Kicking. Practice, method and technique
"Stretching for the Roundhouse Kick"
Flexibility contributes greatly to speed. To improve your roundhouse form and speed execute the following stretches regularly: The best way to improve flexibility for the roundhouse is by practicing front and side splits. The level of flexibility required for the splits is expedited by practice of the hurdler's stretch. For this stretch, one leg is placed straight and the other bent at a 90-degree angle. Spend several minutes leaning to the front leg, then the back. Martial artists with knee problems should avoid the latter.
Another problem caused by poor flexibility is the tendency not to raise the roundhouse to the proper chamber in the first place. This is especially hazardous when compounded by a typical problem in execution: not turning the body into the kick fully, resulting in the curvature of the spine and loss of power. This problem is alleviated by daily practice of the back position of the hurdler's stretch as well as by isometric stretches aided by a partner. Communication between partners is very important and it can be advantageous to work with only one partner for extended periods. This allows students to know each other's limits. When training with a partner, try the following exercises: Stand against a wall with your leg in a fully extended roundhouse kick position. Your partner lifts your leg to where you feel reasonable pain, then stops as the leg is pressed down for thirty seconds. The partner then rests the leg at that position and repeats the exercise at two progressively higher levels. The partner rotates your leg in a circle for thirty rotations, with the leg peaking at the same level you peaked at before. With this complete, the knee of the kicking leg is pressed against your chest before returning to the floor. This stretch is equally effective for the side kick if extended in the side kick position. Also useful for the roundhouse kick is for you and your partner to sit back-to-back with your legs spread. Pushing with his feet, your partner then raises his back onto yours, while you use his weight to help you reach forward, first toward the center, then hold on each leg for at least thirty seconds.
"Stretching for the Axe Kick"
The axe kick, which swings down from a near vertical position, requires more flexibility than perhaps any other kick. Inflexible martial artists tend to bend their back to meet the leg, and to bend the supporting leg as the kicking leg rises. To improve your axe kick, practice the following stretches on a regular basis: Stretches used for the roundhouse kick will also improve the axe kick if you extend the leg being stretched straight out. Spread your legs to twice your shoulder width and reach your head to each leg and then to the center for thirty seconds each. From the same position, you may also grab both ankles, reaching your head to the floor and, if possible, resting it there. Standing with feet together, slowly reaching for the ground and resting at a point of reasonable pain is also a useful stretch for the axe kick. Similarly, you may bend your legs from this position, grab your ankles, then stand upright for thirty seconds. After these stretches, swing one leg up to your chest, returning it each time to a short walking stance and being careful to keep the leg straight. This should be repeated about thirty times with each leg.
"Stretching for the Back Hook Kick"
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