One of the biggest contributors to kicking speed is muscle elasticity. A floppier muscle is a faster muscle. Thinking about how fast a towel snap happens first swinging a hammer. Our goal for a faster kick is to have muscles that are relaxed that can quickly tense.
With flexibility work, there are three main types of flexibility exercises that I focus on: active, passive, and dynamic. Active and passive stretches are often thought of two variations static stretching.
Active stretching exercises are a type of exercise in which the stretch is held in a static position without the aid of an external force. This is often the stretches we do as warm-up in which we use other muscles to help stretch our target muscles.
Passive stretching exercises are a type of exercise in which the stretch is held in a static position or dynamic movement, but with the aid of an external force. This could be a partner or other device that helps achieve the stretch. For an external device, think of the Century’s Versaflex, Ripcord, or simply using a towel to pull your body into a stretch.
Dynamic stretching involves moving parts of your body gradually increase, reach, speed or both.
There are six flexibility exercises I have in my routine that help keep my kicks fast. I like to do these at least once a day, preferably right before bed. Each exercise I do for at least 30 seconds and at times up to a one minute. I like to do these in sets, with a minimum of three sets. Here’s a quick explanation of each exercise.
1. One-Leg Pike Stretch
The One-Leg Pike Stretch is a great way to improve flexibility in your hamstrings, lower back, and calves. Here’s how to do it:
Sit on the floor with your legs extended straight in front of you. Bend your left knee and bring the sole of your left foot to rest against the inner thigh of your right leg. Your left knee should point out to the side. Keep your back straight and your toes pointed up toward the ceiling.
Inhale deeply, lengthening your spine. As you exhale, slowly bend forward at the hips, reaching your hands toward your right foot. Aim to bring your chest toward your thigh while keeping your back as straight as possible.
If you can, grasp your right foot with both hands. If you can’t reach your foot, you can hold onto your shin or use a towel around your foot to assist. Hold this position for 20-30 seconds. Remember we want to focus on time, tension, and temperature of the muscle. We want it to learn to relax.
Tips to Remember:
Keep your extended leg straight but not locked at the knee.
Avoid rounding your back; instead, focus on bending from your hips.
When working flexibility a little discomfort is the goal. All out pain is not. When there is pain, the muscle tightens, we are trying to teach it to relax.
2. Pancake Stretch
The Pancake Stretch is an excellent exercise for improving flexibility in the hamstrings, adductors (inner thigh muscles), and lower back. Here’s how to do it:
Sit on the floor with your legs extended and spread apart in a wide V-shape. Keep your back straight and your toes pointed up toward the ceiling.
Make sure your legs are as wide as comfortably possible while keeping them straight but not locked at the knees.
Slowly bend forward at the hips, reaching your hands out in front of you. Aim to bring your chest toward the floor while keeping your back straight and your head aligned with your spine.
If you can, place your hands or forearms on the floor in front of you. If you can’t reach the floor, you can hold onto your ankles or shins for support. Hold this position for 20-30 seconds, or as long as comfortable. Focus on breathing deeply and relaxing into the stretch.
Tips to Remember:
Avoid rounding your back; focus on bending from your hips.
Breathe deeply and let your muscles relax into the stretch.
Increase the depth of the stretch gradually over time to prevent injury.
3. Butterfly Stretch
The Butterfly Stretch is a classic exercise that targets the inner thighs, hips, and lower back. It is especially useful for increasing flexibility and reducing muscle tension. Here’s how to do it:
Sit on the floor with your spine straight and bend your knees and bring the soles of your feet together. Pull your feet as close to your groin as comfortably possible, allowing your knees to fall outward toward the floor.
Press your knees toward the floor using your leg muscles. You can gently press your knees lower to the floor using your elbows or your hands. Remember, pain is not the goal. Some discomfort is okay, but we want the muscles to relax.
Hold this position for 20-30 seconds, or as long as comfortable. Focus on breathing deeply and relaxing into the stretch.
For an added stretch:
Lean forward slightly from your hips, keeping your back straight. Imagine bringing your chest toward your feet rather than curling your back.
4. Side Splits
The side splits is a great flexibility exercise to help train your muscles for high kicks. Here’s how to do it:
Stand with your feet wider than shoulder-width apart.Ensure your legs are straight and your feet are pointing forward.
Gradually slide your feet apart, keeping your legs straight and your toes pointing forward with your feet flat on the floor and keeping your hands on the floor at all times.
Continue to slide your feet apart until you reach a comfortable stretch where you feel tension but not pain. Hold this position for a count of 10. Then, keeping your left leg anchored, slide your right leg out a tiny bit. Hold for another count of 10. Repeat this six or seven times. The goal is to have slide out to a point that feels some discomfort, but not pain.
Hold the position for 20-30 seconds or as long as is comfortable. Focus on breathing deeply and relaxing your muscles.
To come out of the stretch, place your hands on the floor for support and slowly bring your legs back together. However, the best way to return is to lower yourself backwards until you are sitting on the floor and then backing your hips up letting your feet come together naturally.
Once you have gotten to a standing position, rotate your hips in both directions several times.
5. Frog Stretch
The Frog Stretch is an effective exercise for increasing flexibility in the hips, groin, and inner thighs. Here’s how to do it:
Begin in the starting position with your hands and knees on the floor. Ensure your hands are directly under your shoulders and your knees are directly under your hips.
Slowly widen your knees as far apart as is comfortable, keeping them in line with your hips. Your shins and feet should be in line with your knees, with your feet pointing outward.
Spreading your knees apart, lower your hips towards the floor. Your hips should be in line with your knees, not dropping below them toward your feet.
Lower yourself onto your forearms for additional support. Ensure your forearms are parallel to each other and your elbows are directly under your shoulders. Keep your back straight and your core engaged.
Hold the stretch for 20-30 seconds, or as long as is comfortable. Focus on breathing deeply and relaxing into the stretch. Once your are done holding your stretch, rock your hips back and forth gently. We want to have mobility in movement.
Bring your knees together and come back to a standing position.
6. Standing Leg Swing
The Standing Forward Leg Swing is a dynamic stretch that helps improve flexibility and mobility in the hips and hamstrings. Here’s how to do it:
Stand with your feet shoulder width apart. Put your swinging leg behind you, back further than your standing leg. Shift your weight onto your standing foot and keep your knee slightly bent for stability.
Inhale deeply. As you exhale, swing your right leg forward, reaching as high as is comfortable while keeping it straight. Then, swing your leg backward, maintaining control and keeping your upper body upright. Your leg should move like a pendulum.
Repeat this at a medium height for a count of five. If you feel comfortable, swing your leg higher for an additional count of 10. If your medium is as high as you want to go, then repeat the same height for an additional count of 10.
Reminder: pain is not the goal. A little discomfort is okay.
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When I’m working to increase my flexibility, I do this routine of exercises in 3 sets. The goal is to start slow and work your way up to your full potential. If you are too sore on a day to stretch, let it rest. You want to teach your muscles to relax. When they learn to relax, your flexibility will increase.
The information provided in this blog post is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any new exercise program or making changes to your existing fitness routine. This is especially important if you have any underlying health conditions or concerns. Your health and safety are paramount, and only a healthcare professional can provide you with personalized advice based on your specific medical needs.