View Full Version : increasing speed and power of kicks....
fight2win
08-13-2009, 04:04 PM
ok so i can do most of the crazy kicks and fakes but i still like to use a round house kick and hit just above the knee or under the ribs and occasionally to the head(because as of recent i have used more crescents to the head and been more comfortable with them), but i can put out a good amount of power to make someone drop to a knee and as of recent i have gotten a little faster but not fast enough. aside from doing proper mechanics how do i increase the two with effecting only one or the other?
OSU!
I advise isometric training of all techniques from zenkutsu dachi.
BigAl
08-16-2009, 03:24 AM
Slow controlled kicks will build the strength for good kicking and the control, then at the end do some fast regular kicks. Do that 2-3x a week and you'll see big improvements I bet.
fight2win
08-16-2009, 04:31 AM
osu, thank you ill try them out this week during my fight classes, and regular training classes.
osu!
powerof0ne
08-16-2009, 05:03 AM
A simple way I remember is getting in your fighting stance squared off in front of a sand bag...squat down low. Stay on the balls of your feet and stand up quick in your fighting stance kicking the bag alternating legs. Come down back on the balls of your feet. Try not to move around and stay balanced. This will develop leg strength, balance, and kicking power like you wouldn't believe.
Do 250 of these non stop and call me in the morning (alternating each leg).
For added "help" tape tacks to your heels with the pointed side going to your heels ;)
I'm kidding about the latter...
Osu~!
Mitlov
09-07-2009, 02:37 AM
A simple way I remember is getting in your fighting stance squared off in front of a sand bag...squat down low. Stay on the balls of your feet and stand up quick in your fighting stance kicking the bag alternating legs. Come down back on the balls of your feet. Try not to move around and stay balanced. This will develop leg strength, balance, and kicking power like you wouldn't believe.
Do 250 of these non stop and call me in the morning (alternating each leg).
Awesome exercise. Thanks for posting that! (And no, I can't do 250...yet).
Barno65
09-07-2009, 05:20 PM
Plyometric exercises work wonders on developing power and speed
sandman
09-07-2009, 06:23 PM
Plyometric exercises work wonders on developing power and speed
Osu!
Do you have any favorite plyometric exercises you'd like to share here?
Barno65
09-07-2009, 07:35 PM
Yea try doing 100 squats non-stop explosively. 100 jumping lunges non stop and single leg squats that should do it
Also improving flexibility helps alot
Mixmasta01
09-07-2009, 11:43 PM
Plyometric exercises work wonders on developing power and speed
I take it plyometric exercises are those done with high reps with explosive energy?
Barno65
09-07-2009, 11:46 PM
Yea pretty much
Paedde
09-08-2009, 10:23 AM
Technique and squat, at least 1x BW, better 1.5-2xBW (work up to it, will most likely take some time).
Osu
brickshooter
09-11-2009, 05:24 PM
I'm surprised no one suggested the good old bunny hop.
Painful memories I speculate. :p
chonmage_martin
09-11-2009, 05:57 PM
I take it plyometric exercises are those done with high reps with explosive energy?
Osu
actually, it is recommended not to do high rep plyometrics when first starting out. Proper form, contraction and explosion are what should be focused on. When fatigue sets in and form starts to break down, you are opening yourself to injury.
For more info on plyometrics check out this article:
http://www.ironmagazine.com/article299.html
Osu
Shokei Marcsui
09-11-2009, 06:09 PM
Osu
actually, it is recommended not to do high rep plyometrics when first starting out. Proper form, contraction and explosion are what should be focused on. When fatigue sets in and form starts to break down, you are opening yourself to injury.
For more info on plyometrics check out this article:
http://www.ironmagazine.com/article299.html
Osu
Osu! What chonmage said.
The goal of plyometric exercise is to train your body to fire off signals to your muscles rapidly to "move!". Fast twitch muscle fibers vs. Slow twitch muscle fibers. As you progress into higher ends you are developing slow twitch muscles to kick in.
Plyometric exercise are jumping squats, burpees, clapping pushups.
As a karateka it is important to train all types of strength, but I remember reading in Ross' book to consolidate your day to a particular type of strength.
Osu!
Osu!
I'm surprised no one suggested the good old bunny hop.
Painful memories I speculate. :p
Only when I walk, squat, kick or move my legs in any way... :cool:
;)
Osu!
brickshooter
09-12-2009, 12:40 AM
Ok on the serious note.
Take a look at this video. Notice the kicker is emphasizing the obliques and lower back. He's literally using his obliques to propel his pelvis forward before rolling it over into a round kick.
link...
(I can't link because I've less than 15 posts. But go to youtube and search "Kenji 1 front kick". It's a short tutorial on kicking." (BTW, check out the name. Talk about pressure excel in Karate."
So I'd imagine, some weight work to strenghten the inner & outer obliques and lower back would add power to the kick without surrending speed.
The reason I didn't comment too much on working the quads (other than a smart remark) is that I was a sprinter in highschool with giant quads. But my kicks were notoriously S-L-O-W. I don't know whether the heavier quads was the actual cause, but it certainly didn't help.
meguro
09-12-2009, 03:07 PM
The reason I didn't comment too much on working the quads (other than a smart remark) is that I was a sprinter in highschool with giant quads. But my kicks were notoriously S-L-O-W. I don't know whether the heavier quads was the actual cause, but it certainly didn't help.
Osu! Giant quads aren't necessarily a detriment, brickshooter. The extra mass can provide protection, like armor, against low kicks. Speed and size aren't mutually exclusive either. Case in point-Kazumi Hajime. He's got tree trunks for legs and kicks hard and fast as an express train. As former sprinter, I expect you'd have a lot of fast twitch muscle fibers to enable speedy kicks. Maybe it's just a software upgrade issue.;):)
brickshooter
09-12-2009, 04:00 PM
The funny thing is that I noticed that all the guys with the chicken legs having the quickest kick.
I remembered that I had better terminal speed -- at the point of contact. But the innitial pickup of my feet was in slow motion.
meguro
09-12-2009, 04:04 PM
A couple gedan mawashi will level the playing field with the chicken leggers.:D
The funny thing is that I noticed that all the guys with the chicken legs having the quickest kick.
I remembered that I had better terminal speed -- at the point of contact. But the innitial pickup of my feet was in slow motion.That's interesting. I've noticed that some of the heavyweights I fight with, have initially slow kicks, then suddenly "WHAM!", I'm hit. I don't think the quad muscle is what makes you fast, but good calves (*) is definitely a plus. Notice that light-contact fighters do a whole lot of jumping and sprinting to be more explosive.
* Sorry if I'm butchering the English language. You know, the muscle on the back of your leg, below the knee?
Jumping lunges while jumping over the punching bag.
Place a punching bag on the floor. Jump over the bag with your side then do a lunge jump. Jumping from one side to the other, about 30 - 50 counts, that should do it.
For the size of the bag, use one that is suitable for you.
I'm surprised no one suggested the good old bunny hop. Painful memories I speculate. :p
:D Those days.........
Jumping lunges while jumping over the punching bag.
Place a punching bag on the floor. Jump over the bag with your side then do a lunge jump. Jumping from one side to the other, about 30 - 50 counts, that should do it.If you don't have a heavy bag, this exercise can also be done with a partner laying on all fours.
brickshooter
09-13-2009, 07:39 PM
OK, I just got my 15th post. So here is the video of Kenji doing a couple of kicks. At about the 40 seconds mark, he appears to talk about the mechanics of the kick.
As you can see, the muscle running from his armpits and hips is heavily used. I think that those the are muscle groups that a person should work to develope.
http://www.youtube.com/watch?v=nRQ351FDtPA
As ever...Tech - Speed - Power - Endurance = Top Kick. Get your technique spot on, then train them to work well fast, on a bag with pads etc. Feel the muscles that burn when you get in the higher numbers and add Power training to these areas (generally squats as Paedde says about 1-2 x Body Weight is a good target) . Once you have the TSP then move on to Endurance & Explosives are best for fighting Endurance in my opinion (See Power of Ones Routine for a good example) but don't go bunny hopping around the block or whatever before you have worked your way through the basics because without these there is no basis for a good kick.
If you don't have a heavy bag, this exercise can also be done with a partner laying on all fours.
Oh yes..........I forgot about that, by the time you get to 50, you will sure feel the legs :D
fight2win
10-09-2009, 02:29 AM
osu thanks, sorry im replying late i've been training alot because of the tournament this saturday the 10th, but thanks for the help i've been doin them nice slow and technical but now if i could only build up my left leg again, lol had a knot on it the first time i fought and afterwords i didnt use it for a whole 2 months or so to kick so its lost almost all kickin ability that it had.
Osu!
Good luck and strong fighting tomorrow, Fight2Win!
Osu!
perhaps for increasing speed and strength of kicks try bungy cord for resistance training?
fortkyu
10-11-2009, 10:47 AM
perhaps for increasing speed and strength of kicks try bungy cord for resistance training?
Great Idea. Using ankel weights while doing the various plyometrics, will burn those quads and calves fast. Using them while practicing kicks will help build those hip and groin muscles for better control.
Osu!
Osu!
Great Idea. Using ankel weights while doing the various plyometrics, will burn those quads and calves fast. Using them while practicing kicks will help build those hip and groin muscles for better control.
I'd be very careful about those weights. Slow movement is one thing but anything snappy could have a negative effect on the connective tissue.
Osu!
BigAl
10-11-2009, 05:07 PM
Great Idea. Using ankel weights while doing the various plyometrics, will burn those quads and calves fast. Using them while practicing kicks will help build those hip and groin muscles for better control.
Osu!
Ouch! NEVER do weighted plyometric exercises. You're just waiting to be injured.
FredInChina
10-12-2009, 01:57 AM
perhaps for increasing speed and strength of kicks try bungy cord for resistance training?
Great Idea. Using ankel weights while doing the various plyometrics, will burn those quads and calves fast. Using them while practicing kicks will help build those hip and groin muscles for better control.
Osu!
I agree with BigAl, weighted plyometrics are dangerous.
...I missed the first advice on using ankle weights, it seems it was bungee cords (or tubes) which are okay.
OSU!
brickshooter
10-12-2009, 03:02 AM
After all that's been said... In my opinion, the best way to develop power and speed in kicks is to train to do it every day.
Several hundred kicks per day, all with perfect form and proper hip rotation at a target.
Then breakfast.
After all that's been said... In my opinion, the best way to develop power and speed in kicks is to train to do it every day.
Several hundred kicks per day, all with perfect form and proper hip rotation at a target.
Then breakfast.
That works wonders.......:D
Ambition
11-01-2009, 03:20 AM
I was always taught to build power from kicks go to a heavy bag (yes, heavy) doesn't matter how long it is and push is away from yourself, then as it swings back towards you kick it as hard as you can. Then repeat this over and over and over.....and over.
and over.
Once you are done with the kicks to the midsection repeat the process on a 6 foot bag and kick the bottom of it as it swings back [also good for shin conditioning]
SteveK
11-09-2009, 03:07 PM
I got immediate improvement by wearing white gloves like the guy in the video
FredInChina
11-09-2009, 03:43 PM
i Got Immediate Improvement By Wearing White Gloves Like The Guy In The Video
Rofl! :d:d
jgpt1
11-09-2009, 08:26 PM
Yes...apparel can make all the difference...puttting more starch in your gi is a sure way of gaining exponential increase in power!
On another note, training kicks in the water can increase power (and is often easier on the joints), and single leg training ,like holding neko-ashi dachi for 5-10 minutes per leg, will also increase power.
Jinkiro
11-10-2009, 01:57 PM
This has probably already been suggested, but my sensei told us that a good way to generate additional power and control in your kicks is to flex your core during impact. I'm not sure how to better explain it, but I guess the timing could be compared to when you're supposed to twist your fist during a straight punch.
I found that doing this allowed me to get a lot more power out of my gedan and chudan mawashi geri, and even made my jodan mawashi much more controlled.
jgpt1
11-10-2009, 02:11 PM
"Flexing your core" (you really don't need to flex it...just a light draw-in of the lower ab) activates the transverse abdominus (deepest ab muscle) which also activates and stabilizes your multifidus (deep lower back muscle) and, to simplify, stabilizes your core and lower extremity (supporting leg) which, when done correctly, will increase power.
The sports medicine world is full of core stabilizing exercises (and some of them are actually effective!) plus many traditional methods stabilize the core as well.
Not trying to "drop science" but the kinesiology/bio-mechanics interest me.
Jinkiro
11-10-2009, 02:16 PM
Thanks for the insight! It's always great to learn about the rationality behind techniques, it makes it a lot easier to tell if you're doing them properly. The way you described it, it does seem less like a flex and more like a slight contraction. Osu!
natureboypkr
11-10-2009, 11:11 PM
I take it plyometric exercises are those done with high reps with explosive energy?
You would not want to use very high reps for explosive training. If you are training for pure explosiveness your rep range should be no higher than 8 reps.
Recovery between workouts is accepted to be 48 to 72 hours which would dictate about 2 plyometric workouts per week. The volume is regarded by the number of foot contacts performed per session. The intensity and volume of the exercises should have an inverse relationship during your training programs. This means that if the stress of the exercise is very high, the number of repetitions should be kept low.