complete kicking: the ultimate guide to kicks for martial arts self-defense & combat sports
TRANSCRIPT
CompleteKickingTheUltimateGuidetoKicksforMartialArtsSelf-
defense&CombatSportsSangH.Kim,Ph.D.
COMPLETEKICKING
ATurtlePressBook/2009
Copyright©2009SangH.Kim.AllRightsReserved.
PrintedintheUnitedStatesofAmerica.Nopartofthisbookmaybereproducedwithoutwrittenpermissionexceptinthecaseofbriefquotationsembodiedinarticlesorreviews.Forinformation,addressTurtlePress,POBox34010,SantaFe,NM87594-0410
Photographer:MarcRegis,CynthiaA.Kim
Photomodels:SangH.Kim,Kyu-hyungLee,CarlosSanchez,MarcoCorea
ISBN9781934903742
Warning-DisclaimerThisbookisdesignedtoprovideinformationonspecificskillsusedinmartialartsandfitnesstraining.Itisnotthepurposeofthisbooktoreprintalltheinformationthatisotherwiseavailabletotheauthor,publisher,printerordistributors,butinsteadtocomplement,amplifyandsupplementothertexts.Youareurgedtoreadallavailablematerial,learnasmuchasyouwishaboutthesubjectscoveredinthisbookandtailortheinformationtoyourindividualneeds.Anyonepracticingtheskillspresentedinthisbookshouldbephysicallycapabletodosoandhavethepermissionofalicensedphysicianbeforeparticipatinginthisactivityoranyphysicalactivity.
Everyefforthasbeenmadetomakethisbookascompleteandaccurateaspossible.However,theremaybemistakes,bothtypographicalandincontent.Therefore,thistextshouldbeusedonlyasageneralguideandnottheultimatesourceofinformationonthesubjectspresentedhereinthisbookonanyskillorsubject.Thepurposeofthisbookistoprovideinformationandentertain.Theauthor,publisher,printeranddistributorsshallneitherhaveliabilitynorresponsibilitytoanypersonorentitywithrespecttolossordamagescaused,orallegedtohavebeencaused,directlyorindirectly,bytheinformationcontainedinthisbook.
TableofContents
1 Introduction
2 UnderstandingtheBody
3 FundamentalKicks
4 SpinningandTurningKicks
5 HoppingKicks
6 JumpingKicks
7 JumpingSpinningKicks
8MultipleKicks
9 CombinationKicks
INTRODUCTION
Kickingisforeveryfighter.It’spowerful,fast,anddeadly.Regardlessofmartialartstyle,thefundamentalsaremuchthesame:kickfast,kickhard,kickprecisely.Tomeetthesegoals,youneedtotrainyourbody,strengthenyourmuscles,andconditionyourmind.
You’llbesurprisedtofindinitiallyhownaturalkickingis,justlikewalkingandrunning.However,toexcelatkicking,youhavetogobeyondwhatisnatural.Youmustlearntocontrolyourbodyatalltimesinordertoacquireprecision,speedandpower.Thenyourbodywillbecomeadeadlyweaponforself-protectionandaninvincibletoolforsportcompetition.
Afteryouperfectthebasicskills,youareonlyafewstepsawayfrommasteringchallengingadvancedkicks.Asyouprogressandlearnincreasinglydifficultkicks,youwillfindthatpracticingkickingenhancesyourmentalclarityandconcentration,aswellasyourphysicalfitness.
PreparationIfyou’rereadingthisbook,youobviouslyhaveaseriousinterestinimprovingyourkickingskills.Youmightalreadybeamartialartsstudentoryoumightbethinkingoftakingupamartialart.Eitherway,herearesomekeythingstoknowbeforeyougetstarted:
findaplaceKickingcanbepracticedalmostanywherethathasaflatsurfaceclearofobstacles.Youcanpracticeonyourown,butifyouarenovice,professionalinstructionatamartialartschoolorprogramisrecommended.Tochooseaclass,visittheschool(s)youareinterestedinandseeforyourself:Istheinstructorprofessionalandknowledgeable?Doyoufeellikelearningfromhimorher?Dothestudentshavetherightattitude?Checkouttheconditionofthefacility-isitcleanandsafe?Askstudentswhattheylikeanddon’tlikeabouttheclass.Onceyou’resettled,eitherinaclassorathome,developaregulartrainingscheduletoachieveyourgoals.
properoutfitKickingrequiresfreerangeofmovement,soyourtrainingoutfitshouldbeloosefitting,especiallyinthehipsandknees.Loosefittingshorts,sweatpantsoramartialartuniformaresafe,comfortableoptions.
equipmentInthebeginningstageoflearningakick,youmayneedsomethingtoassistwithyourbalanceandposture,suchasastretchingbar,chair,orevenawall.Onceyou’vemasteredthebasicmethodofkicking,you’lluseatargettoimproveyourprecision.Commonlyusedtargetsareaspeed-baghungfromtheceiling,afreestandingreflexbag,adoubleendballorahandtargetheldbyapartner.Forpowerandspeedpractice,you’lluseaheavybag.
safetyBeforepracticinganewkick,learnthemovementandvisualizeit.Knowyourphysicallimitsandbuildfromwhereyouare.Graduallyincreasetheheight,speed,powerandcomplexityofyourmovements.Itisalsoveryimportanttowarmupfor10to15minutespriortopracticeandtocooldownforabout5minutesafterwardtopreventinjuries.
AFirstLessonfightingstance
Yourstanceisthepositionofyourfeetandhands.Tomakeabasicfightingstance:
1.Placeyourfeetaboutshoulderwidthapartwithyourweaksidefootinfrontandyourstrongsidefootintherear.(Ifyou’rerighthanded,yourrightfootisyourstrongside.)Forpower,widenyourstance.Forspeedandmobility,narrowyourstance.
2.Turnyourfrontfootinward15°to30°andturnyourrearfootoutward60°to90°.Keepyourweightslightlymoreontheballsofyourfeet.
3.Bendyourkneesslightly.
4.Keepyourtorsouprightandangledawayfromyouropponenttoprotectyourvitaltargets.Tuckyourchindownslightlytowardyourchestandlookatthetarget.
5.Bendyourelbowsandbringyourhandsinfrontofyourchesttoprotectyourtorsoandface.
6.Relaxyourshouldersandmoverhythmically.Footpositiondeterminesyourkickingcapacityandcontrolsyourcenter.
balanceYourkneeandheadpositionsarecriticalformaintainingyourbalance.Keepyourheadlevelandlookatthetarget.Keepyourkneesslightlyflexedtoloweryourcenterofgravity.Whenyoukick,yourstandingkneeshouldremainslightlyflexedtomaintainyourbalanceinmotion.
controlKickingrequiresyoutohavetwocontradictoryattributes:controlandfreedomofmovement.Youneedtocontrolyourbodytoexecuteakickprecisely.However,constantcontrolling,andtheconsciousnessofit,makesyourbodystiff.Throughpractice,youwilldevelop“musclememory”sothateventuallyyourbodywillperformthekickwithoutconsciousthought.Musclememoryallowsyoutofocusonsupplenesswithoutcontrollingthe“movingparts”ofeachkick.
practiceDon’tbeafraidtoexperimentwithchangesthatmightimproveyourperformance.Varyyourpracticeroutinesoitismentallyandphysicallyengaging,notroutineorboring.Whenyoubecomegoodatin-placekicking,addfootworkanddrillsorvarythespeed,powerandheight.
feedbackWhenyourunintotroublewithakick,listentoyourbodyandgobacktobasics.Everyone’sbodyisshapedandfunctionsdifferently,soyoumightneedtoadapttheinstructionsinthisbooktofityourownbodytype.Problemsareoftenthefoundationforenhancedperformance,sodon’tgetdiscouraged.Staypositiveandexperiment.
revisionTherearemanylevelsofmasteryandyourperceptionofperfectionfluctuatesbecauseyourkickingchangesaccordingtoyourcondition,opponent,andcircumstances.Intraining,you’llfindthatyouhavetoconstantlyrevisitatimewhenakickfeltrightforyouandtrytorecapturethatfeelingandbuildonit.
DevelopingFormFormistherelationshipofthekeypartsofthebodyillustratedatright.Nomatterhowyoualteryourstance,therelationshipofthefourcircledareasshouldremainconstant.Ifyouturnyourhips45°,thenyourchestandkneesshouldmoveaccordingly.
Fromthebasicfightingstance,forexample,yourstanceforeachkickwillbeslightlydifferent.Frontkickbeginsfromaconventionalstance,butforsidekick,yourstanceshouldbeturnedmoretosidetocreateacoilingforce.Asyoubringyourhipforwardandkneeup(photo1),thebodypivots(photo2)andshootstherearfoottowardthetarget(photo3).Whenyouestablishthecorrectformforyourkick,yourlegshouldnaturallyshootalongthemostefficientpathtothetarget.
armpositionTofindthemostnaturalpositionofyourarmsandhands,raiseyourarmshigherthanyourusualfightingstance(photo1)andslowlylowerthemuntilyoufindtherightheight(photo2).Keepyourelbowsbentandswingyourarmsaroundyourtorsoafewtimes,thenstopwhereyoufeelmostcomfortable.Maketheycoverthevitaltargetsofthetorso.
kneecontrolThekneetravelsstraightforwardinfrontkick,inacircularmotioninroundhousekick,backwardinbackkick.Howyoumanipulateyourkneedeterminestheangleofthekick.Youcanpracticekneecontrolinmostofthetwelvedirectionsoftheclock.
3kickingessentialsBase
Yourtwofeetformthebaseforyouractions.Theidealbaseisaboutshoulderwidthorabitwider.Positioningyourfeettoofarapartortooclosetogethercreatesanunstablebase.Next,alignyourfeetaccordingtowhattypeofkickyouareplanningtoperform.Forfrontkick,forinstance,turnyourfeetforward.Forsidekick,alignyourfeetsidewaysandparalleltoeachother.Forroundhousekick,turnyourfeetabout45°,betweenthepositionsoffrontkickandsidekick.
pivotpointYourstandinglegbecomesapivotpointwhenyoukick.Ifyoudoaroundhousekickwithyourrearleg,yourfrontlegisthepivotpoint.Ifyouthrowafrontlegroundhousekick,yourrearlegisthepivotpoint.Thepivotpointplaysanimportantroleinkicking.Thesmootheryoupivot,thebetter.Thequickeryoupivot,themorepowerfulyourkickwillbe.Themorestableyourpivotis,themorepreciseyourkickwill
be.
impactImpactresultsfromahighvelocitystrike,oralowvelocitystrikewithsufficientweightbehindit.Youcanstrikeatargetwithyourfoot,knee,orshin.Foreffectiveness,yourstrikeshouldbeprecise,fast,andpenetrating.Tofurtherenhancetheimpact,striveformaximumrangeofmotionofyourkicksthroughstretchingandgreaterfocusofyourphysicalandmentalenergythroughproperbreathingandyelling(kihap,kiai).Impactistheultimategoalofkicking.
5KickingStagesready
Beforekicking,confirmthatyouhaveastrongbaseandalignyourfeetaccordingtowhattypeofkickyouareplanningtouse.Keepyourarmsclosetoyourbodyinaguardingpositionandlookatyourtarget.Staylightonyourfeetandreadytomove.
shiftBeforeturningyourbody,shiftyourweighttoyourfrontlegforarearlegkickortoyourrearlegforafrontlegkick.Donotchangetheheightofyourheadoryourfacialexpressionwhenyoushiftyourweight,becausethiswillrevealyourintentionstoyouropponent.Becalmandmovesubtlyasyouinitiateyourkick.
pivotYourstandinglegbecomesapivotpointwhenyoukick.Alwayspivot
ontheballofyourfoot,raisingyourheelslightlytofacilitatethepivot.Asyoupivot,chamberyourkickbyraisingyourkneeintotheappropriateposition.
kickImpactresultsfromahighvelocitystrike,sokickasquicklyasyoucanwhilemaintainingaccuracy.Penetratetwotosixinchesintothetarget.
reposeRetractyourfootandlegswiftlyandprepareforthenextaction,whichmightbeanotherkickaspartofacombinationoradefensivereactiontoyouropponent’scounterattack.
3powergeneratorsknee
Bendingyourkneepriortokickingiscalledchambering.Thewayyouchamberyourkneewilldeterminethedirection,rangeofmotionandpowerofyourkick.Ingeneral,whereyoupointyourkneeisthedirectionoftheforceofyourkick.Thesharperyoubendyourknee,themorepoweryoucangenerateduetoalargerrangeofmotion.If
yourchamberislazy,yourkickwilllackpower.
hipThehipistheprimarymoverofthebodyanditfunctionsasacentralpowerhouseforkickingandpunching.Themusclesandbonesofthehiparelargeandpowerfulandarethesiteofyourcenterofgravity.Byrotatingyourhipquicklyandpowerfully,youpropelkneeandfootintothetargetwithmaximumpower.Formanykicks,“snapping”yourhipalsoaddstotheimpactpowerofyourkick.Yourhipisthepowerhouseforkicking.Itbringsalloftheelementsofyourbody’spowertogetheranddirectsyourenergytoonesinglepointuponimpact.
headTheheadisastabilizer.Bykeepingyourheadupright,youanchorthealignmentofyourspineandmaintainthepivotingpowerofthelowerbodyaroundthecentralaxisofthespine.Ifyoudropyourheadwhilekicking,theforceofyourkickisdispersed,muchlikeanuncoiledspring.Headupstabilizesyourpostureandintegratesthebody’sforce.
KickingPhysicsInthescienceofkicking,therearethreeaxesofthebody:torso,thigh,andshin.Eachtransmitsforceandthefurtherapointisfromtheoriginoftheforcethemorepotentialforceitcarries.
TheinitialpointofactioniscalledtheActionPoint.
ThemultiplyingpointofforceiscalledthePivotPoint,wheremechanicalforceismagnified.
TheeffectofapplyingtheactionpointiscalledtheReactionPoint.
ThestrikingspotiscalledtheImpactPoint.
Theprimarypivotpointinthebodyisthelowerabdomenwhichfacilitatesforcemagnificationbetweentheactionpointandreactionpoint.*Thebestexerciseforstrengtheningthepivotpoint(abdomen)issit-ups.
Forrightlegroundhousekick,theoriginofforceistheleftshoulder(actionpoint).Theforcepassesthroughthelowerabdomen(pivotpoint)andismagnifiedattheknee(reactionpoint)whichpropelsthethefoottowardthetarget(impactpoint).
UNDERSTANDINGTHEBODYToadvanceinkickingpractice,itisimportanttohavesomebasicknowledgeofhowthebodyworks,particularlythebones,jointsandmuscles.Theyarethethreeprimarymechanicaldevicesthatmaximizetheimpactofyourkicks.Whenyouunderstandhowtheywork,youcanfullytakeadvantageofwhatyouhaveavailable.Notonlywillyourtrainingbemoreeffective,butyou’llbelesssusceptibletoinjury.Ifyoudon’tunderstandhowyourbodyworks,youmightworkhardbutriskpoorresultsandeveninjury.Sotakeafewmomentsandreviewthischapterbeforeyougetstarted.
thebodystructurethetorso
Whenyourkickingformiscorrect,yourtorsostabilizesyourbody.Ifyourformisincorrect,yourtorsocanunbalanceyourbodyandreducethepower,heightandspeedofyourkick.Becauseyourtorsoistheheaviestandmostcumbersomepartofyourbody,itisimportanttokeepitatthecenterofyourmovementandallowyourarmsandlegstorotatearoundthetorso.Imaginethatyourtorsoistheeyeofthehurricaneofyourmovements.
thespineThespineisacomplexnetworkofmuscles,ligaments,bones,joints,cartilageandnervesthatworktogethertosupportandmobilizethebody:supporttostand,walkandlift;mobilityformovementssuchasturning,twisting,bending,jumpingandkicking.Becausethespineistheprimarysupportandmovementstructureofthetorso,itisveryimportanttostretchthebackproperlybeforeandafterkickingforoptimalflexibility.
thelowerabdomenKickingpoweroriginatesfromthelowerabdomen,alsocalledthedanjunordantien.Asharpexhalationduringtheexecutionofeachkicktensestheabdomen,increasingthepowerofthekick.Manymartialartistscombinethisexhalationwithashout(calledkihaporkiai).
thearmsForkicking,yourarmsaidinbalance,accelerationanddeliveryofforce.Becauseyourarmscanmovefreelyonthehorizontal,verticalordiagonalplanes,theyareexcellenttoolsforcounterbalancingthemovementofyourlegs,particularlywhenlearninganewkick.Forexample,whenyoulearntheaxekick,sharplydroppingyourarmsatyoursidescanhelpyouraiseyourkickingleghigher.
thelegsThelegsaretheprimaryimpactdeliverytoolsforkicking,howevertheymustworkinconcertwiththerestofthebodyforoptimumpower,speedandflexibility.Kickingonlywithyourlegswillproducepoorresultsandlimityourpotentialforimprovement.AsyousawinChapter1,yourlegsarethetransmittersofthepowerthatoriginatesinyourhipsandtorso.
Thelegsalsosupportanddispersethebody’sweight.Thekneesinparticularfunctiontogenerateforceinmoving,lifting,andstrikingandtolessentheimpactwhenlandingorfalling.
INTEGRATEDMOVEMENTPracticingkickingaloneisnotsufficienttoimproveyourkickingskills.Besuretoincludestrength,timing,accuracy,balance,powerandflexibilityexercisesinyourworkoutsessionstodevelopyouroverallphysicalcondition.Bytakingawholebodyapproach,yourphysicalmovementswillbecomeintegratedandyourconfidencewillincrease.
Somesampleexercises:1.Plyometricjumpingdrills,2.Resistancebandtraining(upperbody),3.Corestrengtheningbodyweightexercises,4.Resistancebandtraining(lowerbody),5.Anti-gravityexercises,6.Dynamicisometricdrills.*
*Formoredetails,seeUltimateFitnessThroughMartialArtsandUltimateFlexibility
BALANCE:It’saboutrelationshipsBALANCEINKICKINGrequiresanunderstandingofwherethe
variouspartsofyourbodyarelocatedinrelationtoeachother;wheretheyaremovingfromandto;andhowtoorchestratethemtomaintainyourformthroughoutakick.
THEKEYtothisseeminglycomplexprocessismaintainingsymmetryinyourbody,ifnotvisually,thenatleastintermsofweightdistribution.
FOREXAMPLE,kneekickrequiresyoutoslightlyhunchyourupperbodyforwardtobalancetheupraisedknee.Thesameistrueofaxekick.Becausefrontkicktravelsmoreforwardthanupward,yourupperbodyneedstodeclineslightlybackwardtobalancetheforwardmotionofyourleg.Roundhousekickandsidekickrequireasimilardeclineoftheupperbodytobalancetheoutstretchedleg.Everykickhasadifferentbalanceangle:
Kneekick:forwardhunchbalancesupraisedknee
Axekick:similartokneekickbalance
Frontkick:slightupperbodydecline
Roundhousekick:upperbodydeclinesinrelationtoupraisedkickingleg
Sidekick:upperbodydeclinesinrelationtothrustingheightofkickingleg
BALANCEISABOUTCENTERINGInanybalancingactivity,themostimportantthingistocenteryourself.Relaxyourshouldersandarmstopromotenaturalrhythminyourmotions.Loweryourcenterofgravitysothatyoufeelcomfortableandsecure.Donotoverextendyourbody.
EXERCISE:Whenyoupracticespinningkickslikethoseshownbelow,tenseyourlowerabdomentofocusyourcenterandrelaxyourterminals(upperbodyandkickingleg).Whenyoufeelconfidentwithaspinningkick,trypracticing2,3,4or5inquicksuccessionwiththesamelegtoseehowthisaffectsyourbalance.Ifyourkickistechnically,youshouldhavenoproblem.
Afterkicking,letgountiltheforcebecomeszero,thenletyourlegreturntoitsnaturaloriginalposition.
Keepyourtorsobalancedbetweenbothlegsforhighkicks.
theboneskeypoint:
Kickingrequirescoordinationofcomplexmovementsofthelegs,hips,spine,shoulders,armsandhead.Thebonesofyourskeletonfacilitatethesemovements.
overview:Theskeletalstructureofthebodyprotectstheorgansandprovidesleverstofacilitatemovement.Theplacementofeachboneisdeliberate,exact,andinmanycases,symmetrical.Thesecharacteristicsareimportanttokickingbecauseyourkickingneedstobedeliberate,preciseandbalanced.Thesymmetricalstructureoftheskeletalsystemenablesustobalanceourbodybystabilizingitagainstgravity.
Additionallyunderstandingtheanti-gravitationalnatureofthespine,pelvicgirdleandthelowerlimbsiscriticalsincewemuststandandkickinoppositiongravityandoftenwemuststruggleenormouslyagainstanopponent.Forstandingkicks,forinstance,youneedtostabilizeyourstandinglegandspinetofreethekickinglegfromtheconstraintofgravity(photoa).Forjumpingkicks,extendbothlegswhenthespinereachesthehighestpointofthejumpwheregravityisweakest(photob).
Anotherkeypointtounderstandabouttheskeletonisthatitmadeupofbonesofvaryinglengthsandfunctions.Forexample,thefemur,themostpowerfulboneinthehumanbody,allowsustocontrolthespeed
andpowerofakick.
Thetinyphalanges,ortoebones,playalmostnoroleincreatingpowerfulkicksbuttheyarecriticalinmaintainingyourbalancewhilestandingononeleg.Withouttoes,youwouldnomorebeabletodeliveraproperroundhousekickthanifyoulackedafemurbone.Eachboneisdesignedtoplayaparticularroleinmovement.
Theskeletonbyitself,however,isuseless.Itcanonlyfunctionwiththehelpofthemusclesandnervoussystem.
majorbonesskull
Theskullismadeupof29bonesformingthebraincaseandface.Forkicking,itisimportanttoknowthethejawboneistheonlymovingboneintheskull.Tuckyourchinandcloseyourmouthwhenkicking.
spineThespineisattachedtothepectoralgirdleattheshoulder,thepelvicgirdleatthehip,andtheribcage(12ribsoneachside)atthetorso,givingshapeandheighttothebodyforsupport.Thevertebraeofthespinearemadeupofalternatinglayersofboneandcompressiblecartilage,whichreducesshock,bearstheweightofthebodyandpreventsthevertebraefromgrindingagainsteachother.
pectoralgirdleThepectoralgirdleisthesetofbonesthatconnectthearmswiththeshoulders.Itiscomposedoftheclavicleandscapular.
armThereare30bonesinthearm,27oftheminthehandsandwrist.Thearmsarebalanceequalizers,initiatorsandacceleratorsinkicking.
pelvicgirdleThepelvicgirdleislocatedatthebottomofthespine.Itconsistsofthesacrum,coccyx,andapairofhipbones(ilium,ischium,andpubis).Thepelvicgirdleisthesourceofpowerinkicking.
legThereare30bonesintheleg,22ofthemintheankleandfoot.Thefemur,themostpowerfulandlargestboneinhumanbody,canbearatremendousamountofpressureandweight.Itisengineeredformaximumstrengthandpower.Asawhole,thelegbonesfunctiontoresistgravitybybearingtheweightofthebodyduringmotionandatrest.
SpinalCurveThespineisthebackboneofthebody:notonlycarryingtheweightbutalsofacilitatingmovementthroughmechanicalbalancingandcounterbalancing.The4alternatingcurvesinthespineaidinthisjob.
thejointsAjointisapointwheretwoormorebonesareconnected.Althougheachjointworksdifferentlyaccordingtohowthebonesarejoined,theyareallbuiltformovementandfunctionasmechanicalfulcrums.Thereforetheyplayinvaluablerolesinkicking:transmissionofforce,facilitationofcoiling/uncoilingthebodyandcontrolofspeed.
transmissionofforceThejointsareresponsibleforchainreactionsinkicking:forceoriginatesfromonesource(forexample,theleftshoulderforrightroundhousekick),activatingthemotionofthepelvicgirdle,travelsthroughthelimb(rightlegforrightroundhousekick)totheextremity(rightfoot).Tovisualizethis,imaginecrackingawhip.Youinitiatetheforceinyourhandandtheforcetravelsthroughthewhiptotheoppositeend,whichstrikesatarget.Thewhipisapowerfulweaponbecauseitisanefficienttransmitterofforce.(Seepage22-23foradetailedexplanationofthisconcept.)
coiling/uncoilingForcirculartechniqueslikeroundhousekick,turnkickandspinningwhipkick,whenajointpivotsinpreparationforkicking,acoilingofforceoccurs.Intheexecutionofthekick,anuncoilingactiondeliverstheforceofthekicktothetarget.Forexample,insteps4-7onpage35,thehipandkneejointscreatethecoilingactionandyourbodyhas
thegreatestamountofpotentialenergyatthispointinthekick.Insteps8-9,thekneeandhipjointshaveuncoiledtodelivertheforceofthekicktothetarget.
controlofspeedWhenforcepassesthroughajoint,accordingtothepivotingangleandintensity,thejointmagnifiestheforcewhichresultsinanaccelerationofspeed.However,ifyourjointsarestiff,yourspeedwilldecreaseasforcepassesthroughthem.Tounderstandwhy,thinkbacktotheexampleofthewhip.Whenyoucrackthewhip,youractionhasonepointofinitiation—yourhand—andonepointoffinalforcetransmission—theoppositeendofthewhip.Imagineifyoutriedtocontrolthewhipnotonlyatthehandleend,butattwoorthreepointsinthemiddle.Theforcewouldbechaoticandrandomlydispersed.Thesameistrueofyourkickwhenyourjointslackthefluiditytotransmittheforcesmoothlyfromorigintotarget.
sequenceofkickingAction#1:Thecontractionoftheabdomenmusclespullsthelumbarcurveforward(1).
Action#2:Action#1triggersthesacralcurvetosnapfroward(2).
Action#3:Action#2causesthesternumandneck(3)tocounterbalancetheforwardmotionofthehip.Actions#1-3takeplacealmostsimultaneously,inafractionofasecond.
Action#4:Theleftshoulderbeginstoturntotheleft.
Action#5:Therighthipjointprojectsforward.
Action#6:Astherighthipbeginstorotatetotheforwardleft,theelbows(6)movetotherighttocounterbalance.
Action#7:Astheelbowsswingtotheright,therightkneemovestotheleftinacircularmotion.
Action#8:Astherightkneereachesthehighpoint,bothhandssnapfurthertotheright,acceleratingtheforceoftheleg.
Action#9:Therightfootimpactsthetargetatmaximumspeedandpower.
WHATISBALANCE?Balanceistheabilitytomaintainyourbodypositionbothinmovementandatrest.Therearetwotypesofbalance:staticanddynamic.Staticbalanceisastationaryobjectatequilibrium,likewhenyoustandupright.Dynamicbalance,a.k.a.balanceinmotion,isabodymovingatconstantlinearandangularvelocities.
WHEREDOESITCOMEFROM?1.Balanceatrestandinmotionbothoriginatewithgoodposture.Alignyourfeet,hips,spineandheadwhenkickingtomaintainastableuprightposture.
2.Keepyoureyesfixedononespot,preferablyyourtarget.Visionprovidesyourbodywithareadymeansoffindingyourpositionrelativetothegroundthroughthepresenceorabsenceofvisualcues.
3.Tactilecues,suchasthenetworkofsensorsinthepadsofyourfeet,relayimportantinformationtoyourbrain,allowingittoadjustyourweightdistributionandfootpositionasnecessary.
4.Thevestibularapparatusintheinnerearcontrolstherightingreflexwhichhelpsyouremainuprightinmotion.
KEYPOINT:Ifyourloseyourbalance,restoreitquicklybyfirstpositioningyourheaduprightandfixingyourlineofsightononeobject,thenallowyourbodytofollow.
themuscles
primaryfunction
Theprimaryfunctionofthemusclesistocreatemovementoftheskeleton(bones)throughcontractionandrelaxation.Strengtheningyourmajorkickingmuscleswillenhancethepowerandflexibilityofyourkicksandhelppreventcommoninjuries.
majorkickingmuscles
Forfast,powerful,well-controlledkicks,youneedtodevelopthreemajormusclegroupsinthebody:
•abdominalmuscles:rectusandtransversusabdominis
muscles,obliquemuscles
•frontalthighmuscles:quadricepsfemoris
•rearlegmuscles:gluteusmusclesinthebuttock,hamstring
Theabdominalandthighmusclesproducepowerforfrontkick,roundhousekick,axekickandsidekick.Therearlegmusclesgenerateforceforbackkick,whipkickandspinwhipkickaswellasjumpingkicks.
developingabdominalmuscles
Thebestexercisestodevelopstrongabdominalmusclesaresit-ups,includingsideandtwistingsit-ups,crunches,V-ups,kneeraises,legraises,sidelegraisesandhanginglegraises.*Useawidevarietyofexercisestobesureyouareworkingthelower,mid,upperandobliqueabmuscles.Anddon’tforgettoincludebackstrengtheningexercisesinyourworkouttodevelopawell-balancedtorsomusculature.
developinglegmuscles
Thebestexercisestodevelopstrongthighandbuttocksmusclesarestandingjumps,squats(withorwithoutweight),lunges,sprinting,bounding,stairrunningandhillrunning.*Besuretostretchateveryworkoutsothatyourlegmusclesdonotbecomeoverlytightfromstrengthtraining.
*Formoreinformationontheaboveexercises,seeUltimateFitnessThroughMartialArts,SangH.Kim,TurtlePress.
samplekickstrengtheningworkout*
Lunges,10reps,1-3sets
Squats,10reps,1-3sets
Crunches,10reps,1-3sets
Sidesit-ups,10reps,1-3sets
V-ups,5reps,1-3sets
Alternatingkneeraise,5reps,1-3sets
Alternatinglegraise,5reps,1-3sets
Doublelegraise,5reps,1-3sets
Benchlegraise,5reps,1-3sets
50yardsprint,3reps
50yarduphillrun,3reps
25yardbounding,3reps
Stairrun,1flight,3reps
BeforeKicking...
1.warmup
Warmupbeforeengaginginfull-speedkickingtoraiseyourbodytemperatureandincreasecirculation.Agoodwarmupenhancestheabilityofthemusclestocontractandwarmmusclesstretchbetter.Beginwitheasygrossmotoractivities,graduallyincreasinginintensityfrommildtovigorous.Controlyourmovementswhileloadingcalculatedstressonthemuscles.Warmupfor15minutes.
2.stretch
Beforepractice,alwaysstretchyourmusclestopreparethemforthedemandsofkicking.Stretchingincreasestheelasticityofthemuscles,whichenablesyoutohaveagreaterrangeofmotionandstrength,andthusincreasesyourcapacitytogeneratemorepower.Stretchingbeforekickingpracticeshouldincludesimple,dynamicexercises(seeexamplesonpage41).Thisisdifferentfromthedeepstretchingthatyoudoafterpracticetoincreaseyourflexibility.Stretchfor5-10minutes.
3.breathedeeply
Deepbreathingrelaxesthemusclesbyprovidingampleoxygentothecells.Deepbellybreathingalsoenhancesposture,circulation,relaxationandinnerpower.Consequentlythemindbecomesclearandthebodyworksmoreefficiently.Deepbreathingbeforepracticeeliminatesthedistractionsofthebodyandmindandpromotesmind-bodyunity.Breathedeeplyfor3-5minutes.
4.visualize
Visualizationisactivementalimagerytocreatefamiliaritywithaspecifictargetmovement.Forexample,closeyoureyesandthinkofthebeginning,middleandendofasidekick.Lookcloselyatcriticalpointssuchaspivotingyourhipbeforeimpact.Replayitoverandoveruntilyougetitrightinyourmind.Finallycompletetheentiresequencewithasmoothandperfectlytimedperformance.Visualizeonetechniquefor3-5minutes.
warm-upoptionsJumpingjacksx100
Push-upsx50
Sit-upsx100
Jumpropex3mins.
Runningx15mins.
DynamiclegraisesHoldthebarandraiseyourknee10timesoneachside,thenswingyourlegup,smoothlywithcontrol,10timesoneachside.Thisexercisedevelopskickingposture,precisionandstrengthwhilewarmingupthekickingmuscles.
legraise&hold
Holdthebarandraiseyourleginacontrolledkickingmotion(left:whipkick,right:backkick)ashighasyoucanandholditforaslongasyoucan.Thiswillstretchandstrengthenyourlegmusclesanddevelopbalanceandposturesimultaneously.
STRETCHINGTherearetwotypesofstretching:stretchingaspartofyourwarm-up,whichisbriefanddynamic,andstretchingtodevelopflexibility(below),whichisdoneafterpracticeandcantakeupto30minutes.
KnockoutPointsAknockoutkickrendersyouropponentunconsciousbyeitherstoppingthesupplyofoxygenandbloodtothebrain,causinginsufferablepainorcausingashocktothebrain.
MAJORKNOCKOUTPOINTS1.Head:Kickstotheheadcanshockthebrainandshutdownthefunctionofthenervoussystem.Akicktothejawforinstancecausesareboundingeffectinthebrain,momentarilynullifyingthefunctionofthenervoussystem,whichrenderstheopponentunconscious.
2.Neck(CarotidArtery):Strikingthecarotidsinuscanleadtoasuddendropinbloodpressureandheartratewhichcancausealossofconsciousnessand,insomecases,death.Becausestrikingthecarotidsinusreliessimplyontriggeringaphysiologicalreaction,evenalightstrikecanresultinaknockout.Strikingtheneckisillegalinmostcombatsports.
3.Groinand4.PelvicPlexus:Thesetargetsarealsogenerallynotlegalincombatsports,butareeffectiveknockouttargetsforself-defensebecausetheycanbehitwithapowerfullowsectionkick.
5.SolarPlexusand8.CardiacPlexus:Thesetwotargetshavetobestruckwithgreatforcewithapowerfulkicklikeasidekick,toachieveaknockout.Kickingthisareacanalso“knockthewindoutof”anopponent.
6.Liverand7.Kidneys(bothsides):Thesethreetargetscanbeeasilystruckwithroundhousekick.Evenifyoudon’tachieveaknockout,kickstotheliverorkidneyswillweakenanopponent’sstaminaandwill.
9.BrachialPlexus:Thistargetisvulnerabletoanaxekick.Iftheplexusstrikedoesnotcauseaknockout,itcanresultinseriousdamagetotheclaviclebone.
FUNDAMENTALKICKSKickingisoneofthemostfunandnaturalactivitiesinthemartialarts.Thischapterhas12fundamentalkicksandforeachkickyou’llfindthepurposeofthekick,keypointstopayattentionto,commontargets,how-to,variations,applicationsspecifictoself-defense,traditionalmartialartspracticeandcombatsports,commonmistakesandpracticedrills.
FRONTKICKpurpose
Frontkickisusedtostrikeatargetthatisdirectlyinfrontofyou.Ifyouropponentisonyoursideorrear,simplyturnyourbodyinthatdirectionandkick.Frontkickisthemostdirectwaytoknockdownanopponentbykickingthegroin,faceorneck.Youcanalsouseittodeteranadvancingopponentbyattackingthekneecap,shinorthigh.
keypointsBendyourkickingkneeacutelyandsnaptheballorinstepofyourfootquicklyandpowerfullytothetarget.Ifyouarewearingshoes,kickwiththetoeorinstepofyourshoe.Inaself-defensesituation,aimforthemiddleofthebodyorlegtoincreaseyourchancesofstrikingthetarget.
StrikingareaBall,instep,toes,bottomofthefoot
targets1.groin
2.lowerabdomen
3.solarplexus
4.chest
5.neck
6.mouth
7.frontalthigh
8.kneecap
9.shin
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeup,pointingitatthetarget.
3.Asyourhipsnapsforward,extendyourkneeandkick.Keepyourstandingkneebent,usingthethighmusclestofirmlystabilizeyourstance.Tuckyourchindown,leanyourtorsoslightlybackwardtoaddextrareach(length).Exception:Ifyouaremovingforward,bringyourtorsoforwardinsteadofleaningback.
4.Withdrawthefootquicklyafterthekickandrepose.
FRONTVIEW(above)offrontkick:noticethepositionofthelefthandtoprotectthegroinandtherighthandtomaintainbalance.Youcanalsokeepyourhandsupinaguardposition.Thehead,hipandstandingfootarealignedverticallyformaximumstability.
applicationsFrontkickisthemostdirectandeasiestkicktoexecute,soyoucaninstinctivelythrowitinalmostanysituation.Forself-defense,itisusefulforstrikingthegroin,stomachorsolarplexusdirectly,orincombinationwithaholdorlock.Forsportcompetition,youcanstopanopponentbykickinghislowerabdomenorknockhimdownbykickinghisneckverticallywiththebladeofyourfoot.
SPORTAPPLICATION:Frontkicktotheneckusingthebladeofthefoot.(Kickingtheneckisnotallowedinsomecombatsports.)
SELF-DEFENSEAPPLICATION:Frontkicktothechestincombinationwithatwistingwristlock
SPORTAPPLICATION:Ifanopponentrushestowardyou,throwafrontkicktopushhimaway.Astheopponentbacksup,throwanotherfrontkickoraroundhousekickoraxekick.
SELF-DEFENSEAPPLICATION:Afrontkicktothepelvicplexuscanknockanopponentdown.Pushdeeplyintothepelviswiththeballorbottomofthefoot.
SPORTAPPLICATION:Bladefrontkicktothecarotidarteryintheneckcanresultinaknockdownorknockout.Recommendedforadvancedstudentsonly.
SELF-DEFENSEAPPLICATION:Forfrontkicktothegroin,usethefullinstepofthefoottodriveupward.
commonmistakesMISTAKE1:Themostseriousmistakepeoplemakeinexecutingafrontkickistiltingthehead,whichdisruptsyourbalance.
SOLUTION:Tuckyourchindowntowardyourchest.
MISTAKE2:Armposition:toowide,toonarrowortoolow.
SOLUTION:Topracticekeepingyourarmsclosetoyourbodyin
fightingstance,holdthecollarsofyouruniformandpractice.
MISTAKE3:Excessivelyraisingtheheelofthestandingfoot.
SOLUTION:Ifyoufeelthatyouhavetoraiseupontothetoesofyourstandingfoot,pivotyourstandingfootslightlymorewhenyoukickorlowertheheightofyourkick.
MISTAKE4:Leaningtoofarback/awayfromthetarget.
SOLUTION:Tokick,youshoulddeclineyourtorsoslightlybutnotsomuchthatyouloseyourbalance.Ifyouareleaningbacktoomuch,lowertheheightofyourkickuntilyouimproveyourflexibilityorraiseyourkneehigherwhenyouchamberyourkickingleg.
•remember1.Keepyourheadstraight.
2.Tuckyourchindown.
3.Positionbothelbowsatequalheight.
4.Aimyourkneeatthetargetandkickdirectlytothetarget.
•avoid1.Tiltingyourhead
2.Leaningyourtorsotoofarbackward
3.Openingyourarmstoowide
4.Droppingyourhands
5.Holdingyourarmstootightinfrontofyourchest
6.Liftingyourstandingheelexcessively
ROUNDHOUSEKICKpurpose
Roundhousekickisusedtostrikelateraltargetsonthetrunk,headandlegsofanopponentwhoisfacingyou.Ifyouropponentstandssidewaysinfrontofyou,kickthefrontofhistorso.Duetoitseffectivenessandsimplicity,roundhousekickisthemostcommonly
usedkickincompetition.Itisaversatileweaponforattackingandcounterattackingagainstanytypeofopponent.
keypointsBendyourkickingkneeforwardacutely,rotateyourhipandsnaptheballorinstepofyourfootquicklyandpowerfullytothetarget.Whenattacking,bringyourbodyforwardformorepower.Forcounterattacking,turnyourbodysidewaysorleanslightlybackwardtoavoidbeinghit.
strikingareaBall,instep,shin,toes
targets1.ribcage
2.thigh(inside,outside)
3.knee(inside,outside)
4.ankle(inside,outside)
5.neck
6.head
7.chest
8.solarplexus
9.lowerabdomen
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeup,pointingatthetargetasinfrontkick.
3.Pivotyourstandingfootandrotateyourkneeperpendiculartothetarget,whileyourarmsmoveintheoppositedirectiontomaintainyourbalance.
4.Rotateyourhipintothekickuntilitisparalleltothetargetsurface.Snapyourfootoutatthetarget.Atimpact,yourentirebodyshouldbeonthesameplane.Keepyourheadupandlookatthetarget.
5.Withdrawthefootquicklyalongthesamepathafterthekickandrepose.Roundhousekickwiththeballofthefoot
FRONTVIEW:roundhousekickwiththeinstep
applications
Roundhousekickisthemostversatilekickforbothcompetitionandself-defense.Forcompetition,itissafe,effectiveandpowerfulforstrikinglow,middle,andhightargets.Forself-defense,itisusefulforstrikingtheknee,groin,andstomach.Itismosteffectivewhenusedincombinationwithpunches,elbowstrikesandkneekicks.SPORTAPPLICATIONS
Whenyouropponentstepsintoattack,useaninterceptingroundhousekicktostophimandscore.
Forhighroundhousekick,raiseyourkneehighandshootitquicklyattheopponent’shead.
Whenyouropponentthrowsahighsectionroundhousekick,counterwithamiddlesectionroundhousekick.
Whenyouropponentisretreating,stepinandchasehimwitharoundhousekick.
Ifyouropponenthesitateswhileattacking,throwamiddlesectioninterceptingroundhousekick.
Kickasyouropponentstepsintoattack.
MARTIALARTAPPLICATION:Roundhousekickinonestepsparring
SELF-DEFENSEAPPLICATIONS
Kickovertheopponent’sstrike,usingyourlongerrangekicktoyouradvantage.
Fromtheground,usetheballofyourfoottostriketheopponent’schest.Placeyourhandsonthegroundtosupportyourbodyandaddpower.
Alowkicktotherearofthekneewillcauseanassailanttofallbackward.
Ontheground,youcanuseadownwardroundhousekicktoafallenopponent.
Maintaindistancefromyouropponentonthegroundwitharoundhousekicktothehead.
commonmistakesMISTAKE1:Themostcommonmistakewhenexecutingroundhousekickisincompleterotationofthehip.
SOLUTION:Formaximumpower,rotateyourbodyfullytoalignyourhip,headandfeet,andtoputyourbodyweightintoyourkick.
MISTAKE2:Over-rotationofthebodyduringandafterkicking.
SOLUTION:Itcanbeeasytoover-rotateyourbodyinanefforttomakeyourkickmorepowerful,butpowercomesfromspeedandthesnapofyourhips,notfromturningyourupperbody,sofocusontheseinstead.
MISTAKE3:Kickinginawidearc.
SOLUTION:Bringyourkneeupstraightatthetargetandthenpivottightly.Avoidlettingyourlegswingwide;insteadsnapitatthetarget.
BOTTOMLINE:Keepyouropponentinsightatalltimes;kickfastandforcefully;reposeasquicklyasyoucan.
•remember1.Keepyourheadstraight.
2.Tuckyourchindown.
3.Rotateyourhipfully.
4.Moveyourarmsnaturallyaroundyourbodyforbalanceandpower.
•avoid
1.Uncommittedkicking
2.Prematurekicking(badtiming)
3.Tiltingyourhead
4.Over-rotatingyourbody
5.Kickinginawidearc
6.Kickingatthewrongdistance(tooclosetoopponent)
roundhousekickformdrillToimproveyourkicking,practiceroundhousekickholdingasupport.Startwithyourbacktothewallandyourkickingfootintherear.Pivotsoyourhipfacesthewallandyourchestisparalleltothewall.Standingclosetothewallwillpreventyourfromover-rotatingyourhipsorkneesandfromhunchingyourupperbodyforward.Finally,extendyourkickinglegandholdbriefly.Yourbody(chest,hips,kickingleg)shouldbeparalleltothewallwhenyourkickisfullyextended.
RoundhousekickpowerdrillTheheavybagisanexcellenttoolfordevelopingpower.Hereareexamplesofheavybagkickingdrills:1)3setsof15kickswitheachlegatnormalpowerandspeed.2)Besureyou’refullywarmedup,thenkickashighasyoucan20timesoneachside.3)Kickasfastandaspowerfullyasyoucantoamiddleleveltarget,alternatinglegsfor50kicksoneachside.
RoundhousekickprecisiondrillIdeally,youshoulddevelopprecisionfromthestartofthelearningprocess.Agoodwaytodothisistoalwayshaveaspecifictargetforeachkick.Youcanuseahandtargetheldbyapartner,aballsuspendedonastringoraheavybag.Whenyoupracticewiththeheavybag,markitwithtapeasshownheresoyoudonotfallintothehabitofrandomlykickingthebag.Whetheryouaretrainingforprecisionwithslowcontrolledkicksoryouareworkingonpowerandspeed,staydisciplinedandtrytohityourtargeteverytime.
SIDEKICKpurpose
Sidekickisapowerfulkickthattransmitstheweightofyourentirebodyintothetarget.Itisaneffectiveweapontostopanincomingopponentbypushinghiskneejointorkickinghisstomach.Itisalsousefulasaninitiativeattacktopushanopponentbackwardandthenthrowapowerfulfollow-upkick.
keypointsPivotyourbodyandchamberyourkneesothatyourkickinglegisperpendiculartotheverticaltargetlinebeforekicking.Pivotingandalignmentofyourhips,legsandshouldersareparamount.
strikingareaBlade,bottomoftheheel,bottomofthefoot
targets1.knee
2.thigh
3.pelviccrease
4.shin
5.ankle
6.ribcage
7.stomach
8.armpit
9.neck
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeup,pointingatthetarget.
3.Pivotyourstandingfootsoyourbodyisorientedlaterallytothetarget.Besuretofullypivotyourhipsothatyourkickingfoot,buttock,shoulderandheadarealigned.
4.Snapyourkneeandshootthebladeofyourfootintothetarget.Alignyourtoeslowerthanyourheelformaximumpower.Keepyourheadupandyourhead,shoulder,hip,kneeandfootononeplane.
5.Withdrawthefootquicklyafterthekickandrepose.FRONTVIEWofsidekick:noticethekickingfoot,hip,standingfoot,shoulderandheadarealignedandthearmscoverthechestandlowertorso.
variationsYoucanusesidekicktohitanytarget:low,middleorhigh,standingorontheground.Thekeyistokickquickly,buttoalignyourbodycorrectlynomatterwhatthesituationandpenetratethetargetdeeplywithyourkickingfoot.Inaself-defensesituation,it’sacceptableandevenhelpfultoplaceoneorbothhandsonthegroundforsupportandaddedpower.Highsidekickwiththerightarmstretchedoutalongwiththekickinglegforbalance
Highsidekickhas3keyelements:1.astrongsupportleg;2.aflexiblekickingleg;3.strongabmusclestostabilizethetorso.Tokickatyourmaximumheight,fordemonstrationpurposesortotestyourself,ithelpstodropyourtorso(asshownhere)whilekeepingyoureyeonthetarget.
applicationsThesidekickispopularforself-defenseandboardbreakingdemonstrationsforitsdynamicandaestheticimpression.Butfarmoreimpressivethanthelookofacrisphighsidekickisitsdestructivecapacityinself-defenseandfighting.Withgoodtiminganddistance,oneperfectlyexecutedsidekickcanknockanopponentoutoftheringortohisknees.
SPORTAPPLICATIONS
Ahighsidekickisagoodcounterattackwhenanopponentstepsintoattack.
Amiddlesectionsidekickisagoodwaytopushanopponentbackwardtocreateadditionaldistanceinsparring.
Usingtheheelofyourfoottokicktothefaceofanunguardedopponentcanresultinaknockout.
SELF-DEFENSEAPPLICATIONSWhenanopponentlungestowardyou,kicktheinsideofhiskneetostophisadvance.
Asidekicktotherearoftheopponent’sleadlegisaquickandeasywaytoknockhimtohis
knees.
Whenyoucatchortrapanopponent’skickingleg,throwalowsidekicktotheuppercalftotakehimdown.
Usethelongreachofthesidekicktowardoffanopponentwithaweapon.
Ifyou’vefallenorbeenthrowntotheground,quicklythrowasidekickintotherearoftheassailant’skneetoknockhimdownandawayfromyou.
Sidekickcanalsobeusedwhenbothfightersareontheground.
SIDEKICK:TOESUPORDOWN?Formaximumpower,yourtoesshouldbelowerthanyourheelwhenyouperformasidekick.Thiscreatesaslightdownwardturntoyourkickingfootanddrivesyourheelintothetarget.Italsoalignsyourbodyweightdirectlybehindyourkickandaidsinbalance.Ifyourfootisnotturnedslightlydownwardonimpact,youmightbeunbalancedbackwardbyastrongeropponentoranopponentwhoresistsbythrowinghisweightforwardintoyou.Itiseasiertoturnyourfootdownwardwhenyoucompletelyrotateyourhips.
commonmistakesMISTAKE1:Curvedbodyorhipstickingouttotherear.
SOLUTION:Thekeytopowerinthesidekickliesinprecisebodyalignment.Don’tletyourhipleavetheforcelineofthekick.Stretchyourbodyfullysothatyourtorso,hip,kneeandfootarealignedonthesameplane.
MISTAKE2:Droppingthehead.
SOLUTION:Lookatthetargetoveryourkickingsideshoulder.
MISTAKE3:Kickingtoohigh.
SOLUTION:Forpracticalapplications,sidekickshouldbepowerfulandakickthat’stoohighcanlackpowerbecauseyourbodyisnolongerbehindthekick.Choosearealistictargetheight.
•remember1.Alignyourhip,knee,andfoot,andkickalongtheshortestpathtothetarget.
2.Rotateyourhipfullyforpower.
3.Strikethetargetwiththebladeorbottomofthefoot.
4.Lowerthetoesslightlybelowtheheeltoenhancepowerandbalance.
•avoid1.Droppingyourheadortakingyoureyeoffthetarget
2.Kickingtoohighforthesituation
3.Curvedbodyalignment,hipstickingouttotherear
onethoughtoneactiondrillAlthougheverytechniquehasmultiplestagesofexecution,youshoulddoeachkickasasingleactionwithoutseparationintimeandmotion.Inthebeginning,thiswillbeveryhard;itmightevenseemimpossible.Buttherearemanyexercisesanddrillsyoucanusetodevelopmusclememoryandreachthesingleactionstage:visualization,kickingatthestretchingbar,practicingwithahandheldorsuspendedtarget,doingtimedtargetkickingdrills(howlongdoes5kickstake?10?),shadowsparringandincorporatingkicksintosparring,self-defenseorformspracticeroutines.Finally,ultimately,trytoskipthethoughtprocessofbringingyourkneeup,rotatingthebodytotheside,lookingatthetarget,etc.Justkick.Fast.Holdthestretchingbarandvisualizethemotionofsidekickbeforeyoukick.
Kick,internalizetheprocess,andadjustyourposture.Repeatatleast50timesadayoneachsidetodevelopmusclememoryforeverynewkickyoulearn.
FORAGREATKICK:1.Learn,understandandinternalizethemechanicsofthetechnique.
2.Aimatatargetofareasonableheightanddistance.
3.Kickfast.Afastkickprovidesyouwithlesstimetothinkandanalyze,soyourbodynaturallyadjustsandcontrolsitself.
PenetratingforceKickingpowercomesfromthecombinationofyourbodyweight,thespeedofthekick,andthedistancecovered.Sinceyourbodyweightisconstant,itisimportanttoincreaseyourkickingspeedandtoreleaseyourkickintothetargettothefullestextentpossible.Thinkofkickingseveralinchesbehindthetarget,intothecenteroftheheavybagorbehindyouropponent’sbody.Striveforpenetratingforce,notpushingforce,byreleasingthefullweightofyourbodyintothetargetatimpact.
Aimforatargetthatisseveralinchesbehindtheoneyouwanttostrikeandstretchyourkick
tothefullest.
Explosivepenetratingforcecausesthetargettocollapseratherthanbepushedaway.Imaginetheeffectonahumantorso.
TIPSFORHIGHSIDEKICK:Youshouldbepracticalwithsidekick;generally,youdonotneedtokickhigherthanstomachlevel.However,ifyouwanttoimprovetheheightofyoursidekick,herearesomeexercisesyoucando:
1)Dolowhorseridingstancefor60seconds(photo2).Restfor30seconds.
2)Doadeeperhorseridingstancefor60seconds.
3)Squatdownandholdyourankles.Breathedeeplyfor60seconds.
4)Fromstep#3,putbothhandsonthefloorinfrontofyou.Slideyourrightfootallthewaytotherightandstretchyourrightlegfor60seconds.Repeatwiththeleftleg.
5)Standupandwalkaroundwhilebreathingdeeplyandshakingyourlegsandanklestoloosenupthemusclesandjoints.
6)Holdabar,chairortableforsupport,andraiseyourrightlegforaslowsidekick.Holdintheairaslongasyoucan.Repeatontheleftside.Doaminimumof3setsof15secondsonbothsides.
7)Ifyourhaveapartner,lethimholdyourlegandraiseitslowlyin
sidepositiontoalittlepastthepointwhereyouarecomfortable.Ifyoudon’thaveapartner,youcanuseawall(photo3)tosupportyourkick.Repeat3timesoneachside,holdingfor15secondseach.Eventuallyyoumightbeabletouseadoorframeforthisexercise(photo1)
Repeatsteps#1-7threetimesaweekfortwelveweeks.Monitoryourprogressweeklybykeepingajournalsoyoucanseeyourprogressoverthethreemonthperiod.Itisimportanttoknowyourlimitsandprogressfromthere.Aslongasyouaremakingpositiveprogress,whereyoubeganfromisn’tveryimportant.
KNEEKICKpurpose
Kneekickisusedtostrikeanopponentinclosequartersorgroundfighting.Themaingoalofkneekickingistosystematicallydraintheopponent’senergyandwillbyinflictingpainonexposedtargetslikethethigh,ribcage,stomachandgroin.Foradvancedpractitioners,ajumpingkneekicktotheheadcanbeadeadlyweapon.
keypointsSecuretheopponentbyholdinghisneck,headortorsobeforekicking.Preciselyattackvitalpointssuchasthegroin,outerthigh,andribcage.
strikingareaUpperknee,frontalknee,innerknee
targets1.groin
2.lowerabdomen
3.solarplexus
4.sternum
5.head
6.ribcage
7.thigh(outside,inside)
8.knee
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Raiseyourkneetowardthetarget.
3.Snapthepelvisandthrustthekneeupwardwhilepullingdownwithyourhandsandsharplyexhalingasyoutightenyourabdomenmuscles.
4.Forrepetitivekneestrikes,setyourfootdowntowardtherearofyourstance.Forcombinationstrikes,setyourfootdowninfront,closetotheopponent.FRONTVIEW:Beginpracticingwithamid-heightkneekick.Holdthispositionfor15secondsatatimetodeveloppelviccontrol.
JUMPINGKNEEKICKAjumpingkneekickisoneofthemostadvancedfightingtechniques.Whenyoudeliverajumpingkneekick,keepyourheadup,focusyourattentiononyourlowerabdomen,andtrytoformatriangularshapewithyourbody(yourstrikingkneeisthetipofthetriangle).Noticehowcompactthebodyisatthemomentofimpact.
variationsKneekicksvaryfromstyletostyleandperformertoperformer.Youcankickvertically,horizontallyordiagonally,upward,downward,inwardoroutward.Oryoucankickinsomecombinationoftheabove.Thekneekickisthemostversatilekick,particularlyincombatsports.
BOTTOMLINE:Strivetodevelopabsolutepelviccontroltomanipulatethedirectionandforceofthekneekick.Straightupwardkneekick
Roundhousekneekicktothemiddlesection
Jumpingroundhousekneekick
Jumpinghorizontalkneekick
THEKNEE:thekingofkicksThekneesarethemostpowerfulweaponofyourbody.Inmost
traditionalmartialartscompetition,kneekicksareprohibitedduetotheirpotentiallydangerouseffects.Inmoderncombatarts,kneekicksareknownfortheirbrutaldestructiveforceinbothstandingandgroundfighting.
VisualizeyourKickTherearetwotypesofvisualizationthatyoucanusetoimproveyourkicking.Themorebasicmethodistechnique-specific.Beginwiththisandthenmoveontothemind-specificmethodasyouadvance.
1.Technique-specific:Seeorvisualizeyourselfdoingatechniquestep-by-stepingreatdetail,suchasthefivestagesofeachkick:Ready,Shift,Pivot,Kick,andRepose.Thisisagoodwaytoimprovetheaccuracyofatechnique.
2.Mind-specific:Mentallyfocusonthetechniqueasawhole.Inyourmind,seeyourselfgivingaperfectperformance,likeamoviestar.Thisisagoodwaytoimprovethespeedandefficiencyofyourtechniques.
applicationsKneekickisthemostpowerfulkickinaclosequartersfight.Asolidkneekicktotheouterthighorgroincaneasilysendanopponenttothefloor.Akicktotheribcageorsolarplexuscanstoptheopponent’sbreathing.Akicktothechinorthenosecanresultinaninstantknockout.Ontheground,akneekickisusefulforkeepinganopponentondefenseorweakeninghisresolve.
SPORTAPPLICATIONSGraspthesideorrearoftheopponent’sheadtoholdhiminplaceforanupwardkneekick.
Grabbehindtheopponent’snecktodrivehisbodydownwardintoyourroundhousekneekicktothelowerabdomen.
SELF-DEFENSEAPPLICATIONSAdropkneekickisapowerfulwaytofinishadownedassailant.
Subdueastrugglingassailantwithkneekickstotheribs.
commonmistakesMISTAKE1:Themostcommonerrorinkneekickingisanglecontrol-eitherbecausethekneeisnotfoldedtightlyorbecausethehipisopenedtoowide.
SOLUTION:Keepyourkneefoldedassharplyaspossibleandthrustyourpointedkneeusingthesnappingforceofyourpelvis.Bykeepingyourkneefoldedtightlyandusingyourpelvistocontrolthedirectionofthekick,you’llfinditeasiertocontroltheangleofyourstrike.
MISTAKE2:Anothercommonproblemisdistancecontrol,oftenduetohesitation.
SOLUTION:Don’twaitforperfecttimetostrike.Inpractice,focusonseizingthemomentandthrowingyourkneeinstinctivelytoopeningsonthethigh,stomach,kidney,chest,neckorhead.
•remember1.Pointyourknee.
2.Useyourpelvisforpowerandcontrol.
3.Practiceshort,middle,andlongkneekicks.
4.Synchronizetheupwardmotionofyourkneewiththedownwardmovementofyourhands.
5.Exhalewhenkicking.
•avoid1.Poorangleofkick,notfoldingthekneetightly
2.Widearcofkick,openingyourhiptoowide
3.Tardyexecution
4.Muscletension
5.Strikingwiththeedgeofthekneecap
6.Self-injury
RAISINGKICKpurpose
Raisingkickisusedtoimprovelegflexibility.However,ifyoudropyourfootwithforceafterraisingit,itbecomesanaxekick.Ifyoukickanopponentwhoisbehindyou,itbecomesarearkick.Itcanalsoscareanopponentintobackingupsoyoucanfollowupwithaprimarykick.
keypointsRelaxyourbodyandkeepyourtorsoerecttogainkickingheight.Keepyourarmsnearthekickinglegforbalanceandcontrol.
strikingareaBall,toes,bottomofthefoot,heel
targets1.head
2.sternum
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourstraightleguptowardyourchestandletyourfootgooveryourshoulder.Donotputanypowerinthismovement;simplyfocusonraisingyourlegashighaspossible.
3.Returnyourlegalongthesamepathinarelaxedbutcontrolledway.*Breatheoutasyouraiseyourlegandbreatheinasyouloweryourleg.
variation1.Pullyourtoesdownwardforanextrastretchinyourhamstringmuscles.
2.Pointyourtoestogetextralengthinyourkick.
applicationsAlthoughraisingkickisprimarilyusedforimprovingflexibilityandtheheightofyourkicks,itcanbepracticalinunusualways,perhapsduetotheelementofsurprise.Injusttherightsituation,raisingkickcanbeapracticalwaytoshockanopponentwithanunorthodoxcounter-movement.
SPORTAPPLICATIONUseaquick,lightraisingkicktoblockanopponent’shighfrontkickorinsidecrescentkick.
SELF-DEFENSEAPPLICATIONRaisingkickisagoodwaytoimproveyouraxekickbydynamicallystretchingthehamstringmuscles.
Inthisunorthodoxself-defenseapplication,youcanthrowaraisingkickagainstanassailantwhoattacksfrombehind,strikingwiththetheballofthefoot.
commonmistakesMISTAKE1:Hunchingtheupperbody.
SOLUTION:Themostcommoncauseofpoorposture,especiallyinthetorso,isexcessivemusculartension,eitherbecauseyouaretryingtokicktoohighortoohard.Toremedythis,keepyourupperbodyerectandrelaxedwhileyouraiseyourlegsmoothlyandwithoutpower.
MISTAKE2:Raisinguponthetoes.Thisisalsousuallycausedbykickingtoohighortoohardforyourskilllevelandwilloftenleadtoanothercommonmistake:loweringyourupperbodybackwards.
SOLUTION:Relaxandkickatanattainableheightwithoutpower.Reducemuscletensionbyhavingrealisticexpectations.Bendyourstandingleg(knee)slightlytoeliminatethestraininyourhamstringsthatleadstoraisinguponyourtoes.
•remember1.Keepyourpostureupright.
2.Relaxyourshouldersandneck.
3.Advanceprogressively.
4.Raiseyourlegsmoothly,withoutpower.
5.Exhaleasyouraiseyourleg.Bendingyourstandingkneeslightlywillallowyoutokickhigherwhilemaintaininggood
posture.Keepyourarmsaroundyourkickinglegforbalance.
•avoid1.Strugglingtokickhigherthanyourpresentskilllevelallows
2.Tryingtoprogresstooquickly
3.Hunchingyourupperbody
4.Liftingyourstandingheelexcessively
5.Leaningyourbodybackward
timing&breathingBreathingiskeytoconvertinginternalenergytopower.Whenyourbreathingandtechniqueareinsync,yourkickcarriesmaximumforce.
Breathenaturallyasyoumoveandyourbodywilltellyouwhentobreatheinandout.Herearesomeguidelinestohelpyougetstarted:
1.Fordirectkicks,inhalebeforekickingandexhalewhenyoukick.Atthemomentofimpact,exhalesharplywhiletighteningyourlowerbelly.
2.Forsteppingkicks,inhalewhenyouraiseyourleg,stepforward,turnaround,orjump.Exhalewhenyoukick.
BOTTOMLINE:Powercomeswithexhalationatthemomentofimpact.
HOWTOKICKWELLwithyourweakerleg:1.Stretchtheweakerlegmuscleswellandalwayswarmuptopreventinjuries.
2.Strengthenyourweakerlegbydoingveryslowcontrolledkickswearingalight(2to5pound)ankleweight.Startwiththelightestweightandworkyourwayup.Startwith3setsof10repetitionsoffrontkickorroundhousekick.
3.Removetheweightanddo10repetitionsslowlyandthen10morewithspeed.
4.Practice3setsof15repetitionsonaheavybagorhandheldtargetwithpower.
5.Practicesteps1-4consistently,3timesperweek.Youshouldbegintoseeresultsinafewweeks.Whenyoudo,increasethenumberofsets,speedandpowerortryapplyingtheexercisestomoreadvancedkicks.
6.Trackyourprogressinyourtrainingdiaryornotebook.
7.Re-evaluateyourprogressandreviseyourgoalseverytwoweeks.
OUTSIDECRESCENTKICKpurpose
Outsidecrescentkickisusedtostriketheopponent’sfaceatanin-to-outwardangle.Itissimilartowhipkick;thedifferenceisthat,forwhipkick,youshouldturnyourbodyfullytothesidewithalargerarcwhereasforoutsidecrescentkick,yourbodyfacesmoretothefront
thantheside.
keypointsFromfightingstance,firstrotateyourupperbodyandcoilyourhipintheoppositedirectionofthetarget,thenarcyourfootinfrontofyou,diagonallyacrossthetarget.
strikingareaBlade,bottomorballofthefoot
targets1.face
2.neck
howto1.Fromfightingstance,shiftyourweighttothefrontlegandbegintorotateyourfrontlegandtorsodiagonallyawayfromthetarget.
2.Bringyourfootaboveyourhead,arcingoutward.
3.Snapyourfootoutwardinanarctowardthetarget,strikingthetargetatthetopofthedownturn.
4.Afterkicking,controlyourfootasyoucompletetheoutwardarcandreturntofightingstance.Maintainyourcenteronyourstandinglegthroughoutthekicksoyourkickinglegiseasiertocontrol.
FORSTRONGFLEXIBLEKICKSKickslikecrescentkickandaxekickderivetheirpowerfromalargerangeofmotion,sotheyrequireflexibilityasmuchasmuscularstrength.
Todeveloppowerinthesekicks,tryusingabiketubeorresistanceband,withoneendattachedtoafixedobjectandtheothertoyourankle.Performyourkickssothattheyaretravelingawayfromthefixedendoftheband,creatingresistanceforeachrepetition.Controlyourkickstoavoidinjuringyourjointsduringresistancetraining.
Asyougetstronger,addmoretubingorheaviertubingtoincreasethe
resistance.
applicationsOutsidecrescentkickisusefulforkickingatorknockingawayanythingenteringtheverticalcenterlineofyourbody.Youcankickanopponent’sfaceoryoucanuseyourfoottodeflectapunch,graborkick.Outsidecrescentkickcanstrikeatargetwiththebottomofthefoot,theblade,theankle,oreventheshin.*Beginwithalowkickandkickhigherasyougetusedtothemotion.
SELF-DEFENSEAPPLICATIONSJustafteranopponentfinishesanattack,counterwithanoutsidecrescentkicktothefaceusingthebottomofthefoot(timinganddistancearethekeyfactors).
Striketheassailant’sknifewieldinghandwiththeankleofyouroutsidecrescentkick.
Usethelongrangeoftheoutsidecrescentkicktoknocktheopponent’spunchinghandaway(attackwhiledefending).
*Outsidecrescentkickshouldbeusedwithfollow-uptechniquessuchas:
Outsidecrescentkick+rearhandpunch
Outsidecrescentkick+rearelbowstrike
Outsidecrescentkick+rearlegfrontkick
Outsidecrescentkick+rearlegroundhousekick
Outsidecrescentkick+rearlegkneekick
commonmistakesMISTAKE1:Raisingthelegstraightupward.
SOLUTION:Balanceandthecorrectarcingmotionarethemostdifficulttoachievewiththiskick.Ifyouhavetroublemakingthein-to-outwardarc,startatwaistlevelwhereitiseasiertocontrolyourleg.
MISTAKE2:Bendingyourtorsoorleaningbackward.
SOLUTION:Whenyourupperbodyistiltedandthemusclesaretight,thearcofyourkickbecomessmallerandyouloseyourbalance.Focus
onkeepingyourheaduprightandyourshouldersrelaxed.Emphasizeflexibilityratherthanpower.
•remember1.Keepyourheadupright.
2.Relaxyourshoulders.
3.Afterkicking,letyourfootgoandreposeyourbodynaturally.
•avoid1.Bendingthetorso
2.Raisingthelegstraightupward
3.Leaningbackward
INSIDECRESCENTKICKpurpose
Insidecrescentkickisusedtostrikeaclose-rangetargetlocatedinfrontofyou.Theout-to-inwardtrajectorymakesitagoodsurpriseattack.Thetargetisusuallythefaceorsideofthehead.Itisalsousefulforchoppingdownwardontheclaviclearea.
keypointsSlapthetargetwithyourfootfromtheoutside.Relaxyourshoulders,erectyourspineandraiseyourfootlightlybeforereleasingitintothetarget.Usetheelementofsurprisetocatchyouropponentoffguard.
strikingareaBottomofthefoot,heel
targets1.face
2.chest
3.clavicle
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourrearlegupabout15°outsideofthetargetline.Snaptheinnerbottomofthefootinwardinanarctothetarget(usuallythefaceorhead).Youcanimpactthetargethorizontallyoratadiagonallydownwardangle.
3.Tofinish,continuethroughthetargetandreturntofightingstance.Yourheadshouldbeattheverticalcenteratalltimeswhileyourhandstravelintheoppositedirectionofthekickforbalanceandpower.
*Kickonlyflexibletargetswithinsideoroutsidecrescentkick.Kickinganimmovabletargetcandamageyourkneeorhip.
applicationsInsidecrescentkickhasasurpriseelementthatcanbeusedtointimidateaneageropponent.Itisusefulwhentheopponentattacksyourmiddleorlowsection,whenhelandsshortafteranattack,orwhenhehasaweaponinhishand.Theswingingofyourfootshouldbewelltimedtohitamovingtarget.Striveforalight,fastandprecisekick.
SPORTAPPLICATIONSCounteryouropponent’spunchtothestomachwithaninsidecrescentkicktothetemple.
Immediatelyaftertheopponentfinishesabackfiststrike,throwaninsidecrescentkicktotheface.
commonmistakesMISTAKE1:Themostseriousmistakeisincorrectdistributionofweight.
SOLUTION:Ifyouthrowyourfootforwardtooheavily,youexposeyourfacetotheopponent.Ifyouleanbackwhilekickingtomoveawayfromtheincomingopponent,youfallbackward.Toavoidtheseerrors,makesurethatyouuseshortagilefootworkbeforeliftingyourfootandstaycenteredoveryourkickingleg.
•remember1.Centeryourselfforbalancebeforekicking.
2.Moveyourfeetfirsttocreateoptimaldistancefromtheopponentandthenkick.
•avoid1.Tiltingthetorso
2.Over-rotationofthebody
3.Widearcofthekick
4.Throwingyourweightforward
AXEKICKpurpose
Axekickisprimarilyusedtostriketheheadandasuccessfulkick
oftenresultsinaknockout.Itisalsoeffectiveasacounterattackagainstaroundhousekickorinstoppingarecklessopponentfromrushinginonyou.
keypointsHaveafirmbase(standingleg)forstabilityandshiftyourweightcompletelyontoyourstandinglegtofullyrelaxthemusclesinyourkickingleg.Raiseyourlegasquicklyaspossibletogainmaximumheight.
strikingareaBottomofthefoot,heel
targets1.face
2.clavicle
3.sternum
howto1.Fromfightingstance,shiftyourweightfullytoyourfrontleg.
2.Bringyourlegstraightuponthetargetlinewiththekneeslightlybent.Bringyourkneetoyourchestand,whenyourfootreachesmaximumheight,snapitdownward.
*Youmayraiseyourlegwiththekneestraightandchopdownwardthefoot,keepingthekneestraight.Axekickmaybeexecutedwithasnappingforceorachoppingforce,dependingontheapplication.
Asthelegraisesvertically,thearmsspreadhorizontallyforbalance.Theentirebodyshouldmoveinunisontogeneratemaximumforceinthefootatimpact.Tuckyourchindowntodirecttheforceofyourbodyforwardandpreventleaningbackduringkicking.
Thehigherthefootgoes,themorepoweryourkickproduces.Thepowerofaxekickoriginatesinalargerangeofmotion.
applicationsTheultimategoalofaxekickistostrikeastationaryormovingtargetataperpendicularangle,utilizingtheadvantageofthelengthoftheleg.Althoughitrequiresgreaterdistancetobeeffective,itisespeciallyusefulagainstashorterweapon.Thusitispopularinmartialartcompetitiontostoppunchersandtocreatedistancebetweenyouandtheopponent.
SPORTAPPLICATIONSUseaxekicktotheheadasaclosequarterscounterattackagainstpunching.
Axekickisagoodwaytomaketheopponentmoveawayfromyou,tocreatedistanceorstopanaggressiveopponent.
SELF-DEFENSEAPPLICATIONAnaxekickisasafeandpowerfultechniqueagainstacrouchingopponent.
axekickcombinations:•Axekick+roundhousekick
•Axekick+sidekick
•Axekick+punch+roundhousekick
•Axekick+hoppingfrontkick
ACTIVEMUSCLERELAXATIONWhenyoufirstbeginpracticingkickslikeaxekickandraisingkick,youmightfinditquitehardtorelaxyourlegmuscles,whichwillcauseyourkickingheighttosuffer.Becausethelegissoheavy,itcanseemnearlyimpossibletoliftitwiththelightnessnecessarytokickaboveyourheadwhilemaintainingyourpostureandbalance.Tohelpyourelaxyourmuscleswhilepracticing,tryusingasupport,likeastretchingbar,toassistwithyourbalance.Thestretchingbarwillhelpyouanchoryourupperbodypositionandtakesomeofthestressoffyourstandingleg,allowingyoutorelaxyourkickinglegfully.
1.Holdthebarwithyourrearsidehandandanchoryourposturewithyourrearhandandfrontleg.
2.Swingyourrearlegupanddownafewtimes,beginningsmallandincreasinginheightprogressively.
3.Asyoufeelyourkickinglegrelaxandlighten,raiseitoncetomaximumheight,thenreturntostep2.Repeat10timesoneachside.
heightdrills
Usingavisual,physicaltargetisagoodwaytoincreaseyourkickingheightandtokeeptrackofyourimprovement.Ifyouarehavingdifficultyimproving,takeameasuredprogressiveapproach.Forexample,setagoalofincreasingyourtargetheightone-quarterincheveryotherday.Ifyoucanachievethesesmallincreasesregularly,you’llhaveincreasedyourkickingheightby12inchesinabout3months!
commonmistakesMISTAKE1:Themostseriousmistakewithaxekickisoverworkingyourmuscles.Whenyoutrytoohardtoraiseyourleghigh,themusclesgettightleadingtopainandfrustration.
SOLUTION:Theeasiestsolutionistoloweryourtargetheightandbuildupprogressively.Ifyouhaveprolongedpaininyourmuscles,restandhealfirst,thenbeginataheightyoufeelcomfortablewithandbuildupgraduallyasdescribedonpages126-127.
MISTAKE2:Pullingthetoesofthekickingfoot.
SOLUTION:Ifyouliftyourlegwithyourfoot,you’llfindthatyouhavetopullyourtoesbacktocreateenoughliftingforce.Instead,liftyourlegfromyourhipandthigh,keepingyourfootandanklerelaxed.
•remember1.Creategoodposturetoleavethekickinglegfreeoftension.
2.Plantyourstandingfootfirmlyforstability.
3.Buildtheheightofyourkickprogressively.
4.Raiseyourlegstraightupwardquicklyanddropyourfootonthetarget.
•avoid1.Pullingthetoes,whichcausesthehamstringmuscletotighten
2.Liftingtheheel,decreasingstability
3.Over-stretching,causingalossofbalanceandopeningyourselftocounterattacks
WHIPKICKpurpose
Whipkickisusedtostriketheopponentacrosstheheadorface.Ingeneral,useabacklegwhipkickforattackingandafrontlegwhipkickforcounterattacking.Settinguptheproperdistanceandheightisthekeytosuccessinusingthewhipkickasacounterattack.Thebestoption:justastheopponentfinisheshiskickingattack,throwawhipkickcountertohisface.
keypointsWhipkickisagoodwaytostrikeyouropponentwithasurprisecounterattack.Waituntilyouropponentexposeshisfaceafteranattackandthenstrike.
strikingareaBottomofthefoot,toes
targets1.face
2.temple
3.neck
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeuppointingtowardthetarget.
3.Pivotyourstandingfootandalignyourbodyperpendiculartothetarget,withyourshinparalleltothefloorandkneetightlyfolded.
4.Raiseyourkneeasyouunfolditandhookyourfootacrossthetarget,pullingyourfoottowardyourbuttocksasyouopenyourhip.Kickthroughthetargetandreturntofightingstance.
Kickhorizontallyacrossthetargetwithmaximumrangeofmotion.
Thehorizontalalignmentofthehipshownhereenablesyoutokickhigherandwider.
applicationsAfrontlegwhipkickisfasterandeasiertodothanarearlegwhipkick.Themosteffectivetargetsforwhipkickarethejaw,cheek,temple,andneck.Thekeytothrowingasuccessfulwhipkickis
timing;youmustreactassoonasyouseeanopentarget.Ifyoudelayevenafractionofasecond,youropponentwillbetoocloseortoofarawaytostrike.Whenyoupracticewhipkick,focusonaquickinitiationofthekickandadirectpathofmovementtothetarget.
SPORTAPPLICATIONSAstheopponentstepsin,throwafrontlegwhipkicktothejaw.
Whentheopponentlandsafteranattack,throwafrontlegwhipkicktotheear.
Astheopponentraiseshislegforaxekick,launchawhipkickcounterattack.
SELF-DEFENSEAPPLICATION:Useawhipkicktotheneckofanopponentpreparingtoattack.
MARTIALARTSAPPLICATION:Right:Inapre-arrangedstepsparringtechnique,grabtheopponentasyoukickoverhispunchingarm.
rangeofmotionRangeofmotion,orROM,isthemeasurabledistancebetweentheflexedpositionandtheextendedpositionofajoint.ThegreatertheROMofyourkickis,themorepoweritgenerates.ROMcanbeincreasedbyimprovingflexibilityofthemusclesinthelegsandtorso,andofthejointsinthehip,spineandknee.WhipkickpracticetoahandheldtargetisanexcellentwaytoimproveROMinasafeway.Avoidkickingimmovabletargetswithwhipkick.
Foradvancedpractitioners,additionalfollowthroughafterawhipkickisagoodwaytoincreasepower.
Thegreatertherangeofmotioninyourkick,themorepoweryourkickgenerates;themoreflexibleyouare,thegreaterrangeofmotionyouhave.Theexerciseshownherewillincreasetherangeofmotionandflexibilityofyourhipsforwhipkick.
Holdingthebar,pointyourtoesandliftyourrightlegtotheleft,acrossyourbody.Thisstretchesyourhipandtorsomuscles.
Begintorotateyourupperbodytotherightandopenyourhipsasyouraiseyourleg.Thisstrengthensthemusclesofthebuttockswhileopeningthehips.
Continueraisingyourleg,withyourtoespointed.Thefinalpositionofthisstretchisthesameasthemomentofimpactforwhipkick.Thisstretchesthehipjointandthemusclesinthefrontoftheleg.
commonmistakesMISTAKE1:Exposingyourtorsototheopponentduringorafterkicking.
SOLUTION:Thisisgenerallycausedbypoorpostureorkickingtooslowly.Besuretokeepyourhandsandarmsclosetoyourbodyinaguardingposition,whipyourkickquicklyacrossthetargetandavoidspinningyourtorsotowardthetargetafterkicking.
MISTAKE2:Kickingtooshortorwithlimitedrangeofmotion.
SOLUTION:Themaincausesarelackofflexibilityandcoordination.Whipkickisacomplexmovementthatworksagainstthenaturaltendenciesofthebodybecauseitforcesthespinetobendbackward.Improvingtheflexibilityandstrengthofyourbackandabmusclesinadditiontostretchingyourlegsandhipswillcorrectthisproblem.
•remember1.Keepyourheadstraight.
2.Firmlyplantthestandingfoot.
3.Pivotyourfootforaquickandsmoothrotationofthebody.
4.Keepyourkickinglegfreeoftension.Extendyourfootabout6-12inchesinfrontoftheintendedtarget.Morethanthisandyourkickwillbetoowide.Lessandyouwillnothaveenoughspacetogenerateapowerfulslappingmotionpriortocontactingthetarget.
•avoid1.Kickingtoohigh
2.Exposingyourtorsototheopponentafterkicking
3.Kickingtooslowlyandexposingvitaltargetstotheopponent
TWISTKICKpurpose
Twistkickisanirregulartypeofkickwhichtravelsintheoppositedirectionofconventionalkicks.Thepowerandeffectivenessoftwistkickcomefromcoilinganduncoilingthebodyfromanunusualangle,howeverthisalsomakesitvulnerable.Thedangeristhatyoumayexposevitaltargetsonyourtorsoafterkicking,soyouneedtoprotectyourbodyduringandafterkicking.
keypointsKeepyourheadandstandingfootmostlyfixedwhilerotatingyourchestandhipssequentiallyinanoutwardUshape.
strikingareaBall,blade,instep
targets1.face
2.temple
3.neck
4.ribcage
5.stomach
6.innerthigh
7.innerknee
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeupandtwistyourbodyslightlyinward,beginningwithyourchestfollowedimmediatelybyyourhips.Asyoudoso,raiseyourkickinglegwiththefootandkneetiltingabout30to45degreesupward.
3.Pivotyourstandingfoot,reversetherotationofyourhipandtorsooutward,unfoldyourkneeoutward,andkickoutward-upwardwiththeoutside,ballorbladeofyourfoot.Allofthesestepshappensequentiallyandalmostsimultaneously,likecoilingandreleasingaspring.
variationsTwistkickisusefulforkickingsoftorvulnerabletargetssuchastheinnerthigh,groin,lowerabdomen,solarplexus,neck,chin,nose,ears,andmandibularjoint.Forkickingtothelowerabdomen,solarplexusorneck,strikingwiththeballofthefoot(photo1)ismosteffectiveduetoitspenetratingpower.Formostoftheothertargets,theoutersideofthefoot(photo2)iseffectiveduetoitswidestrikingsurfacearea.
Whenstrikingwiththeballofthefoot,rotateyourbodyfullysothattheballcontactsthetargetareaassharplyaspossible.
Whenstrikingwiththeoutersideofthefoot,putyourbodyweightbehindthekickforadditionalpower
applicationsThisisakickthatisrarelyused,sotheelementofsurpriseisoneofitsprimaryadvantages.Useittoshockorconfuseyouropponentthenfollowupwithapowerfulcombinationsuchasanelbowstrikeorroundhousekick.
SELF-DEFENSEAPPLICATIONSAlongtwistkicktothegroincanstopanadvancingassailant.
Agoodtimeforatwistkickisaftertheopponentmisseswithaforwardattack.
hipjointexercisesBecauseofitsunusualpathofstriking,twistkickcanresultininjuriestothemusclesandjointsofthehiporgroin.Youcanimproveyourflexibilitybydoingthesesimpleexercises:
Verticalfootlifting:Alternatelyliftyourrightandleftfoottohiplevel.Inhalewhilerestingandexhalewhenyouliftyourfoot.Youcandothisin-placeorwhilemovingaroundtheroom,interspersingthekneeliftswithfootwork.Repeat3setsof20repetitions,alternatingsides.*Aftertheexercises,shakeyourlegstoreleasetensioninyourhips.Youcanstandandshakeonelegatatimeorsitonthefloorandshakebothlegssimultaneously.
Outwardkneelifting:Liftyourkneeoutward,alternatinglegs.Raiseyourfootonlytokneelevel.Asyouraiseyourkneeandopenyourhip,yourbodywilltwistnaturally,creatingacoilingmotion.
commonmistakes
Themostcommonmistakeisputtingtoomuchpowerinthekick,resultinginabreakdowninpostureandinefficientuseofyourenergyaswellaspotentialjointinjuries.Tocorrectthis,holdastretchingbarandpracticeslowlywithoutforceuntilyoumasterthepathofthekickingmotionandcangenerateforcefromrangeofmotionratherthanmusclepower.
•remember1.Centeryourbody.
2.Generatepowerfromyourhips.
3.KeepyourbasefootfirmlyPlanted.
4.Keepyourheadasstraightaspossible.
•avoid1.Kickingtoofarpasttarget
2.Breakingtheverticalcenter
TwistingPowerTwistingpowercomesfromcoilinganduncoilingthemusclesofthetorso.Beforepracticingtwistingoutwardwithyourkick,youcandevelopyourtwistingskillsbykickingupwardfirst.1.Bringyourkneeforwardatatiltedangle.Yourarmsswingtotheleftinitiallyandreturntothispositionnaturally.
2.Raiseyourkneetoyourchest,whilepivotingyourstandingfoot.
3.Kickatatargetdirectlyonyourcenterline.Notethedifferencebetweenthistargetandtheoneonpage146,whichliesaboutonefootoutsidethebody.
PUSHINGKICKpurpose
Pushingkickisusedtostopanincomingopponentortopushawayanopponenttocreatespaceforastrongerattack.Chamberyourkneequicklyandpushtheopponent’slowerabdomenorthigh.Youcanalsoraiseyournearlystraightlegandpushstraightforward.Thegoalofthiskickistodestroytheopponent’sequilibrium.
keypointsAttacktheopponent’scenterofgravity.Don’tkicktoohigh;kickthemiddleofthebody.Maintainyourbalancebybringingyourarmsandtorsoforwardwithyourkickingmomentum.
strikingareaBall,bottomofthefoot
targets1.lowerabdomen
2.femoralcrease
3.thigh
4.solarplexus
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Bringyourkneeforwardtowardthetarget.
3.Raiseyourkneetochestlevelandpushyourfootforward.Keepyourupperbodyerectandbringyourbodyweightforwardwiththemomentumofthekick.
*Youmaypushwiththeballorbottomofthefoot.
variationsPushingkickisatiming-sensitivetechnique.Useittotakeadvantageofanopponentwhorushesinrecklesslyortopushawayanindecisveopponentashehesitates.Ifyouneedtoreactquicklytoanopportunity,useafrontfootpushingkick;forapowerfulpush,usetherearfoot.Theformercreatesspeedyaction;thelatteranagressiveattack.Hoppingfrontfootpushingkickasaquickcounter
Rearfootpushingkickforapowerfulattack
applicationsPushingkickisatacticalskillusedtobettercontroldistanceinafightbyunbalancingtheopponent’scenterofgravity.Pushajoint,suchasthekneeorhipcrease.Accordingtothesituation,youcanpushstraightforwardwithafrontkick,horizontallywithasidekick,ordiagonallywithahybridofthetwo.Thefundamentalprinciplesofexecutionforalloftheseapplicationsarethesame.SELF-DEFENSEAPPLICATION:Useadiagonalpushingkicktothekneetointimidateanopponent.
SPORTAPPLICATION:Usealongpushingkicktotheopponent’storsotocreatespaceforafollowupattack.
SELF-DEFENSEAPPLICATION:Useasidepushingkicktotheribcagewhileavoidingtheassailant’slungingattack.
SELF-DEFENSEAPPLICATION:Astompingpushkicktothegroincanincapacitateadownedassailantallowingyoutoescapetosafety.
SPORTAPPLICATION:alongpushingkickwiththeballofthefootnegatestheopponent’spunches.
commonmistakesMISTAKE1:Losingbalanceduringthekick.
SOLUTION:Keepyourstandingkneeslightlybentanddon’toverextendyourkickingleg.Also,bringyourupperbodyforwardwiththekickandkeepyourarmsclosetoyourbody;don’tleanbackward.
MISTAKE2:Telegraphingyourmovement.
SOLUTION:Beginyourkicklikefrontkickandpushatthelastmoment.Don’tmakeyourinitialmovementtoolarge.
•remember1.Pushthroughthetarget.
2.Bendsupportingknee.
3.Useyourbodyweight.
4.Controlyourtorso.
•avoid1.Openingyourarms
2.Leaningbackward
3.Overextendingyourkick
4.Kickingabovethewaist
weightshiftingforpushingkickPushingkickrequirescoordinationandflexibilitytodeliverpower.Hereareexamplesofexercisesforrear(1-3)andfront(4-6)footpushingkicksusingaheavybag.
1.Fromfightingstanceshiftyourweighttothefrontleg.
2.Bringyourrearkneetothefrontatchestlevelandleanyourbodyforwardasyoucomeintocontactwiththebag.
3.Pushyourfootasfarintothetargetasyoucanwithoutbreaking
yourposture.Besuretobringyourupperbodyforwardwiththekickandkeepyourguardup.
4.Fromfightingstance,hopyourrearfoottoyourfrontfoot.
5.Uponarrivaloftherearfoot,quicklyraiseyourfrontfoot,keepingyourbodyturnedslightlysideways.
6.Stretchyourkickinglegintothetargetandleanyourbodyforward
asyoupushthebag.
FLYINGSIDEKICKpurpose
Flyingsidekickisusedtostrikearunawayorchargingopponent.Thedynamicappearanceofflyingsidekickmakesitpopularfordemonstrationsaswell.Theultimategoalofpracticingthiskickistoattainmaximumjumpingdistanceandheight.Itrequiresmuscularstrengthandcoordinationtoachievecompletesynchronizationofthebodywhileintheair.
keypointsThemainforceofflyingsidekickcomesfrommomentumandtheextensionofthelegonimpact.Whenyoujump,makeyourbodycompactandthrustyourlegatthetargetjustpriortoimpact.
strikingareaBlade,ball,bottomofthefoot,heel
targets1.head
2.neck
3.chest
4.solarplexus
howto1.Fromfightingstance,sizeupthedistanceandheightofthetarget.
2.Stepforwardandtakeasmanystepsasyouneedtopaceyourself.
3.Atthepointofjumping,pivotyourbody180°andelevateyourtorsoashighasyoucan,whileraisingyourkickingkneetochestlevel.
4.Justbeforereachingthepeakofthejump,bringbothkneesclosetoyourbodyandletyourcompactbody“fly”towardthetarget.
5.Atthepeak,snapyourprimaryfootoutinasidekick.Keepyourotherlegtuckedinclosetoyourbuttockstoaugmenttheflyingmomentum.
Upwardflyingsidekickismoreadvancedthanconventionalsidekickandrequiresoutstandingflexibilityandstrengthofthelegmuscles.Thetorsoleansbackmorethanhorizontalflyingsidekicktoallowthekickinglegtostrikeupward.
applicationsFlyingsidekickispowerfulbecauseitdeliverstheweightoftheentirebody,whichispropelledbythemomentumofrunningandjumping.Whenusedwithcontrolandcoordination,itcanknockanopponenttotheground.Flyingsidekickrequiresalongapproach,soitismorecommonlyusedfordemonstrationsandboardbreakingthanin
practicalapplications.Ashortflyingsidekickagainstalungingopponentcantakehisbreathawayandestablishdominance.
Flyingsidekickisanexcellenttechniquefordemonstrationsandboardbreaking.Practiceinfrontofmirrortocreateaproperformandwithalighttarget(suchasahandheldtarget)todevelopaccuracy.
*Whenexecutingaflyingsidekickwithoutafirmtargettostrike,forexampleinademonstration,jump,extendyourlegandholditintheairratherthankickingtofullextension.Puttingtoomuchpowerinaflyingsidekickwithoutapropertargettoabsorbtheimpactcanresultinjointinjuries.
PERFECTINGYOURFORM•Buildstrongmusclesinthelegsthroughsquats,lungesandjumpingdrills.
•Strengthenthestomachmuscleswithsit-upsandcrunches.
•Jumpropeorruninsandtostrengthenyourkneesandankles.
•Practicerunningrhythmicallyandjumpingafteraconsistentnumberofsteps.
•Alignyourbodyinatriangularshape(head,kickingfootandsupportingkneeasshownbelow)atthepeakofyourjump.
commonmistakes
Themostcommonmistakeoccursinjumping—eitherinloweringthetorsotothesideorrushingthesequenceofmovements.Tocorrectthis,followanaturalsequence:runtopickupmomentum,liftyourrearkneeforwardashighasyoucan,pivotyourtorsousingthemomentumoftherisingknee,stretchthekickinglegtowardthetargetwhilebringingupthesupportinglegup.Beginfromalowjumpandbuildupinheight.Besuretobuildyourlegstrengthsufficientlybeforeattemptingthiskick.
•remember1.Elevateyourtorsofirst.
2.Raiseyourkickingkneehigh.
3.Pivotyourbodytothesideandalignyourtorsoandlegsononeplane.
4.Makeyourbodycompactwhileintheairandunfolditwhenkicking.
•avoid1.Jumpingtoofarortoohigh
2.Droppingyournon-kickingleg
3.Rushingyourjumporkick
4.Kickingwithtoomuchpower
5.Loweringyourtorsotothesideorrear
6.Openingyourarmstoowide
SPINNING&TURNINGKICKSThespinningandturningkicksinthissectionarebasedonwhatyouhavelearnedsofar.Spinningorturningkicksinvolvequickrotationofthebodywhilemaintainingproperform.
Threeimportantelementsforsuccessfulspinningkicksarefocus,balanceandagility.Focusisenhancedbyspottingthetargetbeforeandafterturningyourbodyandfollowingadirectkickingpathtothetarget.Forbalance,keepyourcenterofthegravitylowerthannormalandstayrelaxed.Foragility,concentrateonmovingintuitivelyratherthananalytically.Tosucceed,beintunewithyournaturalawarenessratherthanworryingaboutyourmistakes.
BACKKICKpurpose
Incompetitionbackkickisveryoftenusedforcounterattackingagainstroundhousekickorasasurpriseattack.Backkick’spowercomesfromtherotationofthebody,howeverdeceptiveexecutionaddstothekick’seffectiveness.Sinceturningthebodyisrisky,youshouldspotthetargetimmediatelyafterturningandbeonguardatalltimes.
keypointsStartfromasidewaysstancetoreducetheinitialmovementofyourbodyandinitiationtime.Rotateyourhipfirstandthenthrowyourfootdirectlytothetarget,deliveringyourentirebodyweight,whichismagnifiedbythespinningmotion.
strikingareaBlade,bottomofthefoot,ball,heel
targets1.abdomen
2.solarplexus
3.neck
4.face
5.kidney
howto1.Fromfightingstance,shiftyourweighttotheneutralposition.
2.Turnyourheadandspotthetargetoveryourshoulderasyourotateyourbodysoyourbackistothetarget.Chamberyourkneewithyourkickingfootnexttothestandingknee.
3.Shootyourfootoutwhilewatchingthetargetoveryourshoulderandprotectingyourvitaltargetswithyourarms.Afterkicking,returntotheoriginalpositionorstepdownintofightingstance.
Keepyourheaduprightforoptimalbalance.Spotthetargetoveryourshoulderwhilemaintainingyourequilibrium.Utilizeyourarmstocenteryourbodyandtoprotectyourtorsowhileturning.Keepyourfootunderyourhipalongthecenterlinetoprotectyourgroinagainstacounterattack.
variationsVariationsofthebackkickaremostusefulwhenappliedintheleastexpectedmanner.Backkickfromtheground,forinstance,isaneffectivetechniquetosurpriseorconfuseanopponentwhoexpectsyoutostandandfight.Assoonasyouaredonekicking,useyouropponent’smomentarydistractiontogetupandprotectyourselffromstandingposition.Fromthekneelingposition,putyourhandsonthefloorsothatyouhaveafirmtriangularbaseofonekneeandtwohandstosupportabackkicktothelowerstomachofanadvancingopponent.Donotturnyourbody;keepitsidewayssothatyourgroinandfacearecovered.
Keepyourkickingfoottiltedsoyourtoesarelowerthanyourheel.
Keepyourheadupandyoureyesonthetarget.Bendyourkickingkneeslightlytofacilitatebalanceandtheabilitytomovequicklyafterkicking.
BODYALIGNMENTTohitamovingopponent,youneedtospinandkickquickly.Foraccuracyinsuchafastandcomplexmovement,yoursightline,foot,andtargetshouldbealignedononeplane.Toperfectyourkick,slowsupported-kickingdrills(right)canhelpyoudevelopmusclememory.Themorefamiliaryourbodyiswiththesequenceofthekick’smovements,themorepreciseyourkickwillbe.Threepointstabilization(1footand2hands)enhancespostureandaccuracywhile
developingmusclememory.
applicationsBackkickisaversatilekickthatisprimarilyusedtostopanincomingopponentorcounterattackagainstacircularkick(roundhousekick)oraverticalkick(axekick).Youcanuseitatshortormediumdistance,butavoidusingitfromlongrange.Retractyourfootimmediatelyandstayawayfromormoveinclosetoyouropponentafterkicking.SELF-DEFENSEAPPLICATION:Left:Whenanassailantgrabsyoufromtherear,takeonestepforwardandkickwhileleaningforwardtogainspace.
SPORTAPPLICATION:Below:Astheopponentlandsafterjumpingroundhousekick,counterwithashortbackkick.
SPORTAPPLICATION:Assoonastheopponentcompleteshisleftturnkickanddropshisbodyforward,counterwitharightbackkick.
SPORTAPPLICATION:Againstaleftaxekick,whentheopponentdropshisheadforward,counterwithabackkick.
Apowerfulbackkickisanaudiencepleasingdemonstrationskill.Ifyoutimeyourkickandthereactionofyourpartnerwell,theresultisawesome,artisticandentertaining.
Backkickonthegroundisfrequentlyusedinarrangedstepsparringintraditionalschoolsandisagoodwayforstudentstopracticethecorrectangle,distanceandforcecontrolforbackkick.
commonmistakesMISTAKE1:Themostcommonmistakeisexposureofthehip,onwhichyouropponentcanlandapushingkickcounter.
SOLUTION:Thisproblemcanbesolvedbyturningyourbodymoretothesideandaligningthekickingfoot,hipandshoulderononeplane.
MISTAKE2:Anothercommonproblemisexposureofthegroinandchestareastotheopponent’scounterattack.
SOLUTION:Thiscanbesolvedbyclosingyourchestalittlebit(turningitawayfromthetarget)andkeepingthetoesofthekickingfootslightlylowerthantheheel.Tokickhigheritisacceptabletoloweryourtorso,however,youshouldstilllookatthetarget,alignyourbodyononeplaneandkeepyourweightneutrallycenteredoveryourstandingleg.
•remember1.Turnyourbodytotheside.
2.Shiftyourweighttoneutralposition.
3.Spotthetargetoveryourshoulder.
4.Alignyourbodyformaximumlength.
5.Withdrawyourfootinreverseofthewayyoukicked.
•avoid1.Exposureofyourhip
2.Exposureofyourfaceandchest
3.Misalignmentofthebody
4.Over-rotation
TURNKICKpurpose
Turnkickisusedtoattackdeceptively,toaddthepowerofspinningtoroundhousekick,ortocounterattackwhileretreating.Itispowerfulenoughtoknockdownanopponentandeffectiveforpenetratingdefense.Itisusuallyusedincombinationwithdoubleortriplekicks,aroundhousekickorabackkick.
keypointsOnceyouspotanopening,don’thesitate;turnandkickinonesmoothcommittedmotion.
Stallingduringtheturnhindersbalanceandnaturalness.Keepyourtorsouprightandloweryourcenterofthegravity.
strikingareaInstep,ball,shin
targets1.stomach
2.solarplexus
3.kidney
4.liver
5.neck
6.face
7.temple
howto1.Fromfightingstance,shiftyourweighttothefrontleg.
2.Pivotyourfrontfoot,rotateyourhiptotherear,towardthetarget,andthenturnyourtorsointhesamedirection.Spotthetargetoveryourshoulder.Moveyourrearfootforward.
3.Asyourrearfootcrossesyourbody,rotateyourhipquicklytowardthetarget,andchamberyourkickinglegintheair.
4.Releaseyourfoottothetargetandrotateyourhipfullyintoyourkickformaximumdeliveryofpower.
Ideally,atthemomentofimpact,yourtorsoandlegsshouldmakeatriangularshapewiththeprimaryforcetravelingtothekickingleg.Intheillustrationaboveyourstandingfootandlegarethepowerbase,yourfrontsideshoulderisthepowerstabilizer,yourhipisthepowerhub,andyourkickinglegandfootarethepowertransmitters.
INMOTION,LITTLETHINGSMATTER:1.Avoidcrossingyourfeet.
2.Keepyourkneesslightlybent.
3.Avoidlongstrides.Useshort,quickfootworkwhenturning.
applicationsTurnkickismostlyusedincompetition,eithermovingforwardorwhileretreating.Itispowerfulanddeceptivewhendonecorrectly,however,itisreservedforadvancedpractitionersduetothespeedandcoordinationrequired.Ifyouloseyourbalancewhileturningormisjudgethedistancetothetarget,you’llfindyourselfintrouble.Toavoidproblems,maintaingoodposture,turnyourbodyquicklyandsmoothly,andcompletethekickinlessthanasecond,preferablyinahalfsecondorless.
SPORTAPPLICATIONSMovingfasterthanyouropponentisthekeytoscoringwithturnkick.Todoso,youshouldtrytoperceiveyouropponent’sintenttoattack.Lookforcuessuchasblinking,asharpinhalation,loweringoftheshoulder,movementthefrontfoot,twitchingthehip,etc.Theabovephotodemonstratesawelltimedturnkick,strikingwhentheopponent’srearlegaxekickisatmaximumheightandhistorsoisvulnerabletoacounterattack.
Beforetheopponentcompleteshishighroundhousekick,counterwithaquickturnkick.
Whenanopponenthesitates,attackwithaturnkick.
Counterwitharetreatingturnkickassoonasyouropponentlandsafterkicking.
commonmistakesMISTAKE1:Leaningthetorsoorheadtotheside.
SOLUTION:Avoidjerkingyourheadwhenturning.Rotateyourheadandtorsoaroundtheverticalaxisthatconnectsthetopofyourheadandthecenterofthespine.Keepyourheadheightlevel.
MISTAKE2:Turningtoowidelyorsteppinginazigzagpattern.
SOLUTION:Ifyourturnisnotmadeonasinglelinedirectlytowardthetarget,youwillfindyourselfoutofpositiontohitthetarget.Rotateyourhipfirst,spotthetargetoveryourshoulderandthenturnsoyouhavethetargetinsightatalltimes.Moveonastraightlinewithyourtorsoerect.
•remember1.Rotateyourhipfirstandlettheotherpartsofthebodyfollow.
2.Keepyourheadstraightandrotateitsmoothlytospotthetarget.
3.Relaxyourshouldersandallowyourcenterofthegravitytoguideyou.
•avoid1.Leaningthetorsoorheadoffthetargetline(
2.Jerkyturningofthetorsoorhead
3.Largeturningmotion
4.Zigzagstepping,steppingofftheforceline,poordistancecontrol
5.Bangingkneeswiththeopponent
SPINWHIPKICKpurpose
Spinwhipkickisusedtocounterattackagainstroundhousekickoraxekick.Itcanalsobeapowerfuldeceptiveknockoutattack.Theknockoutpowerofspinwhipkickcomesfromtheturningmomentumofthebody.Itisstunninganddevastatingineffectivenessbecauseithasthegreatestrangeofmotionofanykick.
keypointsTiminganddistancearetheprimaryfactorsforasuccessfulspinwhipkick.Powerissecondarybecausewithoutpropertiminganddistance,apowerfulspinwhipkickisriskyanduseless.
strikingareaBall,heel,bottomofthefoot
targets1.temple
2.jaw
3.face
4.neck
howto1.Fromfightingstance,shiftyourweighttotheneutralposition.
2.Rotateyourbodytotherear,chambertherearlegandlookoveryourshoulder.
3.Raiseyourkickinglegandkeepyourbodyascompactaspossiblebeforekicking.
4.Shootyourfoottowardthetarget,about6-12inchesinfrontofit,thenhookacrossandthroughthetarget.Continuethespinandthetrajectoryofthekickingleg,returningtofightingstance.
Spinwhipkickfollowsafanshapedpath,lashingthetargetasifwithawhip.Thepowerofthiskickcomesfromacombinationofthelargerangeofmotionofthefootandthecentralaxisofthetorso,aroundwhichthefootmoves.Thetorsofunctionsasastabilizerandyourstandingfootactsasthepivot.
Diagonalsit-upsbuildthemusclesofthetorsousedinspinwhipkick.Asyourmusclesbecomestronger,tryalargerrangeofmotionduringthesit-up,whichwillincreasetherangeofmotionofyourkick.
applicationsTheprimarytargetforspinwhipkickisthehead,whichmeansyou
shouldbeflexibleandfast.Generally,youcankickhigherwhenyoukickfast;youcankickfastwhenyouhavemuscularstability.Throughstrengthandflexibilitytraining,youcanattainboth.Thatsaid,allyouneedtodoisstayalertyetrelaxedandlookforormakeanopportunityofperfecttiming.Avoidhittingthetorsowithspinwhipkicktopreventkneeandbackinjuries.SPORTAPPLICATION:SpinwhipkickispopularinTaekwondocompetition.Itiseffectiveasacounterattackwhenyouropponentattackswithanaxekickorroundhousekick.Thebesttimetocounteriswhenhistechniqueisatitspeak.Ifyoufailtodoso,strikeashisfootlandsandhisheadleansforward.
SPORTAPPLICATION:Usespinwhipkicktostrikethetempleasyouropponentstepsintoattack.
SELF-DEFENSEAPPLICATION:Aftertheassailantcompletesawidelungingattack,counterwithaspinwhipkicktothehead,meetingforcewithforce.
SELF-DEFENSEAPPLICATIONSAspinwhipkickacrossthebackofthekneescanbeusedfromthegroundtotakedownanopponent.
Ifyou’vebeenknockeddown,counteryouropponent’schargewithaspinwhipkickfromtheground.
360°BALANCE:Spinwhipkickisoneofseveraladvancedkicksthatrequiresa360°turnofthebody.Ifyouhavepracticedtheotherturningandspinningkicksinthischapter,youshouldhavedevelopedthefoundationskillsforafullturn.
Tofutherperfectyourturning,focusonthefollowing:
1.Standinaneutralfightingstance(weightequallyonbothlegs).
2.Rotateyourhip,torosandheadinsequence.
3.Withtheturningmomentumlettherearfoot“slide”aroundyourbody.
4.Repeat#1-3,gettingprogressivelyfaster.Aimforlessthan1/2second.
targetkickingDrills:Practicingspinningwhipkickonaheavybagorafixedtargetcanresultinaseriouskneeorbackinjury.Instead,useaflexibletargetlikeahandheldtargetorspeedbagtoenhanceyouraccuracyandtiming.
Useahandheldkickingtargettopracticeaccuracyatdifferenttargetheights.Youcankickatahorizontal,upwardordownwardangle.
Thespeedbagresemblesahumanhead,providingrealisticfeedbackwhenkicked.
ISOTONIC/ISOMETRICWhipKickDrill:Usingacombinationofisotonicandisometricexercises,youcanincreasetheflexibility,strengthandrangeofmotioninyourlegsandhip.
Thiscombinationofisotonic(muscularcontractionwherethemusclemaintainsrelativelyconstanttensionwhilethelengthchanges)andisometric(muscularcontractionagainstresistancewhilethelengthofthemuscleremainsthesame)trainingmethodsisrecommendedforintermediateandadvancedpractitioners.
1.Holdthebarwithbothhands.Shiftyourweighttotheleftleg.Raisetherightlegtotherearslowlyandholdata45°angle.Pointthetoesandstretchthemusclesinthefrontofthelegwhiletensingthemusclesintherightbuttockandrearoftheleg.Holdfor1minute.
2.Bringtherightlegforwardwiththetoespointedandthemusclesinthefrontofthethightensedwhilethemusclesintherearofthelegrest.Holdfor1minute.
3.Raiseyourrightlegtotherearwhileloweringyourtorso.Keepthetoespointedandfeelthetensionintherightbuttockandrightsideofthetorso.Restthemusclesinthefrontofthethigh.Holdfor1minute.
4.Withyourrightkneebent,moveyourleghorizontallybackandforth.Increasetherangeofmotionofthehipjointasyouprogress.Repeat20times.
Practicethisexercisesonbothsides,3timesaweek.
commonmistakesThemostcommonmistakesareincenteringandbalancing.When
yourkickhastoomuchpower,itbecomesoutofcontrol.Yourbodylosesbalanceandthusmissesthetarget.*Youmayrotateyourtorsofirst,thenthehipandleg.Choosewhatworksbestforyou.
•remember1.Centeryourbody.
2.Spotthetargetbeforekicking.
3.Relaxwhilemoving.
4.Focusyourpoweratimpact.
•avoid1.Kickingtoopowerfullywithoutaccuracy
2.Tiltingthehead
3.Over-rotationofthebody
4.Kickinginawidearc
HOPPINGKICKSHoppingisagraduatedtacticbetweenstepping-inandjumping.Hoppingshouldbeshort,light,andquickandmaybedonewithastraight,circularorspinningkick.Addingahoptoakickgeneratespowerfulpenetratingimpact.Besuretosynchronizeyourentirebodyasoneunitandhop-kickinonecount.Ultimately,youshouldbeabletohopandkickinlessthanonesecond.
HOPKICKSpurpose
Hopkicksareusedtostuntheopponent,todecisivelybreakintohisdefense,ortocounterattackagainstafastattacker.Yourmovementshouldbeshortandquick,hittingthetargetaccurately.Hopkicksshouldbespringyinactionandstinginginimpact.Onthefollowingpagesarethreeexamplesofhopkicks.Experimentinyourpracticetodevelopothers.
keypointsKickwithclear-cutprecisionandlightningspeed.Coilyourbodyasyoumoveintothehopanduncoilitintothetargetasyoukick.Alwayskeepyoursupportingkneebentandchargeyourhopwithaggressiveenergy.
strikingareaBall,blade,instep,toes,bottomofthefoot
targets1.groin
2.lowerabdomen
3.solarplexus
4.chest
5.mouth
6.temple
7.ribcage
8.thigh
9.knee
HOPROUNDHOUSEKICKhowto
1.Fromfightingstance,shiftyourweighttothefront(right)leg.
2.Bringtherearfootforward,crossinginfrontofthefrontleg,andsimultaneouslytwistthetorsototherightand“coil”thebodyasyouhopforward.
3.Rotateyourhipintothetarget,uncoilyourbodyandreleaseyourfootintothetarget.Strikethetargetbeforeyourbottomlegtouchestheground.Landinfightingstanceafterkicking.
HOPSIDEKICKhowto
1.Fromfightingstance,shiftyourweighttothefrontleg,andboundforwardbringingyourbacklegtoyourfrontlegasyouleavetheground.
2.Asyourbodyelevates,snapyourfoottowardthetarget,strikingwiththebottomorbladeofthefootbeforetheotherfoottouchestheground.Keepyourbodyperpendiculartothetargetthroughoutyourmovement.Landinfightingstance.
HOPWHIPKICKhowto
1.Fromfightingstance,shiftyourweighttothefrontlegwhilebringingtherearfootnexttothefrontfoot,boundingforwardandelevatingyourbody.
2.Raiseyourfrontlegandthrowyourwhipkick,strikingwiththebottomofyourfootbeforeyourotherfoottouchestheground.Landinfightingstance.
JUMPINGKICKSJumpingrequiresstronglegandabdomenmusclesandcompletecommitmenttothetechnique.Tosucceed,youneedtojumpsuddenlyandkickpowerfully.
Whilehoppingkicksarespeedytechniques,jumpingkicksarepowerfulattacksorcounterattacks.However,jumpkicksareimpracticalunlessyouhavemasteredthetechniqueandhaveexperiencewithavarietyofsituationsandopponents.Youshouldbeabletosense,notjustseeandthink,theperfectmomentforajumpingkick.Beboldandfocusonthetimingofyourkick.Generally,thebestchanceatsuccesswithajumpingkickiswhenyouropponentisrigid,planninghisnextmove,ortired.Avoidusingjumpingkicksagainstopponentswhohavesuperiorfootworkoragility,becausetheywilltakeadvantageoftheirsuperiorskillstoavoidyourkickandcounterattack.
JUMPINGKICKSpurpose
Jumpingkicksareusedtooverpower,tocounterattack,ortodemonstrateadvancedskills,suchasaboardbreaking.Thekeytosuccessistotalbodycoordinationandcontrolofyourbodyweightwhileintheair.Sincetheyarefullycommittedtechniquesyoushouldbeabsolutelycertainintheirexecution.Ahalf-heartedjumpingkickresultsindisaster.Youcanimproveyourchancesofsuccessbyreducingyouropponent’smobilityandstaminapriortoajumpkick.
keypointsOnceyoucommittoajumpingkick,nevergiveupinthemiddle.Ifyou’vedevelopedajumpkicktothepointwhereyoufeelconfidentenoughtouseitagainstanopponent,beboldandfearless.
strikingareaKnee,ball,shin,toes,bottomofthefoot
targets
1.face
2.temple
3.neck
4.chest
5.solarplexus
6.kidney
JUMPINGFRONTKICKhowto
1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.
2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.
3.Atthepeakofyourjump,snapyourfrontfootatthetargetwhilepullingyourotherleguptowardyourbuttocks.Hunchyourheadandtorsoslightlyforwardintothekick.Landinfightingstance.
JUMPINGDROPKICKhowto
1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.
2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.
3.Atthepeakofyourjump,snapyourfrontfootdownwardintothetargetwhilekeepingyourtorsoupright.Landinfightingstance.
VARIATION:Droptheballofthefootdownwardintotheabdomenorsolarplexusonimpact.Landinfightingstance.
JUMPINGAXEKICKhowto
1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.
2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.
3.Atthepeakofyourjump,raiseyourfrontkneeandfootashighaspossiblethendropitonthetarget,strikingwiththeheelorbottomofthefoot.Landinfightingstance.
JUMPINGROUNDHOUSEKICKhowto
1.Fromfightingstance,loweryourposturetopreparetojump.
2.Jump,twistyourhips,andkickwiththeinsteportoesinonesmoothmotion.Aswithotherjumpingkicks,keepyourupperbodyandheaduprightandmoveyourarmsinsyncwithyourbodyrotation.
3.Forpower,rotateyourhipbeyondthetarget.Landinfightingstance.
JUMPINGSPLITKICKhowto
1.Fromanaturalstance,jumpstraightupward,bringingyourkneesclosetoyourchest.Atthepeakofyourjump,splityourlegstothesidesandpullyourtoesback,kickinginanupwarddirection.Extendyourhandsatshoulderheightastargets.
2.VARIATION:Youmayalsodropbothhandsbetweenyourlegstogainadditionalheightinyourkick.
Keepyourheadupandlookforward,ratherthanattheground,throughoutthejumpingsplitkick.Thiswillhelpyoukeepyourtorsouprightandjumphigher.
JUMPSPINNING&TURNINGKICKSJumpspinningandjumpturningkicksarecombinationsofthreeelements:jump,spinorturn,andthenkick.Ascomplicatedasitsounds,theprinciplesarethesame.Practiceeachsegmentseparatelyatfirstandthenpracticehowtotransitionbetweenthemseamlessly.Whenyouuseajumpspinningkick,don’tprocrastinate.Thinkandvisualizebeforekicking.Whileyou’rekicking,onlykick.Whenattackingwithajumpspinningkick,youmustsurprisetheopponent.Whencounterattacking,yourgoalistomaketheopponentfeelhelplessbypenetratinghisdefenseeitherbefore,duringandafterhisattack.Lethimcommittohisattack,andthenstrike.Bequickandagile.
JUMPSPINNING&TURNINGKICKSpurpose
Themaingoalofjumpspinningandturningkicksistostrikeandpenetratedeeplyintothetarget.Theyareusedforcounterattacking,however,theymaybeusedforattackingwithahighsuccessrateduetothenoveltyoftheirapplication.Thetargetforcircularkickslikejumpturnkickandjumpspinningwhipkickisthehead.Forlinearkickslikejumpbackkick,thetargetisthetorso.Duetotheirriskiness,jumpspinningkicksandjumpturningkicksarereservedforadvancedpractitioners.
keypointsAccuratelyanticipatetheheightanddistanceofthefinaltarget.Fullycommittoyourtechniqueandthenfollowthrough.
strikingareaBall,heel,blade,toes,bottomofthefoot
targets1.solarplexus
2.ribcage
3.chest
4.neck
5.face
6.jaw
7.temple
JUMPBACKKICKhowto
1.Fromfightingstance,shiftyourweighttoneutralposition.
2.Jump,rotateyourhips180°totherear,spotthetargetoveryourshoulderandchamberyourlegsbybendingyourkneesandpullingyourfeetuptowardyourhips.Keepyourtorsoupright.
3.Releaseyourrearfoottowardthetargetwhilekeepingyourtorsouprightandyourotherkneebent.Landinfightingstance.
PRACTICETIP:Keepyourkickingsideshoulder,kneeandfootalignedononeplanesoyourbodytravelsdirectlytothetargetanddoesn’tswingaroundonacircularpath.
JUMPTURNKICKhowto
1.Fromfightingstance,shiftyourweighttothefrontlegandbendyourkneesslightly.
2.Rotateyourbody180°totherearandliftyourrearfoot,crossingyourfrontlegasyoubegintojump.
3.Continuingtoturnandelevate,keepyourtorsouprightandyourkneesbent.
4.Releaseyourfoottothetargetwhilemaintainingbalancebyfinishingyourrotationdirectlyoveryourotherleg.Landinfightingstance.
PRACTICETIP:Practiceonthegroundslowlywithoutjumpingatfirsttogetthementalimageofthiskick.Thenturnandkickfastwithaminimaljump.Asyouacquireprecisionandconfidence,jumpprogressivelyhigher.
JUMPSPINWHIPKICKhowto
1.Fromfightingstance,shiftyourweighttotheneutralposition.
2.Inplace,jumpvertically,rotateyourbodytotherear,andeitherswingyourrearleginacircletotherearorbendyourkneeand
preparetosnapitatthetargetasyoucompleteyourrotation.
3.Atthepeakofyourjump,snaporthrowyourfootatthetargetwhilekeepingyourtorsouprightandyoursupportinglegbentunderyou.Landinfightingstance.
PRACTICETIP:Jumpingrequireslegstrength.Spinningrequirescoordinationtocreatetorqueinyourhips.Kickingisareleaseofforcecreatedbybothjumpingandspinning.Visualizethesethreeelementsbeforekickingandwhenyoukick,performallthreesimultaneously.
EXPERIMENTALTRAINING:Experimentwithwaystoenhanceawarenessofyourbodyandhowitworks.Herearesomesuggestedtrainingexperiments:
1.Verbalizethemovementsequence:
Forexample,forsidekick:
1)Turnsideways.
2)Kneeup.
3)Stretchtheleg.
4)Holdit.
5)Adjustmystance.
6)HolditaslongasIcan.
7)Returntofightingstance.
2.Discoverwhatmakesyourbodytick.Isityourtorso,yourhead,yourbrain,ortheangleofyourchamberedlegthatismostinfluentialforinitiatingeachkick?
3.Emptyyourmind:Doesyourconsciousnesshinderyourperformance?Areyouattachedtonegativefeelingsaboutwhat’sgoingtohappen?Then,forgetthem.Startfresh.Don’tthink.Payattentiononlytoeachkickingsequenceandfillyourmindwiththefeelingofwhathappensinyourmuscles.
4.Whenyoufindsomethingthatworksinyourtraining,immediatelyrepeatitatleast100timestocreatemusclememory.
5.Haveaquiet,non-activeposttrainingmoment,suchaswalkingormeditation,tosynthesizeallyouhavelearned.
MULTIPLEKICKSAmultiplekickisanykickthatconsistsofmorethanoneimpact,oftenwiththesameleg.Thekeytosuccessfully
executingamultiplekickisdistributingyourenergyproperlyasaresultofunderstandingwhichkickistheprimarytechnique.Generally,theinitialtechniqueisusedtosetupordistracttheopponentandthefinalkickistheonethatimpactsthetargetpowerfully.Practicediligentlysoyoucanmaintainyourbalancethroughoutthekicks,especiallyifyouarestandingonlegfortheentiretechnique.Atthisskilllevel,aflawlessexecutioniscritical.Ifyouloseyourbalanceinthemiddleofthetechnique,withdrawimmediatelyandstartfresh.
MULTIPLEKICKSpurpose
Multiplekicksareusedtooverwhelmorconfuseanopponent.Tobesuccessful,controlthedistanceandpaceoftheattacks.Yourrhythmshouldbefastbutunpredictable.Oftenflashytechniquesliketheseareineffectiveinahardhittingfight,soknowtheirlimitsandcapitalizeonthestrengthsofmultiplekicks,especiallythestrengthofstrikingmultipletargetsinquicksuccession.
keypointsCoordinateyourentirebodytopromoteagility,balanceandversality.Centeryourselfoveryourstandingleg,keepyourtorsoerectandcontrolyourarmsforbalance.
strikingareaBall,toes,blade,heel,bottomofthefoot,bottomoftheheel,instep,knee
targets1.groin
2.lowerabdomen
3.solarplexus
4.chest
5.neck
6.face
7.temple
8.ribcage
9.knee
SINGLELEGLOW-HIGHROUNDHOUSEKICKShowto
1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforroundhousekick.
2.Throwalowsectionroundhousekick,strikingthegroinorthighwiththeinstep.
3.Chamberyourkneebacktoposition1thenquicklythrowaroundhousekicktotheface,loweringyourtorsotogainheight.PRACTICETIP:Focusonthelightningspeedofthesecondkick.Thefirstkickisusedtoset-upordistracttheopponent.Tobeeffective,youneedtoappearrelaxedanddisguiseyourintent.
SINGLELEGROUNDHOUSE-WHIPKICKShowto
1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforroundhousekick.
2.Throwamiddlesectionroundhousekicktothegroinorribcage,
strikingwiththeinstep.
3.Immediatelyhookyourlegupintoawhipkick,strikingthefaceorheadwiththebottomofyourfootwhileloweringyourtorsoforadded
height.PRACTICETIP:Thefirstkickneedstobehorizontalornear-horizontalinordertoreversethekickingdirectionforthesecondkickwithoutstrainingyourback.Thisalsohelpsyoustabilizethecenterofyourbodyforaquick,powerfultransitionbetweenkicks.
SINGLELEGDOUBLESIDEKICKShowto
1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforsidekick.
2.Throwasidekicktotheneckorchest,strikingwithbladeofthefoot.
3.Brieflychamberyoukneeandthrowasidekicktotheneckwhileloweryourtorsotofacilitateahighsectionkick.
AWARENESSEXERCISE:Blindfoldtrainingheightensyourawareness,becausetheabsenceofvisualcueslimitsyourmovementpotential.You’llbeforcedtointernalizethemovementpathofaskill.
Findasafearea,freeofobstacles,andtrythisexercise:
1)Chooseonekicktopractice(beginwithfrontkick)andobserveyourmovementcarefullywithyoureyesopen.Youcandothisinfrontofamirrororsimplybyvisuallycheckingthevariouspartsofyourbodyasyoupractice.
2)Paycarefulattentiontothephysicalpatternsofyourmovementandtrytomemorizethewayyoumove.
3)Closeyoureyes(oruseablindfold)andvisualizethekickwhilestandinginreadystance.
4)Executethekickwithyoureyesclosedorblindfolded.Goslowlyatfirstbecausethelackofvisualcueswillimpairyourbalance.
5)Whenyoufeelcomfortable,trykickingahandheldtargetwhileblindfolded.Facethetargetinfightingstance,noteitspositionandthencloseyoureyesorputyourblindfoldon.Seewhathappens:isyourkicklandingwhereyouthinkitis?Keeppracticinguntilyoucanhitthetargetconsistently,thentryotherkicksinthesameway.
SINGLELEGHIGHROUNDHOUSEKICKShowto
1.Fromfightingstance,shiftyourweighttoyourrearlegandchamberthefrontlegandthrowaroundhousekicktotheface.
2.Retractyourlegtoahighchamberpositionandimmediatelykicktothesametargetagain.
*Thistechniqueintimidatesopponent.Followupwithacrosselbowstriketothefaceasyoustepdownintofightingstanceafterkicking.
PRACTICETIP:Inhalebeforekickingandthenexecutebothkicksinoneexhalation;thefirstkickisquickandthesecondkickispowerful.
SINGLELEGMID-HIGHROUNDHOUSEKICKShowto
1.Againstahighsectionroundhousekick,counterwithamiddlesectionroundhousekick,thendropyourfootbetweenyouandyouropponent.
2.Assoonasyouropponent’sfootlandsafterkickingandhisheadrises,throwanotherroundhousekicktohisfacewiththesameleg.
PRACTICETIP:Eventhoughyoudropyourkickinglegbetweenkicks,keepyourweightentirelyonyoursupportinglegandcreatepowerthroughyourhiprotationbetweenkicks.
SINGLELEGBACKKICK-WHIPKICK
howto1.Attackwithabackkicktothemiddlesection.Lightlydropyourkickingfoot,stayclosetotheopponentandkeepyourbodypivotedslightlyawayfromhim.
2.Beforehelauncheshiskick,loweryourtorsoandthrowawhipkicktothefaceveryquickly.Iftheopponentmovesbackwardbetweenyourkicks,youcanslideinbeforewhipkicking.
CAUTION:Thistechniqueisnotpracticalunlessyouareagoodin-fighterandveryflexible.
SINGLELEGROUNDHOUSE-WHIPKICKShowto
1.Attackwithafrontorrearlegroundhousekicktothemiddlesection.
2.Astheopponentmovesbackward,usethesamelegtothrowawhipkicktotheface,strikingwiththebottomofthefoot.Thereare3optionsbetweenthekicks:youcansimplyrechamberyourleg,dropyourfootinfrontandkickinplace,ordropyourfootinfrontandslideinandkick.
TRAININGTIP:Thefirstkickisaninterceptingtechnique.Kickastheopponentmovesintoattack.
SINGLELEGAXEKICK-SIDEKICKhowto
1.Againstanopponentwhomovestoclinchorcrowdyou,strikethefacewithanaxekick.
2.Lightlydropyourkickingleginfront,keepingyourweighttothebackofyourstance,andwhenhemovesbacktoevadeyourkick,pivotyourbodyslightlyandquicklythrustoutasidekicktohisjaw.
TRAININGTIP:Whenyouattackwithaxekick,assumeyouropponentwillcounterattackwitharearlegroundhousekick.Howeverheresponds,aslongasyouattackhiscenterlinewithalongsidekick,youcanscoreordisrupthisattack.
SINGLELEGROUNDHOUSE-PUSHINGKICKShowto
1.Counteryouropponent’shighsectionroundhousekickwithamiddlesectionroundhousekick.Afterkicking,lightlydropyourkickingfootrightinfrontofyou,keepingyourweighttothebackofyourstance.
2.Theinstanthetriestokickagain,usethesamefoottopushhisribcageorpelviswiththebottomofthefoot.
TRAININGTIP:Whenyousucceedwiththepushingkick,knockhimdownwithajumpsidekickorjumpbackkickashestumblesbackward.
SINGLELEGAXEKICK-ROUNDHOUSEKICKShowto
1.Whenyouropponentisstalling,throwanaxekicktothefacetobackhimup.Afterkicking,dropyourkickingleginfrontofyoulightly,keepingyourweightmoretothebackofyourstance.
2.Asheretreats,pivotyourtorsoandfollowupwithapowerfulmiddlesectionroundhousekickwiththesameleg.
TRAININGTIP:Ifhecounterattackswitharearlegbackkickafteryouraxekick,pushhishipwiththesameleginsteadofdoingaroundhousekick.
SINGLELEGTRIPLEKICKShowto
1.Thisisacombinationthatrequiresagility,strengthandcoordination.Firstthrowaquickroundhousekicktothefacetocreateconfusion.
2.Rechamberyourkickinglegandimmediatelydowhipkicktotheface.
3.Brieflyrechamberyourkickinglegthenthrustasidekicktothejawtocompletethesequence.Keepyourfrontkneehighandyourweightonyourbacklegthroughout.
COMBINATIONKICKSAcombinationisasetofpredeterminedorrandomtechniquesdesignedtohelpyouunlocktheopponent’sguardandpenetratehisvitalareas.Itcanbeorderlyordisorderly.Ingeneral,amethodicalapproach,afterkeenobservationoftheopponent’sbehavioralpatterns,hasabetterchanceofsuccessthanarandomorhabitualapproach.Avoidusingrepetitivecombinations.Ifyouhaveafavoritecombination,changethetimingandkeepyouropponentguessingwhatthenextchangemightbe.Thatway,youcansustainyoursuperiority.
COMBINATIONKICKSpurpose
Combinationkicksareusedtoputtheopponentonthedefensive,tosetupacalculatedresponseforre-countering,ortocompensateforanerrorinyourinitialattack.Thegoalistocontinuetohaveoptionsforinitiativeattackssothatyoucansustainyoursuperiorityandwin.
keypointsChoosetechniquesandtargetsthatbuildmomentuminsuccessivekicks.Beunpredictable.Approachfromdiverseanglesandattackvariedtargets.
strikingareaBall,toes,blade,heel,bottomofthefoot,bottomoftheheel,instep,knee
targets1.groin
2.lowerabdomen
3.solarplexus
4.chest
5.neck
6.face
7.temple
8.ribcage
9.knee
AXEKICK-SPINWHIPKICKhowto
1.Againstastallingopponent,throwarearlegaxekicktothefaceandsetyourkickinglegdowninfront.
2.Asyouropponentbacksup,immediatelyfollowupwitharearlegspinningwhipkicktotheface.
*Ifhedoesnotbackup,punchtothechestorrearelbowstriketothejaw.
TRAININGTIP:Whenyoustepdownaftertheaxekick,useyoursteppingmomentumtoproduceadditionalforceinthespinningwhipkick.Performthiscombinationaggressively,withouthesitation.
DOUBLEROUNDHOUSEKICKShowto
1.Whenyouropponentattackswitharearlegroundhousekick,throwacounterrearlegroundhousekickandsetyourkickingfootdownata45°angletotheopponent’storso.
2.Assoonashedropshisfootandpreparestokickagain(whileheisinhaling),throwaquickroundhousekicktotheribcagebeforeheliftshislegtokick.
TRAININGTIP:Tosucceedwithtechniqueslikethisinvolvingdiagonalmovements,youhavetooutplayyouropponentwithagilefootwork.
HOPDOUBLEROUNDHOUSEKICKShowto
1.Whenyouropponentretreats,hopin,bringingyourrearfootforwardtoclosethedistanceandsimultaneouslykicktheclosesttarget
(thighorribs).
2.Beforeyourkickingfootlands,throwaroundhousekicktothelowerabdomenwithyourotherleg.Thepowerinthiscombinationcomesfrompivotingyourfullbodyweightaroundyourfirstkickinglegwhileintheair.
TRAININGTIP:Indoublekicking,yourlegsworklikeascissors.Useyourbody’sfallingmomentumtocreatemaximumpowerinthesecondkick.
AXEKICK-ROUNDHOUSEKICKhowto
1.Throwarearlegaxekicktothefaceandstepdowninfront.Whenyouattackwithaxekick,theopponenthastwooptions:retreatorretaliate.
2.Ifheretreats,followupwithapowerfulrearlegmiddlesectionroundhousekicktohisabdomen.
TRAININGTIP:Ifyouropponentdoesn’tretreatandinsteadcounterswithhisrearleg,blockitwithyourforearmandpunchtothechesttomakespacebetweenyou.Thenfollowupwitharearlegroundhousekicktothetrunkorface.
ROUNDHOUSEKICK-JUMPSPINWHIPKICKhowto
1.Throwapowerfulrearlegroundhousekicktothestomachandstepdowninfront.Generallyanopponentwillcrouchinpainorstandupsuddenlytoexpandhisribsandtrytocatchhisbreath.
2.Ifhestandsuptalltobreathe,jumpandthrowarearlegspinningwhipkicktothehead.
TRAININGTIP:Ifyouropponentbendsforwardafteryourfirstkick,throwaroundhousekicktothefaceorneckwiththesameleg.
TRIPLEROUNDHOUSEKICKShowto
1.Executeallthreekicksinonebreath.First,counterattackwithrearlegroundhousekickagainstrearlegroundhousekick.Stepdownata45°angletotheopponent.
2.Astheopponent’sfootlandsandheinhales,throwaroundhousekicktohisribcagewithyourotherleg.
3.Beforesettingyourkickinglegdown,launcharoundhousekicktothesolarplexuswithyourstandingleg(hoppingdoubleroundhousekick).
TRAININGTIP:Thepurposeofthefirstkickistopenetrateyouropponent’sdefenseandmakehimmovebackwardsorgoondefense.Thesecondandthirdkicksshouldbedonebeforehecanrecoverandcounterattack.
RULEOFELIMINATION:Alackofbalanceinyourcombinationkicksindicatestwopossibleproblems:somethingisdisruptingyourgravitationalcenteroryourbaseisweak.
Solutions:Eliminatebadhabitsandmakeminutechangestoestablishbetterhabits.
Trythefollowingexercises:
1.Fromasquat,jumpup,turnaroundandlandinthesamepositioninonemotion.
2.Drawastraightlineonthefloorandpracticecombinationkickingmovingalongthelinetoenhanceyoursenseofyourcenterofgravity.
3.Practicethecombinationinextremeslowmotion,holdingeachkickextendedfor30secondsoruntilyouloseyourbalance.Whenyoulosebalance,moveontothenextkickinthecombination.Noticehowyourstandinglegandyourpostureaffectyourkicks
4.Tofocusonimprovingyourtransitionsbetweenkicks,practicethecombinationusingonlykickchambersinsteadoffullkicks.Foreachkick,quicklyraiseyourkneetothechamberpositionandthenstepdownandquicklyproceedtothenextmovementinthecombination.
PUTTINGITALLTOGETHER:1.Keepyourheadupright.
2.Lookatthetargetfromstarttofinish.
3.Checkyourbodyalignment.
4.Practiceavarietyofstancesfordifferenttechniques.
5.Payattentiontodetailswhileyouaremovingtoeliminateunnecessarymotionsthathinderperformance.
6.Keepyourkneesrelaxedandflexed—don’tlockthemout.
7.Stayrelaxedtoconserveenergy.
8.Utilizegravitywisely.
9.Maximizetheprincipleofreactionforce:leftvs.rightandupwardvs.downwardmovementforbalanceandpower.
10.Alwaysstabilizeyourinitialmovementforthebestleverage,thenletitgo.
11.Forspinkicks,pivotbothfeetbeforekicking,chambertheknee,
spotthetarget,keepyourstandingkneeslightlybent,andletthekickbereleasedinsteadofkickingwithalotofforce.Letthingshappenandgoalongwiththem.Whenyoubeginwell,you’llfinishwell.
COMBINATIONKICKSAMPLES1)Rightfootroundhousekicktothetrunk
+leftfootroundhousekicktothetrunk
+leftfootroundhousekicktotheface
+leftfootaxekicktotheface
+rightfootroundhousekicktothetrunk
+leftfootbackkicktothetrunk
+leftfootturnkicktothetrunk,
+forwardfootwork+rightfootbackkicktothetrunk
2)Forwardfootwork(onestepforward)
+backkicktothetrunk
+roundhousetothetrunk/face
+spinwhipkicktotheface
+axekicktotheface
3)Backwardfootwork(onestepback)
+backkicktothetrunk
+roundhousetothetrunk/face
+spinwhipkicktotheface
4)Lateralfootwork(onesteptotheside)
+roundhousetothetrunk/face
+backkicktothetrunk
+axekicktotheface
5)Turningfootwork(turnyourrearfootbackwardaroundtothefront)
+roundhousekicktothetrunk/face
+whipkicktotheface
+spinwhipkicktotheface
6)Drawingfootwork(pullyourfrontfoottowardyou)
+frontfootaxekicktotheface
+frontfootwhipkicktotheface
+roundhousekick(eitherleg)tothetrunk/face
abouttheauthorSangH.KimisthecreatorofPowerBreathingforLife.HeistheauthorofinternationalbestsellersUltimateFlexibility,UltimateFitnessThroughMartialArts,and1001WaystoMotivateYourselfandOthers.Hisbookshavebeentranslatedinto22languages.HehasbeenfeaturedorreviewedinHartfordCurrent,SanFranciscoSunReporter,Inner-selfMagazine,TheObserver,TheNewYorkTimes,ElNacional,DallasObserver,DongaNewspaper-Seoul,ChosunDaily-Seoul,DeltaSky,Fighter’sMagazine-UK,CumbernauldGazette-Scotland,MemphisBusinessJournalandhundredsmorepublications.
Aninternationallyrespectedauthorityonhealthandfitnessandmartialartstraining,SangH.KimhastaughttensofthousandsofstudentsinseminarsandworkshopsinNorthAmerica,Europe,andAsia.Heisacertified8thdegreeblackbeltandmartialartsinstructoraswellastheholderofanMSdegreeinSportsScienceandPh.D.inSportsMediaStudies.AsthefounderofPowerBreathingforLife,heisrecognizedasoneofthemostinnovativemastersofhealthyliving.HedivideshistimeamongSouthwest,EastcoastandAsia,writingandpracticingmartialartsandPowerBreathing.
TableofContentsCoverTitlePageCopyrightContentsIntroductionUnderstandingtheBodyFundamentalKicksSpinningandTurningKicksHoppingKicksJumpingKicksJumpingSpinningKicksMultipleKicksCombinationKicks