Hey guys. Im just wondering about some kicking drills to improve my kicking height/speed/and power. Im looking for some very specific drills (double kicks / hook turn combos) Im an ex taekwon-do practitioner trying to get back into the game. Im also starting muay thai and pankration training. What are some drills and skills that I should practice/posses to become proficient at these styles. Also, my hips are really tight lately. What are some stretches that I could do that would loosen my hips up? I feel the tightness when I do a high roundhouse. Thanks in advance
Im now trying to get my taekwon-do skills up on my own. Im training in pankration and muay thai starting this monday. But what are some drills I can do on my own. I know most of you will tell me what the last person did.... listen to your instructor, or seek out a taekwon-do school in your neighborhood, this and that this and that. But some of you must know a few good drills and stretches that would help me out. Thanks guys.
Take yoga. You'll be in classes with women and gays, but it will pay off. Just ask Rickson, Diego Sanchez, Luke Cummo and any other fighter with brains.
do dyanic stretching and footwork to warmup before a workout, if unfamiliar check out ( www.stadion.com ). After your workout stretch for 20 mintues, hold each stretch for 2 minutes, emphasis on hammie and groin stretches. Regardless what people say, splits will help kicks. For kicking drills.... Technique - Hold on to a railing and slowly chamber one leg as high as you can and extend into a round kick, rechamber without putting the leg down and side kick, then rechamber and hook kick. The key is doing these movements slow and properly. Then put your leg down , switch feet and repeat for 20 minutes. i can throw multiple powerful kicks off the same leg from this drill also, basic single kicks on the paddles or bag repititiously every day, say 20x a piece. Once they are good, add footwork in such as chunjin step, padachagi...etc... Speed- For your roundhouse go to a bag or paddle and do 1, 2, 3 , 4....all the way up to 10 as fast as you can for the same leg, this should be 55 kicks non stop. Reaction speed- have someone hold a paddle behind their back and as soon as they put it out, depending on the position you throw that kick, whether it be axe kick , round kick....etc Power-.... power will come through repetition of your kicks ,but to add a little extra umph do plyos and weight training. This isnt just for tkd these drills can be used anywhere
Can't really give you any advice for TKD or Pankration. On MT, repitition is important. Throw a hundred or so kicks at the heavy bag during a training session, for example. And make sure your practicing the right technique (your coach will let you know whether you are or not). The last thing you want to do is practice the wrong thing and get really good at doing that.
I am failry flexible. I can do kicks above my head. Lookping kicks and aerials and whatnot. But I feel that my hips and hamstrings are starting to tighten up.... despite not changing my workout or schedule.
Rickson, Diego Sanchez, and Luke Cummo all took yoga? I'll have to back to you, since I'm tired, and I don't feel like to describing in detail that which is best demonstrated in person right now. Though I must point out: if you're transitioning to Muay Thai, is it wise start re-learning TKD kicking? Both styles have a great arsenal of kicks, and some limited similarities in the mechanics of same...but Muay Thai is quite different in many ways. You might only wind up reinforcing old reflexes that stall your segue from TKD to MT and cause bad habits. If you were going to add some TKD flavor to MMA-style fighting, I think you'd be better served focusing on drills for footwork, not kicking. Good footwork in the cornerstone of good TKD and, I think, will contribute more to kicking in your overall standup game than kicking right now.
for me my stretching is improved when i warm up properly. get a good sweat going or stretch after class; heat is like a natural lubricant to muscles and joints. also a taekwondo roundhouse usually includes a snap and a recoil... were a MT roundhouse will follow through.
I take glucosamine for my joints. My hips are sore from tiem to time, and even with the glucosamine, they can still be a little tight, but I tell you what. I notice a lot more when I don't use.
Thanks for all the help guys. I train in TKD but its a more lack version with sparring similiar to American Kickboxing. I follow through on my roundhouses, my hands and stance are more that of a kickboxer, etc... I do hear you on how it might make my transition a little tough though. What Im worried about is the tightness in my hips and hamstrings apart from anything else really. Ill try glucosamine. Thanks.
Pad work is the best thing to do to get more speed and power into your skills, also training with a partner with Hogu and doing all sorts of combination. Also doing a lot of repetition training will help your speed. I think there a lot more excercise to increase your speed, power and endurance but that's what's you gym have to learn ! About flexibility you first have to have a good warm up and then doing all sort of stretch excercises but take it easy and don't overstretch yourself !!! About your hips, well I think it's something got to do with TKD itself if I hear so many ppl complaining about their hips in TKD ??? I think some TKD moves aren't good at all for your hip area and also overstretching will hurt your hips, so be very carryfull with stretching !!!
There's a thread around here that tokian posted called Heavy Bag rounds for Muay Thai. I listed some excellent strenghening drills for legs in there.
the flexibility from yoga will not help your kicks. kicks needs dynamic flexibility. yoga only contributes to static or isometric.
I couldnt do a high kick if my life depended on it, im currently working on flexibilty exercises, If you guys know of any i would appreciate it. as of right now i just stretch my legs, (upper legs) an try an do a split, to work on flex.
Do 20 kicks with each leg (all variations, front, round, hook, inner crecent, outer cresent, etc.) Squat front kick drill- Do a body squat between front kicks.
You need to get a partner man and work on ballistic stretches after your workout when your muscles are still warm.
