Strength in a headkick

[Mickythemaniac]

Hi,

I was obsessed with kicking to head height and after about 10 weeks I now can! So chuffed. The only problem is that there doesnt seem to be alot of power in it. I can hit head height with my front kick and my round house (with both legs). My flexibility still isnt what I want it to be. Im trying to do the full splits. There is no pain when I throw the round house, I try and whip my hips into the motion and it feels good throwing it but I want Cro Cop power!

Does anybody know of any exercises that will help me strengthen my head kicks? My stretching routine is pretty good but Im open to suggestions.

Also, when I watch head kick highlight reels, alot of guys seem to land the round house either on the shin or actually with their foot poiting upwards, so they hit with the side of the foot. Is landing the kick on the head like this intentional? Shouldnt it be the shin or the top of the foot?

P.S

Ive learnt most of what I know from the internet so asking a trainer is not an option at the moment.

P.P.S

THANKS. SOME AWESOME ANSWERS. PEACE OUT.

 

[Zen One]

Part of it's genetic... if you got explosiveness then even with lousy technique you'll be kicking heads off fuckin' stone statues, you know what I mean?

Other than that, building up your strength base and then tapering off to lower resistance, explosive movement training is the basic pattern for becoming more explosive in any sport. That could be over a period of months by the way. Depends on how long your training cycles are.

EDIT: By the way, part of the reason people are landing with the foot pointed more up is because they're trying to kick in a straight line from the ground to their target. Shortest path is a straight line, yeah? So, the foot is going to point upwards slightly, but not straight up and down.

 

[triangle killer]

As some one who knows little about striking I would say keep kicking the bag at head height. Also join a gym and ask the coach how to improve

 

[Discipulus]

You naturally have less leverage and control over the kick at head height, so it will take time. You need more than flexibility to kick with significant power at head height. Keep practicing.

 

[Azam]

If your head kicks don't generate that much power - it means your technique needs work.

It's not surprising given you've only been at it 10 weeks - perfect your technique, preferably through your coach, then it's all about repetition.


Technique comes first, I think you're jumping the gun - physical exercises supplement technique, but if your technique is at fault, then no amount of physical exercise will correct poor technique.

The head kick can be struck with either the shin, ball of the foot or the instep - usually I prefer the latter the instep.




EDIT: Just read your P.S - well then maybe you should think about joining a gym - you could be drilling incorrect technique, which is what I initially thought it would be, hence why I mentioned technique.

 

[a guy]

As always, technique is the biggest thing.

If your support leg is strong enough to keep you balanced, you have the flexibility to perform the kicks and you don't have any problematic muscle weaknesses or imbalances in your legs then nothing will help you more than drilling technique. But not just drilling it, drilling it to improve it each time. If you don't have a coach, film yourself throwing it and study everything about it. Comparing each part of your body to a video of a pro doing it is a good way to get your mind working to catch your mistakes. Just make sure you aren't lazy in your assessment of yourself. Don't watch a video and be like "oh yea, that looks pretty good. I'll just do more reps". Do more reps AND better reps. You could always put a video on here for people to critique as well.

Every session, try to get a video and find something you're doing wrong. I guarantee there's something, probably a good amount of things. As you iron out all the details, your power will develop as a result of increased coordination, flexibility, balance and proper mechanics.

That said, getting stronger never hurts if you don't have a solid level of strength to draw from already.

 

[DoctorTaco]

you've got to turn your hips over with the kick and pivot on your base foot

 

[DaGenius]

Flexibility plus speed equals powerful head kick. Lean back a little and try to wrap your foot around his neck area. You're welcome

 

[Palooka]

you've got to turn your hips over with the kick and pivot on your base foot

This.

I'm willing to bet you don't have the right step/pivot before you throw it. Could be wrong but just a guess.

Focus on throwing powerful kicks period, not just head kicks. More height will come naturally if you work at it.

 

[ChachiKiller]

Based on flexibility, everybody has a different apex of power. Sounds like at some point, you stop making a kick and start making more of a dynamic stretch. Can you throw with more power six or more inches lower that what you consider head height?

 

[Wolveswithkeys]

Be able to do a full split, keep practicing on the bag, and tell your coach that it's something you want to improve so he can help you with it.. Your speed and power will increase over time.

 

[MarcoW]

try the round kick
in terms of flexibility its easier to land, faster than a round house kick but a little less powerful.

You throw it by bringing your knee parallel to the ground and then rotating your hips and snapping up with your foot and shin towards the head. It should come back to chamber afterwards naturally, it has the added benefit that you don't swing around if you miss.

 

[ChachiKiller]

Consider putting your foot up on something elevated but slightly less high than the height you your ideal headkick. Leave the leg there in the angle of the strike like it is a stretch. From there with the leg straight, contract what is left of the muscle like you are doing a short kick. This is a strengthening exercise AND a stretch. If you are tight, you will need strong muscles that pull against the other muscles. The right ones are strengthened and the right ones are stretched.

 

[aries]

You need enough flexibility so that it doesn't retard your power. It's like having pieces of elastic attached to a baseball bat as you try to swing it the opposite way, the tighter those bands are the less power that bat will have on impact. It sounds like you are still being limited by your flexibility. Legs are so heavy that if can throw them with enough speed their weight will do the job.
Another thing is you aren't yet used to generating power with this new motor pattern. I say new because you've only just started throwing at head height so it will be a slightly different motor pattern for your body to get used too than say a body height kick.

But I'm putting money on it that your flexibility is still a limitation. Are you straining to kick head height or can your clear head height with ease?

 

[panamaican]

It's been said but it should be said again. Flexibility and strength.

Flexibility is obvious, you're not going to have much power if you lack the flexibility to get your leg in position without compromising your form. An important part of flexibility is strength to hold the limbs in the stretched position so...

The other issue is leg and hip/core strength. You need strength in your support leg to power the rotation. You also need hip and groin strength to pull the kicking leg through it's motion. Turning the hip over, pulling the kicking leg across or down (for that chopping motion) all require strong abductors and adductors, glutes, etc.

Personally, I found that strengthening my squats worked all of the requisite muscles for kicking power and added to flexibility. Additionally, adding some "good mornings" helped hamstring flexibility which also improves your kicks.

Seems like I'm suggesting to improve your basic physical strength (assuming your technique is proper).

 

[MMAWarfare]

It's been said but it should be said again. Flexibility and strength.

Flexibility is obvious, you're not going to have much power if you lack the flexibility to get your leg in position without compromising your form. An important part of flexibility is strength to hold the limbs in the stretched position so...

The other issue is leg and hip/core strength. You need strength in your support leg to power the rotation. You also need hip and groin strength to pull the kicking leg through it's motion. Turning the hip over, pulling the kicking leg across or down (for that chopping motion) all require strong abductors and adductors, glutes, etc.

Personally, I found that strengthening my squats worked all of the requisite muscles for kicking power and added to flexibility. Additionally, adding some "good mornings" helped hamstring flexibility which also improves your kicks.

Seems like I'm suggesting to improve your basic physical strength (assuming your technique is proper).

I concur with panamaican.

Although, I personally do not like to aim for the head when I'm kicking in a match. Way too many measures to account for that can go wrong.

Thigh kicks and inner leg kicks if done efficiently and effectively are more than good enough in my opinion.

 

[Ethan]

It's more of a mobility question than flexibility.

I cannot do full splits and never have been able to, but at 5'8 I can kick a 6 footer to the head relatively easy once warmed up. I would suggest you try a routine like DeFranco's Agile 8 and see if that helps you.

 

[Palooka]

^^

Tons of guys can head kick (powerfully) without doing full splits.


Technique mofakas

 

[ali2013champ]

you need to get heavy bag, and kick the shit out of it. If you want to train yourself do it.

Warmup,stretching,low kicks,middle kicks,high kicks on heavy bag , stretching after.

Also bas said that kicking is mostly genetic like Punching power.Not everyone will kick like cro cop even if they kick bag probably like milion times like CC.

 

[Mickythemaniac]

I think to be fair your right. It feels much more powerful when Im throwing lower. I dont think Im Bas Rutten because I can reach head height. I realise 24 isnt exactly young to be getting into Kicking but I dont want to just give in to this idea I'll never do it. My flexibility is increasing and Im gonna keep stretching it out.