Kicking 180 degrees without splits

Post questions and tips on making your stretches or your whole flexibility training most effective.

Kicking 180 degrees without splits

Postby dazharris » Nov 29, 2012 16:37

'Stretching Scientifically' states that kickers do not need static stretches to kick high. Do dynamic stretches alone make it possible to kick 180 degrees vertical without being able to do splits?
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Joined: Jun 13, 2012 06:17

Re: Kicking 180 degrees without splits

Postby Tag » Nov 30, 2012 11:16

A persons maximal static flexibility will determine how high one can Kick overall. Therefore you should aim to achieve the front split and get as much Range of motion in this move as you can. Be working on your hamstring and Hip flexibility to eventually fall into front split.
Do Dynamic stretching twice a day, starting when you get up in the morning and later on in the day. Isometric stretching 2 to 3 times a week.

Typical general structure of Martial arts class should be

1) Joint rotations
2) Progressive cardio warmup 5 to 10 mins
3) dynamic stretching, leg raises, front, side and back 10-15 reps, 2 sets.
4) Main body session
5) Cooldown
6) Static stretching. Isometric stretching as discussed in Toms book. Hip Flexor stretch. Calve stretchs. Hamstring strech, The front split stretch practice.

Take in mind you should be doing leg strength exercises at least twice a week. If you do do isometric stretchin following such session. Weak legs and isometric stretching equals injury. So do resistance training if needed, Squats, Wide squats, Deadlifts as such.

Typical example weight session

1) Joint Rotations
2) Cardio warmup
3) Dynamic stretching as above
4) Squats 3 sets 12, Wide squats 3 sets 12 whatever you do.
5) Cooldown
6) Static stretching isometric stretching.

Hope this helps! :-)
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Joined: Oct 08, 2012 11:59

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