Learning to kick high can help you improve your performance in acrobatic technique, gymnastics and martial arts. Put on some stretchy clothing and try these different methods to loosen up your muscles and hit higher.
Steps
Method 1 of 4: Perform dynamic stretches
Step 1. Choose a location that allows you to do dynamic stretches, ideally leaving 10 meters of free space
Wear athletic shoes and flexible clothing. Begin each session by doing these stretches.
Even if you don't do weight training, stretching twice a day can improve your flexibility. Try to do this in the morning and in the evening
Step 2. Do high kicks
Extend your right hand. Walk forward and strike, trying to touch your arm.
- Repeat the exercise changing sides.
- Go back and forth along the 10 meters repeating this exercise four times.
Step 3. Kick back
Place a sturdy chair behind you. Back up slightly and lean on the chair as you strike.
- Start with your feet turned slightly outward.
- Place your right foot behind you with your toes touching the ground.
- Hit as high as you can, while keeping your lower back stable. Look straight ahead to keep your back straight.
- Repeat the exercise, hitting 20 to 30 times.
- Change legs. Extend your leg as far as you can when you strike.
- Always strike while controlling your shot.
Step 4. Practice raising your knees
Stretch your arms out in front of you. Contract your quadriceps until touching your hands, alternating left and right knee for 30 to 60 seconds.
Exercises that consist of running in place with the knees up are also very good for endurance and cardiovascular work. Practice them at maximum intensity
Step 5. Run hitting with the heel
Run in place for 30 seconds, but keep your thighs straight and throw one leg in the air with each step. Try to raise the heel as high as possible each time.
This exercise works the gluteal muscles and hamstrings. It also helps improve the frontal flexibility of your hips
Method 2 of 4: Do advanced static stretches
Step 1. Add specific stretching exercises to your exercise routine
You need to stretch your thighs, quads, and hip muscles before you begin. Warm up globally for at least five minutes before stretching.
Step 2. Do a facial splits
Get down on the floor and stretch your legs as far as they can be. Place your hands just in front of your hips.
- Gently transfer your weight to your arms.
- Rotate forward until you feel your muscles stretch in your groin area. Stop twisting when the stretch becomes too painful.
- Hold this position for 90 seconds to 3 minutes.
Step 3. Do a large sideways gap
Get into the same position as when you jump a hurdle, with the right leg extended forward and the left stretched back. Keep the left knee bent until you are in the proper stretch position.
- Place your arms on either side of your legs.
- Transfer your weight to your arms. Stand up slightly and try to straighten your back knee a little more each time.
- Try to have both of your legs extended in opposite directions, with your weight centered between them.
- When the position isn't too painful, hold it for 30 to 60 seconds, then switch sides.
- For maximum effectiveness, do this exercise every day.
Step 4. Try the advanced splits
Once you have mastered the front and side splits, you are ready to improve your pelvic flexibility to hit even higher. When you're in the splits, place a rolled-up towel under your front foot.
Method 3 of 4: Strengthen your core muscles
Step 1. Do Pilates
Sign up for an introductory Pilates class, a discipline known to strengthen the muscles of the torso while developing flexibility. You can also rent Pilates DVDs from your local library.
Step 2. Try scissor strikes
Lie on your back. Bring your knees up in the air while bending your body forward and up.
- Raise your shoulders, neck and head.
- Extend your legs. Move your right leg until it is at a 45 degree angle to the back.
- Grab the back of your legs.
- Send your right leg towards you as you lower your left leg until it is at a 45 degree angle back. Grab your right leg.
- Make two strikes and switch sides.
- Exercise for between 30 seconds and 1 minute.
- Once you have improved your torso strength, try doing this exercise without using your arms.
- The scissor kick will improve your flexibility and abdominal strength.
Step 3. Do the plank every day
Get on all fours. Transfer your weight to your feet and hands, so that you are in one line with your whole body.
- Hold the position for 30 seconds. Go up to 2 minutes on a good day.
- The plank exercise will strengthen your whole body. Do it on a mattress to be more stable.
Step 4. Do swimming movements
Lie on your stomach. Keep your arms and legs straight.
- Raise your right arm and your left leg. Hold for 3 seconds.
- Rest them and lift your left arm and right leg.
- Repeat the movement slowly for 1 minute.
- Then, simulate swimming movements slowly for 1 minute.
- This exercise will strengthen your back.
Method 4 of 4: Improve your constitution
Step 1. Work on the balance
Having a good balance helps improve control while hitting. You can improve your balance each day by doing exercises like standing on one foot for 30 seconds (with both legs) or walking from heel to tip toe in a straight line.
If you are weight training in a gym, try using the balance board
Step 2. Correct your body alignment
To do different types of strikes, you need to employ the correct techniques while working on body alignment. If your body is not in the ideal position when you hit, you may not go very high and you may increase the likelihood of injury.
When doing a side strike, raise your right arm to the side with the palm of your hand facing down. Lean forward slightly so that your pelvis is tilted. Raise the right leg, bending it slightly, and strike the palm of your hand with the side of the foot. When it gets easy, raise the height
Step 3. Practice
Whether you are doing this for dancing, performing acrobatics, or for a martial art, you need to practice… Regular practice will strengthen the muscles you need to use for movement by improving your balance and shape. You won't hit the ceiling overnight, but you will get better and better with practice.
