegstretchingsection(Chapter9).Itisalsoanextremelyeffective,butdifficult,quadstretch.Itishighlyrecommendedbutmustbeapproachedverygraduallybecauseitstrainstheknees;thesitbonesliebetweentheknees.Onceithasbeenmastered,itisagreatposture,increasingflexibilityinthewholeofthefrontleg.
Caution:proceedextremelycarefullyandgraduallyfromthesimple“sittingonyourknees-pose.Theprogression,illustratedbelow,shouldbe:one-legstretchrecliningonelbows,both-legsstretchrecliningonelbows,andthefinalboth-legsback-on-the-floorposture.
KeyPoints:
ConcentrateonthequadricepsStrivetoplacethewholebackincontactwiththefloor.
GettinggraduallytoSuptaVirasana
Chapter13:GluteiandHipBelt
Thebuttocksandhipjointsareobviouslyapartoffastandgoodkicking.Goodpostureandtechnicaldeliverywillallbeinfluencedbytheirflexibility.Thesemuscles’tonuswillalsobecriticalinone’sabilitytopositiononeselfforadecisivekick.
AdownwardBackKick,andagoodreasonforhipbeltflexibility
DeepStep
The“DeepStep”or“LowLunge”stretchisveryimportantandmustbedrilledasafull-fledgedstretch,notasarelaxingorcool-downexercise.CalledAnjaneyasanainYoga,itmustbetakentothelimiteachtime,andthenabitmore.
Yousimplytakeadeeplungepositionwithonelegextendedstraightbehindyou.Pushthehipsforwardandfeelthehipjointandthequadricepsbeingstretched.InYoga,yougenerallyextendthehandsoveryourhead,pointingatthesky.Inourcase,itisenoughtoletthearmsdangleattheside;justmakesureyourbodyisstraightandverticalandthatyoudonotusethehandstoresistthestretch.Switchlegs.
KeyPoints:
ExtendthelegbackasfaraspossibleBendthefrontlegbypushingthehipsforwardKeeptheupperbodystraightandvertical,orevenbendingslightlybackwardsConcentrateonthehipjoint
Anjaneyasana,pushthehipsforward
When proficient, try to curve the back and elongate the spine for a more challenging stretch
Splits
Wehavealreadyencounteredthe(Front)Splits.Thesplitsareaverycompletestretchingexercise,puttinginplaymanyofthemusclesgroup.Therearetwowaystofurtherstretchthehipjointspresentedinhere.Useapilloworfoldedtoweltoincreasetheheightoftherearorthefrontleg.Ofcourse,todoso,youneedtomastertheclassicFrontSplitsfirst.Proceedcarefullyandgradually.Donotforgettopracticebothsidesbyswitchingtheleginfront.
The“enhanced”FrontSplits
LyingKneeTwist
Thisisawell-knowncoolingdownposetobedrilledasafull-fledgedstretch.Lyingonyourbackwithonearmextendedsideways,youpushthekneeoftheextendedhandsidetowardstheground,whilekeepingyourback,extendedarmandextendedstraightlegontheground.Itiseasytounderstandfromtheillustrationbelow.
KeyPoints:
TheshouldersandbackstaystraightandincontactwiththefloorKeeptheextendedhandonthefloorandperpendiculartothebody.Usetheotherhandtopushthekneetowardsthefloor.Looktowardsyourextendedhand
Rotatethehips,notthetrunk!
LyingLegTwist
ThisisYoga’sEkaPadaJatharaParivarttanasana,alsoaposeoftenusedduringcooldownofMartialArtsclasses.Itisanimportantstretchtodrillandbringtothelimitsofflexibility.
Lyingonyourbackinacross-likeposition,youliftonestraightenedlegandletitfalltowardstheextendedoppositehand.Proceedslowlyandcarefullyandkeepyourshouldersandbackonthefloor.Maintainthepositionwhilestrivingtohaveasmuchbackinfloorcontactaspossible.Switchsides.
KeyPoints:
AllbodypartsareperpendiculartooneanotherShoulders,extendedhandsandbackincontactwiththeflooratalltimesBothlegsfullystraightLooktotheoppositesideofthefootStrivetoplacethefootinthepalmofthehand
Eka Pada Jathara Parivarttanasana, Yoga’s One Leg Revolved Belly Pose
WaistTwist
Yoga’sEkaPadaParivrttaUpavisthasana.Sittingwithonelegstraightandtheotherbentandcrossedovertheother,youtwistyourupperbodytothesideofthebentleg.Useyourelbowtomaintainandgofurtherinthepose.Theillustrationbelowmakestheposeclear.
KeyPoints:
Keeptheupperbodystraightandvertical.Yoursitbonesandextendedlegstayontheflooratalltimes
Eka Pada Parivrtta Upavisthasana, Yoga’s One Leg Revolving Seated Pose
SideChamberAssistedStretch
Thisisaclassicofmartialartstraininghalls.Justmakesureyoupracticethestretchwiththerightmethodology,asafull-fledgedstretch.Goabitfurthereachtimeandconcentrateonthemusclesstretched.Thisis,ofcourse,apassive-assistedstretch.
Asshown,liftyourleginSideKickchamberwithyourbacktoawall.Yourpartnerwillgrabyourfoottopushyourkneebothupandtowardsyourface,stretchingawholesetofmusclesandjoints.Havehimproceedgraduallyandcarefully.Switchlegs.
SideKickchamber-Passiveassistedstretch
BentLegPull
Thisisaverysimpleandnaturalexercisethatyoucanexecutesittingorlyingdown.Yousimplypullyourfoottowardsyourupperchestorface,likeyouprobablyusedtodoasasmallchild.Theveryflexiblecanaimtoplacethefootbehindtheneck.Usebothhandstopulltheleginandmakesureyourbackisstraight.Figures1and2illustraterespectivelythesittingandthelyingversionofthestretch.
KeyPoints:
Thebackisstraightatalltimes,whethersittingorlying
Donotgotowardsthefootwiththebody;pullthefootinwithoutmovingthebodyIfpossible,liftthelegtowardstheface
Pullthefoottowardsthefacewithastraightback.Sittinguporlyingdown.
LyingBentLegPull
Runner’sStretch
Thewell-known“Runner’sStretch”iscalledinYoga:SupportedPigeonPose(
SalambaKapotasana).ThefullPigeonPose(Kapotasana),-inwhichthehandsareliftedtowardstheskyandthebodycurvesback-,islessrelevanttoourpurpose.
Thefigurebelowshowshowthefrontlegisbent,therearlegisextendedandtheupperbodyisstraightandvertical.Themoreflexibleyouareoryoubecome,themore“open”thestraightlegshouldbe,upto90degrees.Supportyourselfwithyourhandsforcontrolofthestretch.
Keypoints:
Makesureyourbuttockliesontheflooranddoesnot“hang”intheair.Thewiderthekneeangle,themoretheinnerlegmusclesarestretched(andthelessthegluteus)
Yoga’sSalambaKapotasana.Sitonyourhips
Bendforwardin“PigeonPose”andtrytoreachasfaraspossible”
Runner’s stretch: start up as straight as possible; then bend down as low and as far as possible
Thisisanextremelybeneficialstretchforoverallflexibilityandwell-being.Tobepracticedoften,butwhileconcentratingonthebuttock’smusclesandadjoiningjoints.
CrossSideBends
Easybutoftenneglected.Itshouldbetreatedasafull-fledgedstretchandoneshouldstrivetogolowerandlowereachtime.Yousimplycrossyourstraightenedlegsinastandingpositionandbendtoyourside.Youareaimingthehandstotheflooronthesideofthebladeofthefrontfoot.Keepyourlegsstraight.Justforbalance,asitisnotahipbeltstretch,bendthenontheothersideforrelaxingthemuscles.Thenswitchlegsandcrossthemwiththeotherleginfront.
Youcanprogresstowardsthestretch,orwarmup,bydoingthebendwithlegsuncrossedfirst.Thenexecutethestretchbybendingonthesideofthecrossingfrontleg.Bendontheothersidetorelax.
Bendsidewayswithlegscrossed.Feelthestretch
Warmupuncrossed,Stretch,Bendtheotherwayforrelease
Chapter14:Abdominals
Thewholebodyisheldtogetherbytheabdominalbelt.Itis,needlesstotelltheexperiencedartist,thekeyroleplayedbythe“tanden”ofKarateor“tantien”ofKungFu.Successfulkickinginvolvesthewholebodyanditsmaximumuse.Thiswillonlybepossiblewithastrongandflexibleabdominalbelt.Strongabdominalmuscles-buildingmustbeaccompaniedbyflexibilitytraining,justlikeanyothermuscle.
CobraStretch
Yoga’siconicBhujangasana,Cobra’sPoseisagreatstretchfortheabdominalsandthelowerspine.Executecarefully.
KeyPoints:
Keepandpushthehipsonthefloor;archthebackfromthebeltup.Pushonthehandscarefullyandgradually.Lookupattheceiling
Cobra’spose.Keepthehipsonthefloor
Cobra’sPose:Lookattheceilingbutkeepbeltknotonthefloor
Inordertoprogress,whetheryouarestifforflexible,youcanexecutethepassive-assistedversionofthestretch,asillustratedbelow.Thekeypointsstaythesame.
TheassistedversionofBhujangasana
Thereisanassistedversionofthe“inverted”posethatisnoteworthy.OnceyouareproficientintheCobraPose,itisbeneficialtopracticeverycarefully.Seebelowandexecutewithanexperiencedpartneronly!
TheinvertedCobraStretch–assisted.Drillwithextremecaution.
CamelStretch
ThisisalsoaclassicYogaPosetobedrilledseriously:Ustrasana,theCamel’s
Pose.Onyourknees,yousimplybendbackandplaceyourhandsonyourheelsortheplantofyourfeet.Workaccordingtoourstretchingmethodology.
KeyPoints:
Placethehandsonyourfeet,thenstartpushingthehipsforwardandthechestupTrytolookbackProceedgradually
Camel’sposetostretchtheabdominalsandthespine
Ifyouarenotflexibleenough,sitonyourtoesandtrygraduallytoreachtheheels,asillustratedinPhoto1.Thengraduallytryforthesolesofthestraightenedfeet(Photo2).
Proceedgraduallyfromaheels-upposition
BalanceStretch
Yoga’sBowPose,Dhanurasana,isagreatstretchfortheshoulders,thespineandtheabs.Lyingproneonthefloor,youcatchyourankleswithyourhandsandpullyourselfup.Youlookforwardwhileusingyourlegsandarmstoarchyourbackasfaraspossible.
KeyPoints:
ConcentrateontheabdominalstretchOpenthelegs,nottheknees,foradeeperstretchLifttheheadforadeepabsstretch
Yoga’s Dhanurasana, the Bow. Pull yourself up to your maximum
TheBow;pullandlookup
BridgeStretch
Thisisawell-knownexercise,especiallybywrestlersandgymnasts,butitisalsoabasicYogaposturenamed:SirsaSetuBandhasanasana.Rememberweconsiderithereasanabdominalstretchandthereforeyoushouldconcentrateonthemaximalarchingoftheback.
KeyPoints:
StartwithhandsascloseaspossibletotheshouldersStartwithfeetascloseaspossibletobottomBeextremelycarefulwithneckpositionUsebackmusclestoarch,notonlyarmsandlegsConcentrateontheabsstretch;archasmuchaspossible,includingtheneck
Figure1showshowyouliftyourselffrompronepositiononyourhandsandfeet.Archtheback,andthenplaceyourheadonthefloorforthebridgepose(Figure2).
Lift the bottom up and arch your back to stretch the abs in Yoga’s Sirsa Setu Bandhasanasana
ThechallengingInvertedBowPose
Whenproficientandflexibleenough,youcanproceedtothemorechallenging“UpwardBowPose”:Yoga’sUrdhvaDhanurasana.FromtheBridgePose,youstrivetostraightenthearmsandlegsforanextendedarchingofthebackandmorefrontalstretch.Proceedcarefully,withassistance,andmakesureyoudonotfallontheheadwhenreleasing.
Chapter15:LowerBackandLaterals
Thelowerbackandlateralsarepartoftheabdominalbeltmentionedabove.Everythingsaidintheintroductionstaystrue.Ontopofthat,thelowerbackandlateralsarekeyenginesintheexecutionofcircularandspinningkicks.Theexercisespresentedbelow,sometimesneglected,areveryimportanttotheMartialArtist.ItisrecommendedtointroduceatleasttwooftheseUpperBodyStretchesintoyourFlexiometricRoutine.
Special Kicks are especially demanding for the abdominal belt, the lower back and the laterals
StandingBends
WehavealreadyencounteredthestandingbendsinChapter10,asahamstringstretch.Thedrillisthesame,butyouneedtomaximizethespineelongationandconcentrateonthelowerback.Apreparatoryexercise,inordertolearntodifferentiatebetweenthehamstringandthelowerbackemphasis,ispresentedbelow:Bendoveryourstraightlegsuntilyourtrunkisparalleltotheground;elongateyourspine.
KeyPoints:
Asmentioned,concentrateonthelowerbackstretchElongatethespineandtrytoreachaslowaspossiblewiththechinonthelegsGoforreach,notbend
Bendto90degreeswithlegsstraight.Stretchthespine
TheprogressiontotheclassicFrontBend
Oncestep1isgoingwell,youshouldproceedwiththeregularfrontbends.
Plough
ThisisagainaclassicYogapose,Halasana,well-knownastheultimatespinestretch.Lyingonyourback,yousimplyliftyourstraightenedlegsoveryourheaduntilthefeettouchthefloor.Thisisalsoaneckstretchandyouhavetoproceedverycarefullywiththisarea.
KeyPoints:
ConcentrateonthespineandlowerbackDonottrytogofurtherbackwiththefeet,asitswaysthestretchtowardstheneck
ThePlough.Yoga’sHalasana
Thepositionisnoteasyandneedstobeapproachedgradually.Italsorestrainssomewhattheabilitytobreathe,and,assuch,isagreatdrillforwrestlersandgrapplers.Thereareseveralwaystoapproachthefinalpose:a.Executewithopenlegs.ThisisYoga’sSuptaKonasanaortheRecliningAnglePose,althoughitisusuallypracticedwiththewidestpossiblelegopeningwhichisnotourpurposehere.Here,weshalltrytomakeitaneasier“Plough”pose,andaposethatdoesnotrestrictbreathingasmuch.Onceyouhavemasteredit,youshouldgraduallyclosethelegs.
b.Anotherwaytoeaseinintotheposeistoexecuteitwithoneleg;easiertoperformandeasiertobreathe.Whenyoubecomeproficient,useittoeaseintothefinal“two-legs”pose.
c.Youcanalsouseapropforthegradualstretchingofthespine:Useachair(eventuallywithatoweloracushion)tosupportyourfeetabovetheground.Whenyoubecomeproficient,graduallylowertheheightofsupportwithotherpropsuntilthefeetreachthegroundcomfortably.
Thisisanimportantdrillandyoushoulddoeverythingpossibletobecomeabletoholdthepose.Onceyoudoandbecomemoreproficient,therearetwovariationsoftheposethatwillstretchyourspineevenmore.
SuptaPaschimottasana,or“LyingDownWestwardPose”.FromthePloughPose,youloweryoursitbonestowardsthefloorandgrabyourfeettopullyourkneestowardsyourhead.Thelegsarestraight,anditisasifyoufoldyourselfstraightintwo.Thisisstretchingthelowerbackevenmore.Executeasperouragreedmethodology.
Karnapidasana,or“Pressureontheears-Pose”.FromthePloughPose,youbendyourlegsandlowertheopenedkneesonthefloorascloseaspossibletotheears.Catchthebackofthekneeswithyourarmsand“round”yourselfasmuchaspossible.Proceedcarefully,especiallywiththeneckjoint.
SittingSideBends
Thisisbasicallythesameposeasthe“SittingWideOne-legSideStretch”presentedforadductorswork.Thistimethough,theemphasisisonthelateralsandthelegsneednotbestretchedopenattheirmaximum.Youshouldtakethepose,Yoga’sParivrttaUpavisthaKonasana,withyourlegsopenednaturallyattheirun-stretchedmaximum.YouthenleansidewaysandcatchyourtoesasdescribedinFigure1.Concentrateonyoursidesandlowerback.
ConcentrateonyourLateralMuscles
Figure2showsapreparatoryexerciseinwhichyouleansideways,withyourfingerscrossedbehindyourhead,andplaceyourelbowonthefloorbehindtheextendedknee.
An easier pose to prepare Parivrtta Upavistha Konasana
StandingSideBends
Thisisaverysimplestretch,tobedrilledseriouslyandtoitsmaximumeachtimeaccordingtoourpropermethodology.Thisissaidasitisaposeeasilylookeddownupon.Fromastandingposition,liftyourhandsinprayeroveryourheadandstretchupwardsasmuchaspossibletoelongateyourspine.Leansidewaysgraduallytoyourmaximum.Thenswitchsides.
KeyPoints:
StretchthespineduringtheexerciseKeeptheupperbodystraightinline(i.e.paralleltothewallinfrontofyou);donottwist
Concentrateonyourlateralsandaimatreachingwithyourhandsasfaraspossible
LeanSidewayswhileelongatingthespine
SeatedTwist
Thisisthe“Waisttwist”alreadypresentedinChapter13forgluteiandhipbeltwork.Thistimeyouwilltrytoconcentrateonandemphasizethelowerbackandlateralswork,i.e.thetwistitself.
Thepose,below,isidenticaltotheWaistTwist.
EkaPadaParivrttaUpavisthasana
Asthetwistisnowtheemphasisofthedrill,thereisapreparatoryposturethatworksthelateralswithoutbeingtoodifficultontheglutei,hipbeltandlegmuscles:Yoga’sMarichyasanaIII.Yousimplyexecutetheposewithoutplacingthefootofyourbentlegoverthethighofthestraightleg.Bendthelegupandtwistasmuchasyoucan;concentrateonthetwist.
PreparatoryPosetotheSeatedtwist
TheeasierMarichyasanaIII
Ontheotherhand,amorechallengingposewouldbeArdhaMatsyendrasana(HalfLordoftheFishesPose)inwhichyoualsobendthelegonwhichyouaresitting.
ThemorechallengingArdhaMatsyendrasana
ExtendedTriangle
ThisisaniconicYogapostureinwhichyouwillcertainlyfeelyourlateralsstretching,especiallyatthebeginning.Youwillalsofeelyourhipbeltandlegs,asitisaverycompletestretch,buttrytoconcentrateonthewaist.YoustartUtthitaTrikonasana,theExtendedTrianglePose,fromawideopenstance,onefootpointingforwardandtheother,onthesameline,pointingobliquely45degrees.Leansidewaystowardsthefrontfoot(pointingforward)andplacethehandonthefloor,nearandbehindthefoot.Keepyourbodyinline—notwisting—andextendtheotherarmin-linetowardstheceiling.Keepyourlegsstraight.Ifyouhavedifficultytakingtheposture,placeyourdownhandonthefrontleg,aslowaspossible,butattheheightthatallowsyoutotaketheposeandworkonthesidebend.
Theposecanbeexecutedwiththehandonthefloorinfrontorbehindtheleg,accordingtoyourprogress.
KeyPoints:
LegsstraightNotwisting;leanwithbodyinlineStretchshouldersandspine
Yoga’sclassicUtthitaTrikonasana
Utthita Trikonasana with hand in front or behind the extended leg. In all cases, look up at your hand
Chapter16UpperBody
Ofcourse,kickinginvolvesthewholebody.Inordertohaveacompletework-out,andforgeneralbenefit,itisrecommendedtoincludesomeupperbodyflexibilitytraining.Afewexercisesaresuggested.IhaveoftenseenexperiencedMartialArtistsinYogaorFlexibilitypracticewhowereextremelyflexibleintheirlowerbody,butwhohadextremelytightshoulders.
UpperBodyFitnessisimportanttomanykicks
PectoralDoorframeStretch
Thisstretchesthepectoralsandtheshoulders.Itcanbeexecutedinadoorframe,hencethename,oronawallcorner.Placethearmatshoulderheightfirst,withtheforearmbentat90degreesandthereforeparalleltothedoorframe.Pushyourupperbodyforwardtostretchyourpectoralandanteriorshoulder;youcanalsotwistthebodyawayifyoukeepthetrunkstraight.Treatthisasafullstretchandusetherightmethodologytoimprovegradually.Switcharms.
Onceproficientyoucanstartvarythearmheightandtheanglingoftheelbowforslightlydifferentstretchingeffects.
KeyPoints:
Keepthetrunkstraight
Neckerectandlookforward
PectoraldoorframeStretch;pushthetorsoforward
PectoralTableStretch
Forthispectorals-and-shoulders-stretch,youcanuseatableoradancebaroranythingattherightheight.Itisaverycommonrelaxingstretch;treatitasastretchtoprogressinto.Withstraightlegsandthebodybentat90degrees,placeyourhandsonthetableandpushyour(straight)torsodown.Concentrateonthestretch.
KeyPoints:
LegsandarmsstraightTrunkstraightandstaysinlineElongatespine
Benddowntostretchtheupperbody
ElbowBackPull
Thisisaverysimpleandbeneficialshoulderstretch.Withyourarmsbehindyourback,catchyourelbowwiththeotherhandandpullitinasmuchaspossible.Trytograduallyreachabitmore.Switcharms.
KeyPoints:
Keepyourbodystraight;donotlean
Keepthestretchedelbowdownandrelaxed
Pulltheelbowsideways,notup
Pulltheelbowinyourbackandstretchtheshoulder
WallShoulderStretch
Thisisaclassicshoulderstretch.Withyourwholefrontarmagainstawallandparalleltotheground,youtwistyourupperbodyasmuchaspossibleintheotherdirection.Switchsides.
KeyPoints:
Makesurethewholearmandshoulderstayinconstantcontactwiththewall
Openpalm,onthewall.
Twisttheupperbodyandneck;trytolookovertheothershoulder.
Armandshoulderonthewall,stretch
EaglePoseGrip
Thisisthetypicalhandspositioninthe“Eagle”YogaPose,Garudasana.LikeofteninYoga,theposeismorecomplexandstretchesmoremusclesgroups;inthiscase,thelegsarealsointertwinedinadifficultfashion.Forourpurpose,weshallonlydrillthearmpositionillustratedinFigure1andcloserinFigures2and3.Itmayseemsimple—crossyourarmsandplaceyourpalmstogetherinprayer—butmanyathleteswithwell-muscledshoulderswillfinditextremelydifficult.Proceedgraduallyandstriveforprogress;thisisaveryimportantexercise.
KeyPoints:
StartbycrossingyourarmsasfaraspossibleattheelbowsStrivetoplaceyourpalmsfullytogetherinprayerposition;atthebeginning,trytocatchthethumboftheupperhandswiththefingersofthelowerhandStarthigh;whenproficient,lowerthelockedhandsforfurtherstretchingKeepupperbodystraight
ThehandpositioninYoga’sGarudasana
BackNamaste
ThenameofthisstretchreferstotheclassicprayinghandspositionofYoga,thetraditional“Namaste”greeting.Butthistime,youwillhaveyourhandstakethispositioninyourback.Theidea,illustratedinFigures1and2,issimple;theexecutioncanbechallenging.Proceedgraduallyanddonotneglectthissimpleexercisethatstretchesthewholearmfromtheshoulderdown.
KeyPoints:
KeepbodystraightShoulderslowandrelaxedStartbyjoiningthefingers;thenstrivetogetthepalmstogetherandashighaspossible.
FullandcloseviewoftheBackNamaste
Cow’sFaceGrip
This,again,referstoaYogaposenamed“CowFace”,Gomukhasana.Theposeis,again,morecomplexandinvolvesadifficultcross-leggedsittingposture.Weshallonlydrilltheparticularhandgripofthepose.Youcanpracticethestretchstandingorsittingcomfortably,asyoulike,aslongasyoumakesureyourbackisstraight.Thepostureisawell-knownclassicandisillustratedinFigures1and2.Yourhandsgriponeanotherinyourback,withonearmfromaboveandonefrombelow.Itisoftenverydifficult,andoftennotsymmetricallyeasy!
Thisisoftendifficultforwell-muscledathletes,anditisrecommendedtoproceedgraduallybutmethodically.Youcanstartbyexecutingtheupperarmstretchonlybypushingtheelbowdownwithyourotherhandasillustratedin
Figure3.Thisshouldalsobethebeginningoftheclassicstretch:placeyourupperarminitsmaximumpositionbeforeyouplaceyourlowerarminpositionandtrytomakethemconnect.
Ifyoufinditdifficulttoevenconnect,youshouldproceedwiththehelpofabandoratowel.Figure4shows,appropriately,theexecutionwithakaratebelt.Youexecutethedrillwithsomedistancebetweenthehandsbuttheoptiontopullup.Strivetoreducegraduallythedistancebetweenthehandsuntilyoucanhaveyourfingersgriponeanother.Maybeonlytwofingersatthebeginning;thentightengraduallyyourgripwithmorefingersandfinallyatightergrip.
KeyPoints:
BodystraightatalltimesGripyourfingersandthenpulluptostretchthelowerarm
TheclassicalhandgripofGomukhasana
PreparatorystretchtotheCowFaceGrip
Useabelttoprogresstowardsthefullstretch
DownwardDogPose
Wehave,ofcourse,alreadyencounteredYoga’s“DogPoses”inChapter9forcalvesstretching.Asmentioned,mostofYoga’sposesworkonseveraldifferentbodyareasatthesametime.The“DownwardDogpose”,Yoga’sAdhoMukhaSvanasana,isalsoagreatshoulderandspinestretch.Refertopage113andexecutetheposewhileemphasizingtheshoulderstretch.Forthis,youwillneedtoexecutethe“long”dog,withmoredistancebetweenyourhandsandfeet,andpushyourchestdownasmuchaspossible.
Whileinposition,youcouldalternatethestretches:concentratingfirstontheposteriorleg,andthenontheshoulders.
KeyPoints:
Keeparmsstraight,legsstraightandheelsonthefloorConcentrateontheshouldersLowertheheadandneckaslowaspossiblebetweenyourarms
ConcentrateontheshoulderstretchinDownwardDogpose
SidePrayingGrip
Againasimplebutveryeffectiveshoulderstretch,thatcanalsobeexecutedanytime,anyplace,asarelaxingexercise.Asillustratedatrightinterlockyourfingersbehindyourbackasifinprayer;thenbringthejoinedhandstooneside.Strivetopullthehandsforward.Switchsides.
KeyPoints:
ElongatethespineandstaystraightPullthejoinedhandsstraightforwardtoyourfrontTrytogetfurthereachtime
Front and Back view of the Side Praying Grip; concentrate on pulling the “across” arm forward
Part3:OtherDrills
Somereaderswouldexpectatthisstagealistoftrainingroutines.Asalreadymentioned,theauthordoesnotbelieveinsettingfixedprogramstobefollowedblindly.ThereadershouldbeanexperiencedMartialArtistandcaneasilybuildhisownlistofexercisesinorderofpreferenceandfollowit.Ofcourse,allthepreviousadviceshouldbeheeded.
Inordertoundergotheleapfrogtothenextlevel,theartistshouldpursueamethodicalregimenof4to5weeklyhoursforatleastthreemonths,ontopofhisregulartraining.Asmentioned,thepreferredtimetableshouldbe:Plyo,Flex,Plyo,Flex,Plyo,followedbytworestdays.Oneofthetworestdaysshouldalsobeafullrestdayfromallotherregulartraining.Thetraineeistheninvitedtocompilehistrainingroutineasperthedrillshefeelsaremostappropriateforhisgoalsandphysiology.Forplyometrics,theroutineshouldincludeamixofdrills:bothmulti-andsingleresponse,bothon-boxandoff-boxtypes,andalsodrillsinvolvingkicking.Forflexiometrics,theroutineshouldincludestretchesfromallmusclecategoriesdescribed.Itisthenofthehighestimportancethatthetraineefollowhisweeklyroutinewithoutchangingit.Theexercisesandtheirsequenceshouldbefixedforatleastonemonthbutpreferablythree,inordertoensuremaximumprogress.(Asmentioned,theroutinesshouldbechangedafterthreemonths,andcomprise50%newexercisesfromthebook).Thetraineeshouldthenstartdrillingslowly,graduallyandcarefully,withrestsinbetweenexercises.Thefirstplyometricssessionsshouldcompriseonly5to10minutesofnetplyometricwork.Thelengthoftheplyosessions,thedifficultyandthespeedcanslowlybeincreasedandtherestinbetweendrillsdecreased.Withtrainingandincreasedfamiliarity,thetraineewillfinallydoonefullhoursessionofplyosandflexioswithnorestinbetweendrillsandathismaximumperformancelevel.Itisnotadvisedtotrainmorethanonehourforbothtypes.
Allthewhile,thetraineewillcontinuehisregulartraining:MartialArtclassesinhischosenstyleandcomplementarytrainingaccordingtohisgoals.TheFlexiometricsandPlyometricspresentedhereareonlytwotypesofcomplementarytrainingfortheathlete,theMartialArtistingeneralandthekickerinparticular.Therearemanyothertrainingmethodstoimproveone’sperformance;theauthorjustfeelsthatPlyometricsandMethodicalFlexibilitytrainingarethemostbeneficialandgenerallythemostunder-used.Othergeneral
categoriesoftrainingmethodsarelistedbelow,althoughthelistissketchyandcertainlynotexhaustive.Manydrillsarealsocross-oversfromdifferentcategories.
a.RopeSkipping
Thisisprobablythemostimportantofall,anditisrightlymentionedinthisbook:RopeSkippingisinfactaclassicalPLYOMETRICexercise!Itismulti-responseandminimizesgroundtime.Ropeskipping,initsmanyforms,isprobablythemosteffectiveexercisetodevelopthecoremusclesofthelowerleginvolvedinfastmovementandbodypositioning.Becauseweareconstantlywalkingandstanding,thecalvesandothermusclesofourlowerlegsareverydevelopedandextremelydifficulttochallenge.Heavyweightexercisesarenotwhatareneededtostimulateallthemusclesinvolvedinfastandall-directionsmoves.Thebestway,andprobablytheonlyway,isropeskippingforboutsofatleasttwentyminutes.Itistime-consuming,unfortunately,butthereisnowayaroundit.Fortime-savingpurposes,ropeskippingwastheauthor’sfavoritewarming-updrill.Onceoneisfamiliarwithregularskipping,itisrecommendedtoupthechallengewithmorecomplexskippingandthegradualadditionofweightbythewayofankleweightsand/orweightvest.Rememberthough,thatweightisnotattheheartofthedrill:thekeypointisthemulti-responsestimulitothecalfmuscles.Weightadditionisonlywhenthedrilliscompletelymasteredandexecutedfastandflawlessly.
b.KickingDrills
Therearemanykickingdrills,well-knownbytheartist.Besidestheveryimportanttechnicalworkinone’schosenstyle,afewexamplesofclassicaldrillsareillustrated.Notillustratedherearethemanypossiblecombinationsofdoublekicks,triplekicksandfeintkicks.Ofcourse,thisisaverylimitedillustratedlistofexamples.Thenumberofpossiblekickingdrillsisimmense.
Theclassic“SquatandKick”
Another“SquatandKick
Kick/Chamberback/Pivot90degrees/Kick/Chamberback/Pivot90degrees/etcetc…Thefootdoesnotgo
backtothefloor
Spin-backdownandkickup
CrescentKicksoverapartner’shand
Chamberandkickoverpartner
Anotherchamberingoverpartner
Markthefloorandhopasfaraspossiblewhilekicking
KickFocuspadforaccuracyandrighttrajectory
EvadeandKick
Kickfromtheground
Useofadynamicstickforbodypositioningduringkicking
Useofastaticstickforbodypositioningduringkicking
Useofabeltforheadheightcontrolduringkicking
Useofaladderforaccuratekickingpractice
Useofawallforcorrecttrajectorywork
Same-legkicking inseries, let the foot“rebound”on the floor.Executeat least20kickseforeswitching
legs
c.KickingDrillsWithProps
Theuseofpropsfortechnicalorthodoxy,targetandtrajectorypracticehasbeenhintedatinpreviouswork.Afewexamplesarepresentedhere.Again,thoseareonlyafewofmany.
Theuseofachairforgoodchambering
TheuseoftargetslikeBodyShieldsandFocusPads
Theuseofachairandafocuspadoraheavybag
Theuseofachairandaboxingspeedball
Theuseofastickforspinningbackdrills
The use of a medicine ball: downward heel “axe” Kick and Spin-back ground hook kick
Theuseofabeltforhighchambering
Aheavybagcanalsobeusedonthefloor
Theuseofanoldtireforimpactandtargettraining
The use of hanging tennis balls for accuracy-and “hooking” effect-training
Theuseofanelasticbandbetweentheknees.Manydrillsarepossible
d.Ankleweightskicks
Ankleweightsorironbootsareanessentialtoolinkickbuilding.Thereisnobetterwaytoworkthespecificmusclesinvolvedinthekickthanhavingtoincreasetheeffectsofgravity.Alwaysremember,afteraseriesofweightedkicks,toimmediatelyexecutethekickafewtimeswithoutweight.Itisrecommended,whenworkingwithankleweightsorironboots(orskiboots),topayparticularattentiontoatechnicallyperfectkick.Forexample,kicksrequiringhighchambershouldbedrilledwithachairoranobstacleensuringthisproperchamber.Asmentioned,theauthorthinksthatankleweightscombinedwithplyometricsarefortheextremelywell-conditionedeliteathletesonly,becauseitrequireswelltrainedcoremusclesandjointstopreventinjury.
IronBoots-andAnkleWeights-kicking.Trytousepropsforgoodformandremembertoalwayskickfree-
of-weightattheendofthedrill
e.IsometricsandDynamicSelf-Resistance
Isometricsareaverysafeandeasywaytobuildthekickingmuscles.Theyarebydefinitiondoneinstaticpositions.Theoretically,thejointangleandmusclelengthdonotchangeduringthemusclecontraction.Anexamplewouldbepushingtodevelopakickagainstthewall(overcomingisometrics:youcannotpushthewallaway)ormaintainingthepositionagainstapartner’sweight(yieldingisometrics:youcouldpushthepartnerawayifyouwishedto).Maintainingtheleginextendedkickingpositionisanotherexampleofatrulyisometricexercise,well-knowninMartialArtstraininghalls.Infact,manyYogabalanceexercisesareextremelybeneficialisometricexercises,asmaintainingthepositionandbalancerequiresthestaticworkofmanyopposingmusclegroups.Presentedhere,justasanillustrationaretheChairPose(Utkatasana)andtheWarrior3Pose(Virabhadrasana).
AcloserelativeofIsometricsisDynamicSelf-Resistance,inwhichyouuseyourownmusclesagainsttheiropposites.Inthiscase,themusclelengthdoeschange,albeitveryveryslowlyagainsttheresistanceofanothermusclegroup.Thisisthetypicalslowandhardforms(kata)oftheclassicalOkinawanstylesofKaratelikeGoju-ryuorUechi-ryu.Anexamplewouldbetheslowdevelopmentofakickwithallmusclestensed,pittingquadricepsagainsthamstringsamongothers.
Afterisometricanddynamictensionexercises,itisrecommendedtodoafewfastandloosemovestorelaxthemusclesinvolved.
Front Kick Chamber against the push-back of a partner, an example of yielding isometrics
Maintainingtheleginfrontkickpositionisalsoagreatisometricexercise
f.WeightTraining
Workingthelegmusclesis,ofcourse,abasicrequirementforthekickingartist.Squatsandlungesshouldbedrilledcarefullyonbehalfofthekneejoints.Amusclebuildingregimenshouldincludeworkonalltheleg’smuscles:notonlyquadsandhamstrings,butalsoabductorsandadductors,andglutei.And,ofcourse,thelaterals,abdominalsandlowerbackarepartofthekickinglinesofsupply.
Musclescanbebuiltwithweightmachines,freeweightsandweightlessexercises.Alltypesarevalidanditisrecommended,again,tosticktoanexerciseprogramforaminimumofonemonthandamaximumofthree.Then,theprogramshouldchangetonewexercisesandreps/setscombinations.Bodybuildingroutines,methodsandtheoriesarebeyondthescopeofthisbook.Afewphotoswillsimplyillustratethesubject.
LegCurl(Hamstrings)Machine
Gluteusworkontherotaryweightmachine
AdductorMachine
LegPressMachine
CalfMachine
AbductorsMachine
Legextension(Quadriceps)Machine
g.BalanceDrills
Balancedrillsareimportantinthattheystimulatetheentiresetoflittlecoremusclesandligamentsinvolvedinpositioncorrection.Thoseplayakeyroleinfastmovementandkicktrajectory.Thoseexercisesareoftenundeservedlyneglectedbecausetheyseem“easy”and“soft”.Besidesthe“isometric”yogaposesalreadypresented,theiconic“treepose”ishighlyrecommended,asitstimulatesallthesmallcoremusclesofthelowerlegthataredifficulttoexerciseotherwise.Anothergreatdrillisthestanding,punching,kickingand“freesparring”atop“Bosu”balls(Bosubalancetrainers)orrelatedequipment.
Examples of Yoga balance poses building muscle power isometrically: Respectively Utkatasana and
Virabhadrasana
The airplane, a variation of the Virabhadrasana balance pose; isometric muscle-building exercise
Yoga’sTreePose,Vrksasana
h.ImpactTraining
Thereisnoalternativetokickingintosomethinginordertolearntochannelallpowertothepointofimpact,insportsorinrealcombat.Itisallthemoreimportantifthetraineehaseventheslightestfearofhurtinghistoesorotherfootpartwhenkicking,asitcanunconsciouslycausethebodytoslowthekick.Allkicksmustbedrilledforpowerdevelopmentatimpactandthefeelingoftheforcereaction,whetherthepoweratimpactcomesfromstrengthandhipthrust,orcomesfromspeed.Heavybagsofallcontents,formsandsizes,punchingballs,focuspads,protectedpartners,tires,beanbags,Makiwara,…everythinggoes.TheShi-Heunstudentsregularlyuseend-of-seasonbananatreesplantationsforlongsessionsofimpacttraining.
Bodyshieldandfocuspad
Heavybaghangingorontheground
Oldtire,fixedorholdbypartner
TheclassicJapaneseMakiwara
Standingbagsofalltypes,withorwithoutmedicineballontop
Boxingspeedballorhangingtennisballs
Eventhewall,paddedornot,andoldphonebooks
i.Angling,TrajectoryWorkandGroundKicking
Infreeorrealfighting,youropponentwillrarelystayinplaceandwaitforyourkicking.Itisimportanttodrillanglingyourkicks,changingtheirtrajectoryduringdeliveryanddeliveringthemfromunexpectedpositions.Yourfrontkickcouldgofurtherwithin-deliveryhop.Itcouldcurveondeliverytosneakintoyouropponent’sguard.Itcouldbedeliveredwhilepivotingsidewaystofollowanevadingadversary.Afewexamplesarepresentedhere,buttherearemanymore.
GroundKicksandDropping(totheground)Kicksareagreatwaytoimprovethestandingkicks.Notonlydoesitteachyoukickingfromawkwardormovingpositions,italsomakesyouuseallkindsofsmallmusclesagainstgravity,musclesthatdonotencounterthesamestresswhenkickingstandingup.Afewgroundkicksarepresented,aswellasclassicalcalisthenics/aerobicexercisesrelevant.
TwoanglingwaystodrilltheRoundhouseKick
TwoanglingwaystodrilltheHookKick
Sidestraight-leglift;greatmusclebuilder
AgroundversionoftheFront,SideandBackKick
GroundRoundhouseKicktotheside;greatforthehipmuscles
j.Telegraphing
Initiatingkicksandcombinationattacksinfrontofthemirrororwithacooperatingpartnerisanimportantdrill.Look,orhavehimlookatanytelltales,shoulderdrops,foottwitching,headbobbing,andothersthatwouldgiveawayyourimminentattack.Youshouldstrivetoexplodeforwardinstantly,withnotelegraphing.
k.FreeFighting
Thereisnoalternativetomixingitalltogetherinfrontofanopponentthatmoves,attacks,blocks,evadesandmore.Thisshouldbepreferablydonewithseveralsetsofrulestofamiliarizethefighterwiththefactthattherulesofengagementalwaysinfluencethewaytofight.Besideslightsparringandone’sfightingintheframeworkofhisschool’srules,itisbeneficialtolearntosparwithdifferentandalsominimalrulesforreal-lifecloseness.Ofcoursewithcautionandsupervision.
Theauthorwelcomesanycomment,suggestion,additionalinterestingdrillsortestimonialsatmartialartkicks@gmail.com