Exercises/Stretches to Perfect Martial Arts Sidekick?
I’m trying to learn the sidekick, it’s a very strong kick, but every time i lift my leg up, i can’t hold it for more than 5 seconds because my upper thigh hurts a lot, like in my glutes. It’s like the side of my hip, but a bit lower.. and also my supporting leg hurts.
Does anyone know any exercises or stretches to help?
Thanks
First check with your teacher to make sure you are positioning yourself properly with a proper chamber and execution. Many times an improper chamber or execution will cause pain in the supporting leg and kicking leg.
Try sitting with one leg bent inward touching the upper inner thigh of the other, while the other is straight out in front of you. Bend over the bent leg, that will stretch your glutes.
You can straddle, sit on the floor with your legs spread, make sure your back is straight and reach forward but most of all breath as air allows your muscles to stretch easier. You can sit in that position while watching T.V or reading.
Also horse stances will help develop the muscles.
It may take a few months for your body to get used to the new positions but don’t give up, just breath with it and be persistent.
Hazel
First check with your teacher to make sure you are positioning yourself properly with a proper chamber and execution. Many times an improper chamber or execution will cause pain in the supporting leg and kicking leg.
Try sitting with one leg bent inward touching the upper inner thigh of the other, while the other is straight out in front of you. Bend over the bent leg, that will stretch your glutes.
You can straddle, sit on the floor with your legs spread, make sure your back is straight and reach forward but most of all breath as air allows your muscles to stretch easier. You can sit in that position while watching T.V or reading.
Also horse stances will help develop the muscles.
It may take a few months for your body to get used to the new positions but don’t give up, just breath with it and be persistent.
References :
Vogue Maylyn
All you need to do is to practice that stunt all the time
but this time you try to do it for a longer time
also u need to stretch your foot like side splitting and push your foot on the wall (like splitting)
Or find a flatform, the level is based on how high you wanted your sidekick to be.
Other option is find someone who can hold your foot while you are doing that stunt and this person will pull your foot(this makes your sidekick reaches the opponent in a longer distance).
References :
John
That is not unusual for beginners or people that have not built up that area to feel. It is because you use the back and front of your upper legs all day long for walking, going up and down stairs, and getting in and out of the car. You don’t use the side muscles of your upper leg at all for the most part. I have my students do their side kicks slow to extension and then hold it for ten seconds while lightly resting their fingertips on the wall for balance. You can also use the back of a chair for this. I even practice my side kicks sometimes this way and I don’t feel anything but that is because that part of my leg has been built up over time. Either will help you develop the proper form and technique while also developing your balance better and strengthening your muscles on the side of the leg. Start by doing them low as if you were kicking to the knee and gradually increase the height and elevation to where you are kicking waist and chest high. Also you can do an exercise where you sit in a chair with your knees together and your palms on the side of your knees. While forcing your knees, lower legs, and feet outward you use your hands and arms to push giving them knees resistance. Several of these done daily will help to strengthen those muscles after several weeks.
References :
Skyler E
what has always helped me with a side kick is practing them on the bar. You first need to find a bar or a pole to support yourself. Then you practice the side kick slowly in 5 stages. 1) lift your knee up. 2) point your knee torwads the bar. Make sure your knee is parrellel to the ground. 3) extend your leg making sure your pivot foot is pointing toward the bar and your toes are pulled back when making the kick.. 4) rechamber. 5) set your foot down. hold your leg at this position for about 5 seconds at a time. It may be painful at first, but overtime the pain will go away and your kick will get stronger. Once you have gotten comforable with this drill, then try this drill with ankle weights.
References :
9 years in TKD, 3rd degree blkblt
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