Here are five stretches that can help improve your Taekwondo twin directional kick:
Hamstring stretch
The hamstrings are responsible for hip extension, an essential part of the twin directional kick. 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.
Inner thigh stretch
The twin directional kick requires a strong rotation of the hips, by stretching the inner thigh muscles it will improve your ability to rotate the hip in the kick. A good inner thigh stretch can help improve your range of motion in the hip, allowing you to kick with greater power and control.
Stretching The Inner Thigh
Lay down on your back and pull one knee towards your chest and hold it with both hands
Calf stretch
The calf muscles are responsible for ankle dorsiflexion, which is needed for the twin directional kick. A good calf stretch can help increase your range of motion in the ankle, allowing you to kick with greater power and control.
Stretching The Calf
Stand facing a wall and place your hands on the wall in front of you.
Place one foot behind the other and slowly lower your back knee towards the ground.
Shoulder stretch
The shoulders play an important role in the twin directional kick by helping to generate the power and speed of the kick. A good shoulder stretch can help increase your range of motion in the shoulders, allowing you to kick with greater power and control.
Stretching The Shoulder
Bring one arm across your chest and hold it with the opposite arm, while keeping the elbow close to the chest, hold for 15-20 seconds
Spinal twist stretch
The twin directional kick requires a good rotation of the spine, by stretching the spine it will improve your ability to rotate the hip in the kick. A good spinal twist stretch can help improve your range of motion in the spine and upper back, allowing you to kick with greater power and control.
Stretching The Spine
Sit on the floor with your legs bent, and feet flat on the floor.
Cross one leg over the other, and put your left elbow on the outside of your right knee, twist your torso to the right.
Keep In Mind
It's important to keep in mind that stretching should be a part of your warm up routine, and to not push too hard and listen to your body. Progress gradually and hold stretches for at least 15-20 seconds, also it's important to stretch both legs and both shoulders evenly, and to avoid any pain.
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.
