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#118797 - 04/15/03 09:16 AM How do you get Explosive Kicking?
applegm Offline
Member

Registered: 04/15/03
Posts: 58
Loc: Hong Kong
Flexibility + Strength in the Legs makes Power Kicks right?

Is it better to do lots of Squats (Because very important muscle used in TKD is the Calf muscle) or is it better to just do a lot of kicks to get fast kicks?

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#118798 - 04/15/03 11:08 AM Re: How do you get Explosive Kicking?
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
In answer to your question, no.

(Most of this stuff is from Tom Kurz at )http://www.stadion.com)
You do need strong legs for kicking but you need (in order of importance):
A very strong lower back (deadlifts, back extensions, goodmornings)
Very strong stomach muscles (crunches, sit-ups, reverse-crunches)
Very strong hip flexors (the main kicking muscle) (leg raises)
and of course very strong legs (squats - parallel (sets of 10 ish) and hindu (1 set of 100), lunges, adductor pull downs).

Strong calf muscles are not important.

If you do lots of fast kicks and you are not strong enought you will probably injure your back and/or knees (for starters).

So for powerful kicks, use a rational strength training programme first (If you can lift twice your body weight in deadlifts and your own bodyweight on the bar in Squats easily 10 times you can start kicking above the waist).

You can then move onto specifics, e.g. adductor pulldowns, lunges (front and side).

This in combination with a stretching workout
*dynamic stretching - morning/preworkout
*Isometric stretching - post workout
*Relaxed stretching - post workout(after isometrics).

Finally - run regularly.

When you have obtained the required flexibility and strenth, then you can start training for power.

[This message has been edited by UKfightfreak (edited 04-15-2003).]

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#118799 - 04/15/03 05:56 PM Re: How do you get Explosive Kicking?
taebot Offline
Veteran

Registered: 01/14/03
Posts: 1166
Loc: KANSAS
Lots of kicks concentrating on mechanics and recoil. Make sure the plant leg is the leg "doing" the kick.

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#118800 - 04/15/03 08:46 PM Re: How do you get Explosive Kicking?
joesixpack Offline
Professional Poster

Registered: 02/04/02
Posts: 2282
Loc: Australia
Calves will help movement mainly, speed between two points on the floor and sliding in for cheeky kicks to the back.

Practice plyometrics for speed and power.

Not just plyometric kicks, but plyometric squats and so on.

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#118801 - 04/16/03 12:02 AM Re: How do you get Explosive Kicking?
applegm Offline
Member

Registered: 04/15/03
Posts: 58
Loc: Hong Kong
Hey thx, but I don't get what you mean by 'leg raises'. cause there are also an exercise called 'leg raises' that works out the abs.

or do you mean the gluts (buttocks)?

[This message has been edited by applegm (edited 04-16-2003).]

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#118802 - 04/16/03 03:35 AM Re: How do you get Explosive Kicking?
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
I don't mean the gluts, its a common mistake to believe leg raises work the stomach, leg raises do work the abs a little and are often used as a stomach exercise, but they mainly work the hip flexor muscles, thats why its difficult to train the lower portion of the abs - leg raises dont't work. This is also why I have put in reverse crunches for the lower stomach.

If you want to see my point try this (it will take a few weeks of practice!).

Sit up and raise your legs a few inches off the floor, very quickly you will become tired and have to drop the legs.

If you instead relax your stomach (letting your hipflexors do the work) you will be able to hold them up for ages. It takes practice (to relax the stomach) and strong hipflexors.

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#118803 - 04/16/03 06:24 PM Re: How do you get Explosive Kicking?
Scholar Offline
Member

Registered: 03/05/03
Posts: 472
Loc: Brockton
Check out; Advanced Explosive Kicks by Chong Lee (Author of Dynamic Kicks) Ohara Publications 7th) printing 1981
You will not be disappointed this I can with confidence assure you, No exaggeration.

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#118804 - 04/18/03 08:13 AM Re: How do you get Explosive Kicking?
applegm Offline
Member

Registered: 04/15/03
Posts: 58
Loc: Hong Kong
[QUOTE]Originally posted by UKfightfreak:
I don't mean the gluts, its a common mistake to believe leg raises work the stomach, leg raises do work the abs a little and are often used as a stomach exercise, but they mainly work the hip flexor muscles, thats why its difficult to train the lower portion of the abs - leg raises dont't work. This is also why I have put in reverse crunches for the lower stomach.

If you want to see my point try this (it will take a few weeks of practice!).

Sit up and raise your legs a few inches off the floor, very quickly you will become tired and have to drop the legs.

If you instead relax your stomach (letting your hipflexors do the work) you will be able to hold them up for ages. It takes practice (to relax the stomach) and strong hipflexors.
[/QUOTE]

I dont get what you mean by 'Sit up'. does that mean straight sitting up?

[This message has been edited by applegm (edited 04-18-2003).]

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#118805 - 04/18/03 09:19 AM Re: How do you get Explosive Kicking?
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
It means the exercise sit up which is a bit difficult to explain on a message board, but here goes (if anyone can describe better please feel free):

Sit-ups:
Start position:
Lie on the floor on your back with your knees bent. put your hands at the side of your head (I start with my hands in fists and everytime I get to ten I stick a finger out so I don't lose count! - when you get to 100, your hands are flat).

1. Breath in:

2. First Movement:
As you start you should breath out, you should begin the exercise by first lifting your shoulders off the floor first and then the rest of your back follows (not all in one go, its better if you peel your back off the floor).

3. Half way:
You should finish with your trunk of your body upright with your head close to your knees.

4. End movement:
You should do exactly the same on the way up but in reverse. As you go back breath in.

this exercise is great for strengthening the stomach and hip flexors and a Martial Artist that performs kicking (especially TKD) should be able to do at least a 100 or so a day, but eventually you should be able to do 500 in one go.

But start off slowly, depending on your fitness 10 may be difficult, which if it is do 10 take a rest for a minute, then another 10.

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