Here are five stretches that can help improve your side kicks:
Hamstring stretch
The hamstrings are responsible for hip extension, an essential part of the sidekick. A good hamstring stretch can help increase your range of motion in the hip, allowing you to kick higher and with greater power.
Stretching The Hamstring
Sit on the ground with one leg extended out straight and the other leg bent with the foot flat on the ground. Lean forward and reach your hands toward your toes.
Quad stretch
The quadriceps muscles are responsible for knee extension, another key component of a side kick. A good quad stretch can help increase your range of motion in the knee, allowing you to kick higher and with greater power.
Stretching The Quads
Stand with one foot on a bench or step, and grasp your ankle with the same-side hand, pull it towards your glutes
Adductor stretch
The adductors are responsible for hip adduction and play an important role in the side kick. A good adductor stretch can help increase your range of motion in the hip, allowing you to kick with greater power and control.
Stretching The Adductor
Sit on the floor with your legs spread wide and your feet pointing forward. Use your hands to gently push your knees towards the ground.
Hip flexor stretch
The hip flexors are responsible for hip flexion, which is needed for the side kick. A good hip flexor stretch can help increase your range of motion in the hip, allowing you to kick with greater power and control.
Stretching The Hip Flexor
Kneel on the ground with one foot in front of the other. Push your hips forward and lean forward.
Calves stretch
The calf muscles are used in the stance of the sidekick, by stretching them, you can improve your balance and stability. A good calf stretch can help improve your balance and stability during the side kick. stand facing a wall and place your hands on the wall in front of you.
Stretching The Calves
Place one foot behind the other and slowly lower your back knee towards the ground.
It's important to keep in mind that stretching should be a part of your warm up routine, it's also important to not push too hard and listen to your body. It's important to progress gradually and hold stretches for at least 15-20 seconds. Also it's important to stretch both legs evenly and to avoid any pain.
Keep In Mind
In addition to the stretches, it's important to practice the kick itself in a slow and controlled manner, focusing on form and technique, before increasing the speed and power. Always warm up your muscles with light cardio and stretching before attempting any high-impact exercises or kicks, to prevent injuries. As you progress and get more comfortable with the kick, you can start to incorporate it into your training routine, practicing it in combination with other techniques, drills and exercises.
