Kicking can be the ultimate weapon in the arsenal of the Martial Artist as well as an excellent demonstration of grace and control. There are two ballet concepts that may improve your Martial Arts kicking technique: balance and extension.
Balance develops through a process called centering. Extension can be improved with stretching exercises. Centering exercises should be done before each workout in order to create a balance among your pelvis, spine, neck and head. Balance allows you to perform great kicks while maintaining your stance. Extension can improve the range and reach of your kicks.
Outside of the martial arts, ballet is a discipline that is noted for athletic and graceful kicks; it has been looked to by everyone from football players to soccer stars for superior conditioning tips. These ballet-inspired centering and extension exercises will help build and maintain kicking strength, power, and control.
· Stand up straight, shoulders back, spine up-right, feet parallel. Roll through your foot; flat ball toe and then reverse it toe ball flat. Repeat four times on each side.
· Beginning in your parallel position, go up on your toes. Slowly go into a plié position, (bent knees)-remain on your toes. Go down as far as you can and hold it for four counts. Rise onto your toes, while still in plié. Once your standing straight up, remain on your toes for four counts. Then, release, placing the heels back to the ground. Stand with your feet turned out and do the same thing. Repeat this exercise until you can stay on your toes, both standing and with knees bent, for sixteen counts.
One of the most effective ways of the most effective ways of developing exceptional kicks is through dynamic stretching, since it can maximize the extension, or reach, or your kicks. You can use a “barre” to help you reach your maximum level of stretching potential. If you don’t have access to a barre, you can use the back of a chair, the banister on a staircase, or a counter top. To use this technique effectively, place your feet in the parallel position. This exercise can be a bit taxing, so stretch only to your comfort zone, then take it a bit further each time you stretch.
First, stand parallel facing your barre. Place your right foot atop the barre. Take your right arm and stretch your body away from your leg as if you are trying to become parallel with the barre. Next, take your left hand and stretch toward your right leg and reach for your foot. Straighten back up, then, grab your right foot with your right hand and take the foot off the barre while turning away from the barre. At this point your right leg is in the air, but you have a hold of the foot, get the leg as straight as possible. Now, move toward a split position; keeping in mind your limitations. When you’ve arrived at your split, place your head to your knee. Repeat this exercise on your left side.
These exercises should become part of your workout routine. You can also do a lot during your everyday activities by simply paying attention to your posture, standing on your toes for a few minutes a day, or even skipping steps when you walk up a flight of stairs.
Talk with your instructor about other ways to improve your kicks.
Have Fun - Train Hard - Train mart - Fightwize
Sensei Malcolm Bale
www.jiu-jitsu-calgary.com
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on Monday, August 10th, 2009 at 12:01 pm and is filed under Martial Arts.
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