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