FITZNESS Training Tips

You Too, Can Kick People in the Head! Hooray!
by Fitz

Kicking people in the head in an athletic situation has got to be one of the most fun things I've ever done in my life, and I'm sure will be one of yours once you perfect this beautiful skill. Not to say that kicking folks in the ribs isn't a blast as well, but there is just something special about the over-the-shoulder whack. Many different elements combine towards placing your kick on someone's melon, but the first stepping stone towards accomplishing that is simply kicking high. This really only requires you to focus on two things; both equally important and dependent on each other. Flexibility and Strength.

#1 Flexibility
This one I'm sure you could figure out yourself. Bottom line: If your legs only spread apart 90 degrees in any direction.... You will not be able to kick anything above the equivalent to your own waist height. Some people are born with the strange ability to do splits and maintain that throughout their annoying little lives. The rest of us normally feel lucky if we're able to touch our toes on occasion. I, unfortunately, am part of the latter group. When I first began training I was thrilled when I was able to kick my trainer in the hip. He, on the other hand, was not. So how did I, and many others overcome this? Work. Time. Pain. Flexibility is a skill that just like running a marathon..... takes effort. I suggest to you pursue this goal in three sections:

Section A:
Warm up, spend about five minutes stretching your legs: hamstrings (back of thigh), adductors (inner thigh), quadriceps (top of thigh), and abductors (hips). Hold each stretch for no more than 10 seconds.

Section B:
Run through half of your normal training routine, while performing all of your kicks. Take three minutes at your half way point to stretch each muscle group again. Hold each stretch for about 20 seconds.

Section C:
Finish your kick training while trying to kick as high as possible, going through your complete range of motion. When you're done with that, it is time to start some serious stretching. Now that your legs are completely heated up and prepared to hold their maximum range of motion, it is time to gain some flexibility. Again, you should stretch each of the prior mentioned four muscle groups. Perform a variety of stretches for each muscle. Hold your initial stretch for approximately 20 seconds. Take a deep breath in. Stretch a little further. Hold 10 seconds. Stretch a little further. Slowly retract your legs to a normal position. Repeat each stretch several times on both legs.

Flexibility is a skill that takes time. Just like any other skill, practicing often is the only way to become successful at it. Devoting this short amount of time during each of your training sessions is sure to yield high results.

#2 Strength
This aspect of kicking is all to often overlooked, yet is equally important as flexibility. NO? Yes, it really is. Think about it. What good is a person who can sit down in a full split, yet is too weak to lift his/her legs that high? Legs are heavy! Legs are really, really heavy to be honest. Especially, a fully extended leg. Just to prove a point stand up, and participate in a short experiment with me. Stand up. OK, here goes. Standing in a normal upright position, with one hand on something for balance, lift your right knee up at hip height and hold it there for 10 seconds. Not so bad right? Put your foot down to rest for a few. Now, keep your leg straight and lift it up at hip height and hold it for 10 seconds.........................................................See? That leg weighs a ton, huh? No. Actually it weighs about one quarter of your own body weight. Which is certainly enough.

Overcoming a lack of strength is equally attainable as a creating a gain in flexibility. Some time and effort is the only thing in your way. Although squats at the gym are nice, you are going to have to do some specific training for this capability. I suggest the following three drills.

Drill A:
First choose a kick to perform, and then find yourself a ledge or partner you can hold on to at waist height. Without tipping over, extend your kick as slowly as possible until you are at full extension. Now hold that kick for 20 seconds without allowing your foot to drop. Switch legs. Go back to your first leg. Extend that kick to the highest range it will go. Hold that kick for another 20 seconds, but this time elevate your leg a little higher every five seconds. Switch legs. Perform this drill with all of your kicks.

Drill B:
First choose a kick. Without using anything for balance, perform each kick as slowly as possible from start to finish. Each kick should last at least 15 seconds. Practice each kick on each leg at least 15 times.

Drill C:
With the same slow pace as Drill B, we are going to add one more element of intensity. Choose three kicks. Now perform all three kicks on the same leg (without putting your foot down in between) as slowly as possible. For example: Front kick, roundhouse, side kick. Create many different combinations and practice.

So now that we understand how much our big legs weigh, you hopefully understand why being strong is equally important as being flexible. Having one without the other allows our opponents or training partners the freedom to disregard one of our potentially dangerous weapons. How insulting that would be! So trust me on this one. From a totally reformed hip kicker, the eventual glee you will feel from heads whipping around is certainly worth the work it takes to get there. I highly encourage you all to take the time. ( If you are one of my future opponents, please disregard this article. )

Copyright 2005 Fitzness Intl, Inc. all rights reserved