Target Karate Tae

Learning how to kick can be one of the most rewarding and difficult tasks when beginning your martial arts training. There are several things you need to do to execute effective kicking techniques. I have spent many years perfecting my kicking skills by researching, studying and training with some of the best kickers in the world. During my competitive years I was well known for my blistering fast kicks which were often felt but never seen. I would like to share with you some key points to help you on your way to fast, powerful kicks.

1. Flexibility - Is definitely an important factor when performing kicking techniques. Having a daily routine of different stretches is best focusing on dynamic stretching to start with (Leg raises) and using static stretching during and after your training.

2. Strength - Having the necessary strength in your legs and torso is another important aspect to consider. Squats, lunges, calf raises, hip twists and weight training apparatus with help in this area.

3. High knee chamber - learning how to bring the knee high into your chest before execution is very useful for disguising what kick you are going to throw, it also gives protection to your mid-section and makes kicking to the head region quicker and more efficient. A good exercise is to place both hands on a wall in front of you, then proceed in lifting the knee towards your chest area. To get the correct alignment image you have a can of coke on your shoulder and you are trying to knock it off with your knee.

4. Hip twisting exercises - this is another excellent drill to increase power and speed in your kicks. Stand in a left leg forward stance, place both feet flat on the ground and drive your right hip forwards and back - start slowly then increase the speed. Sets of 30 - 50 reps are best and repeat on both sides. If done correctly you should feel tension and even stitch in the mid-section while doing this exercise.

5. Conceal kick with hands - Using hand techniques are a great way to confuse and/or conceal the kick from your opponent. I personally like to use my lead hand as a shield by blocking out my opponents field of vision before executing the kick. Another good method is to blast them with hands and when they cover up we can then have the time to use more advanced kicking techniques.

6. Try to keep your body upright - Depending on the rules of the tournament, many coaches/competitors have different views on this method and some like to pull their body away from the kick. I personally prefer the upright method as this enables me to kick an opponent at close range and also gives me the ability to follow-up with other techniques including, punches, kicks, throws and takedowns quickly and effectively. How I practice this skill is by using a heavy bag or training partner and the idea is to practice the kick at a longer distance to the target then progressively move closer and closer while trying to maintain and up-right position. Flexibility, high knee chamber and hip twisting exercises will help aid in achieving good results.

7. Practice slow kicking drills - this is also an excellent drill to improve strength and accuracy. Use a 10 count system starting from your left leg forward stance and executing the kick slowly with the 10th count having the kick at full extension (Hold kick for at least 10 - 60 seconds). Repeat 5 times on each leg. I practice this drill using the front, side and round-house kicks.

8. Ankle weight training - Using ankle supports is good if you require more resistance when performing the above slow kicking drill. Do not execute fast kicks with ankle weights as this will upset your balance and cause injuries.

9. Bungy training - This training aid is excellent for developing power and speed. Connect a bungy cord to both legs and practice your kicking techniques at medium to fast pace. Repetitions of 10 - 20 each leg with 3 sets.

10. Speed kicking drills - there are many different ways to practice speed kicking. My two most popular methods are using the forearm pads/kick shields and doing pyramid training (Multiple kicking of the same leg - 1,2,3,4,4,3,2,1 or 1 - 10 10 - 1 or 100 kicks in a row) repeating these drills usually 3 - 4 sets, and my other favorite is using the flapper pads -This is a time trial exercise where you kick the pad as many times as you can in a specific time - I usually start with 3 x 1 minute rounds then built up to 3 x 3 minute rounds. (30 second rest intervals)

11. Focus pads - These are used to improve timing, reaction and distancing skills when kicking. Your partner will have 2 x focus pads and both of you will be moving around like you are sparring, your partner will randomly reveal the focus pad on either hand and you have to kick the pad as quickly as you can. 3 x 3 minute rounds with 30 second rests.

12.Heavy bag - This is where you work on developing more power in your kicks. Make sure the bag is heavy enough so that when you kick it, it has little to no movement. This will help condition the striking area and give you more power in your kick. It also aids as a good work-out routine. 3 x 3 minute rounds.

13. Repetition - The secret to success - practice, practice and more practice. The key to most things in life.

Note this is a basic template on some of the methods that has given me a reputation of been one of the best kickers in the country. There are many other drills and training techniques you can use to get similar results. If you would like more information on this topic feel to contact me if you would like more information.

Johnny "The Rocket" Kennedy is the Founder of Kennedys Freestyle Martial Arts and is also the director of Combat Sports Supplies ltd providing top quality Martial arts supplies in New Zealand.

Being involved in the martial arts for over 27 years The Rocket has a huge wealth of knowledge in Karate, Taekwondo, Kick boxing and Juijitsu in both teaching and competition and has fought and won many tournaments around the globe. A Former International Karate and Taekwondo Champion The Rocket is still actively competing in the Thai boxing arena. For more information on Johnny The Rocket you can contact him via his website at: http://combat-sports-supplies.com or http://kennedyskarate.org.nz

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