Splits? Flexibility?
- Thread starter mun3t
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Don't take my advice as gospel, but I developed a good split and kick by stretching my legs, giving them plenty of work to keep the flexibility, and actually doing splits, even if I didn't go all the way on the first try.
Your body will memorize movements you make often, so keeping your leg muscles well stretched and making attempts at a split, you should be able to see improvement before too long.
Your body will memorize movements you make often, so keeping your leg muscles well stretched and making attempts at a split, you should be able to see improvement before too long.
practicing the high kick as a path to splits is counterproductive. one is dynamic, and the other is static.
BUT, practicing splits to develop high kick is very effective.
your natural physique plays a rold, age plays a role, and willingness to suffer plays a role.
I wanted splits super bad. But I was 30+ when I started wanting them and I had very developed legs, and as it turned out, I was not willing to keep at it the waqy I WOULD HAVE HAD TO.
But I can kick the top of a door jam and I am 5'9". I can round kick chin high, I can crescent kick over my head. But I can't get to even 70 degrees on a "splitter."
yes, there is a tool, or equipment to help you.
hahahaha
I spent abnout 150 on one, and GAVE THAT THING AWAY----- Pain baby! Feel it!
hahahaha
'
wow! there is my post for the day.
Time to work.
Sweat Daily
FF
BUT, practicing splits to develop high kick is very effective.
your natural physique plays a rold, age plays a role, and willingness to suffer plays a role.
I wanted splits super bad. But I was 30+ when I started wanting them and I had very developed legs, and as it turned out, I was not willing to keep at it the waqy I WOULD HAVE HAD TO.
But I can kick the top of a door jam and I am 5'9". I can round kick chin high, I can crescent kick over my head. But I can't get to even 70 degrees on a "splitter."
yes, there is a tool, or equipment to help you.
hahahaha
I spent abnout 150 on one, and GAVE THAT THING AWAY----- Pain baby! Feel it!
hahahaha
'
wow! there is my post for the day.
Time to work.
Sweat Daily
FF
High kicks is muscle memory. To get it, practice kicks.
the best bit of advice right there. Keep kicking You'll eventually work your way higher and improve your balance.
You can also do your kicks in slow motion to improve balance and flexibility.
Doing the splits and improving your kicks are two different things. Just because you can do the splits doesn't mean you'll be able to kick higher, it only means that your range of motion will allow to kick higher assuming your technique, and muscle strength will allow you to do this.
What helped me a great deal was performing Dynamic stretches every morning. That is, mostly leg swings, 4 sets of 10 swings for each leg - in front, behind and to the side. This gradually helps your body adjust first thing in the morning to a greater range of motion and flexibility in your legs and hips. Be careful to control your swings - if you are swinging way beyond your usual range this then becomes Ballsitic stretching and can lead to injury.
If you want to improve your kicks along with this you will need to work on your adductor and abductor muscles. A few years back I was always strugling doing the full splits because I could feel my legs tensing up and getting a lot of tension in my knees - this is all down to weak adductor muscles.
Keep static stretches for after workouts as doing them before only increase your risk of injury and isn't particularly useful for improving flexibility, especially not for someone who is developing their kicks.
What it comes down to for me is: If I am learning a martial art, and I want to be able to perfom kicks safely, and for use for self defence etc, I want to be able to do it cold, that is, I dont want to have to warm up for half an hour before being able to perform certain techniques. If you stretch the right way, and train the right muscles, you will develop the kind of flexibility that will give you the ability to kick high at any time of the day without stretching beforehand.
Do a google on dynamic stretches, and also splits + adductors.
Hope this is of some use.
What helped me a great deal was performing Dynamic stretches every morning. That is, mostly leg swings, 4 sets of 10 swings for each leg - in front, behind and to the side. This gradually helps your body adjust first thing in the morning to a greater range of motion and flexibility in your legs and hips. Be careful to control your swings - if you are swinging way beyond your usual range this then becomes Ballsitic stretching and can lead to injury.
If you want to improve your kicks along with this you will need to work on your adductor and abductor muscles. A few years back I was always strugling doing the full splits because I could feel my legs tensing up and getting a lot of tension in my knees - this is all down to weak adductor muscles.
Keep static stretches for after workouts as doing them before only increase your risk of injury and isn't particularly useful for improving flexibility, especially not for someone who is developing their kicks.
What it comes down to for me is: If I am learning a martial art, and I want to be able to perfom kicks safely, and for use for self defence etc, I want to be able to do it cold, that is, I dont want to have to warm up for half an hour before being able to perform certain techniques. If you stretch the right way, and train the right muscles, you will develop the kind of flexibility that will give you the ability to kick high at any time of the day without stretching beforehand.
Do a google on dynamic stretches, and also splits + adductors.
Hope this is of some use.
It took me about 6 months of stretching roughly 15 minutes to a half-hour every day to get to this point and it has helped my kicks quite a bit. My trick was, when I started I had a punching bag placed underneath my crotch (a pillow or two would work the same) and I'd literally watch TV as I stretched and ate breakfast. As I got more flexible I put something lower in there I still have like 1\2 and inch before I'll be flush with the ground but I started at probably a foot from the ground.
I would recommend doing other stretches as well, I did a lot of different kinds of stretches but I neglected to stretch doing the splits with one leg front and one leg back and I still can't do those very well. As a result my ax kick and front kick are not where I'd like them to be. But it will just require some extra effort and I'll get that down too. Good luck to you!
I would recommend doing other stretches as well, I did a lot of different kinds of stretches but I neglected to stretch doing the splits with one leg front and one leg back and I still can't do those very well. As a result my ax kick and front kick are not where I'd like them to be. But it will just require some extra effort and I'll get that down too. Good luck to you!
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That's suprising as most people master the front splits before the full splits. It took me MUCH longer to get there, almost a year after achieving the front splits.
Still, I wouldn't worry about your Axe-kick - its too telegraphed anyhow so you're better off without it. A good jumping back kick is always more likely to make contact
Still, I wouldn't worry about your Axe-kick - its too telegraphed anyhow so you're better off without it. A good jumping back kick is always more likely to make contact
That's why a good axe kick is always set up after another kick. Jumping back kicks are good, but I've seen far too many people not fast enough and when they turn their back to execute this...
It was Mr Kurz who showed me the way on proper stretching - not read anything of his on applying techniques though. Stretching Scientifically is a very good book.
Stretching and kicking and will help you stretch further and kick better. Pretty straight forward here.
I think that a combination of dynamic stretches (ie, high kicks and leg swings), strength exercises and isometrics.
Just don't be fooled into going to hard with the isometrics at first! You start to see results and push it too far. I did that and ended up with a hammstring pull that took AGES to go away!
But without question, isometrics will get you into splits quicker than anything, assuming you are in good enough condition to handle them.
alleycat
Running, jumping and some important tip of martial art. These are the basic factor to get split.
To get a high kick, you just have to reach for higher and higher each time. It's good to practice on a mark, have a goal you can kick at. Push it more each time. At Warriors Realm we do them as fast as we can repeatedly, which is very good because it loosens your tight muscles too. Practice often too, in order to keep the flexibility you have gained each time.
I also do this activity for every kind of kick, which is:
fast kick, hold, flex, hold, keep the balance and stay in that position trying to extend your flexibility more.
I also do this activity:
Raise one leg sideways, straight body, as far UP as possible.
Same with raising legs backwards, frontwards while standing in the same manner. Not bending any other part of body.
I think it also does pay to be flexible when doing kicks in the long run, thus stretching, not just splits, but get your knees and legs behind your head too, gives you more room to extend those legs anywhere in mid air. I mean, if you are kicking but your inability to be flexible is stopping you, then, stretch it out. I know lots of martial artists who take up gymnastics and extreme flexibility activities.
I found doing the splits frontwards, meaning one leg in front, one leg in back makes it easier to then do it sideways.
Also, your ability to flex out your muscles increases after cardio activity, and in warmth, which is good to know if you are building up your flexibility.
I think the main thing that has helped me excel in kicks is the touching your toes straight legged stretch. I can now pretty much put my head between my legs, can reach way past my feet, it looks weird, but being that versatile is good for lots of kicks.
I also do this activity for every kind of kick, which is:
fast kick, hold, flex, hold, keep the balance and stay in that position trying to extend your flexibility more.
I also do this activity:
Raise one leg sideways, straight body, as far UP as possible.
Same with raising legs backwards, frontwards while standing in the same manner. Not bending any other part of body.
I think it also does pay to be flexible when doing kicks in the long run, thus stretching, not just splits, but get your knees and legs behind your head too, gives you more room to extend those legs anywhere in mid air. I mean, if you are kicking but your inability to be flexible is stopping you, then, stretch it out. I know lots of martial artists who take up gymnastics and extreme flexibility activities.
I found doing the splits frontwards, meaning one leg in front, one leg in back makes it easier to then do it sideways.
Also, your ability to flex out your muscles increases after cardio activity, and in warmth, which is good to know if you are building up your flexibility.
I think the main thing that has helped me excel in kicks is the touching your toes straight legged stretch. I can now pretty much put my head between my legs, can reach way past my feet, it looks weird, but being that versatile is good for lots of kicks.
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