FAST KICK TRAINING | hip and leg strength for Martial Arts
Speaker: Now we’re going to work through the
intermediate level exercises. You’ve already been through the basics, you pretty much have
an idea of how the bands and the muscle areas we’ve already toned because of the drills
I’ve shown you before. Now we’re going to the intermediate level.
All we’re going to do is step behind side leg raises, before we did forward leg raises.
Now we’re going to do just basic middle stance, horse riding stance, step behind and swing
heel in the air, up. Now remember you’re going to have tension pulling that leg down, so
be careful and make sure you’re prepared for it otherwise it’s going to pull you back and
you’re not going to be ready for it. Make sure you do about 10 to 15 sets each leg.
Make sure you’re nice and warm before we start anything else. Always look as though you were
doing the kick. Good. Now what we’re going to go in to is our squats.
Squat front kick getting the quad as well as the hamstring to work. Make sure to step
forward, good squat, knee touch, snap the kick. Step forward, knee touch, snap the kick.
You go backwards working completely different muscles. You’re going to use the calf now
to push off before you execute. I do two forward, two back. I do about 10 sets. Get a nice good
warm up for everything that I need to be conditioning, hips, quads, and hip flexors and of course
core. From there most people think all of our kicks
always have to be done from a standing position and they don’t. We have to know the position
and the starting point before we have good balance.
What we’re going to do now is we’re going to lay on our side and we’re just going to
relax. The first thing I’m going to do is basically just a side leg raise now from the
ground and you’re going to feel the hip flexor working very hard now because there’s now
swinging action. It’s all momentum. It’s all muscle working against two bands pulling you
back down to the ground. Do about 15 sets, switch sides and 15 on the other side. You
will have a side that’s not quite as strong, that’s why we work twice as hard. Once you’ve
done that, really warmed up the hip flexor now, now let’s see you start, just on the
basic video, chamber extend. Chamber, extend. This on the ground helps me to keep my position
correct as opposed as trying to stand on one foot or hold on to a rail.
Now what we’re going to go into, we’ve warmed up, we’ve got all the muscles ready and prepared
to do the exercise so now we’re going to go into the next level. You guys have trained
I’m sure like this all the time like this in your gyms, three different levels of attack,
three different levels of execute. Again you can go fast, slow or medium. It doesn’t matter.
Me, I like to go a little bit slower to keep the tension on my legs at all times. I’m just
going to go low, middle, high, taking my time, good body posture. As you will see, I’ve got
resistance now. It’s not just my muscles trying to keep up with what I’m doing, it’s also
the resistance of the bands pulling all the key areas to make these kicks work, whether
it be the round kick, the sidekick, doesn’t matter. It’s going to help you. You can go
backwards. I like going backwards also because you want to give up and let the bands pull
you down, but you don’t want to do that. You want to keep the resistance on the bands so
that the hip flexor, the core, and the groin is working at all times. I don’t want to kick,
fall, kick, fall. The bands aren’t going to do me any good then. They’re just helping
me be lazy. You want to hold the resistance. Keep that integrity of what you’re doing and
make yourself work. Now what we’re going to go into is some standard
drills. Now we’re actually going to do kicking combinations as though we were sparring. We
all know that it’s followup in continuous motion to win a sparring match. So what you’re
going to do now is just setup your targets, have someone hold their bands, but again the
bands are used so that you can train by yourself. I setup my pads and I’m going to go one, two.
One, two, three. One, two, three, four. As you see, I have full range of motion with
the bands on. There is no reason for me to have to have anyone pull on me. I have resistance
on the front, as well as the back. I can do any kick, front kick, round kick, sidekick,
hook kick, twist kick. No interference. Jump kick. Anything I need to do, I can do and
these are not going to restrain me in any way, shape or form. Be careful, make sure
you use the appropriate strength of bands for your exercise, strength and weight. [End of Audio]
Duration: 4 minutes 44 seconds