This page provide instructions and stretches for higher kicks. It helps with higher lateral kicks (i.e. roundhouse kicks) and higher vertical kicks (i.e. axe kicks). The effectiveness of almost all martial arts kicks will improve with better flexibility. Martial artists need to work on the ability to raise their legs vertically (straight up and down movement) and their legs laterally (i.e. the ability for a roundhouse kick to laterally hit a low, middle or high target). High kicks are used in self-defense, breaking demonstrations, kata & forms, sparring, etc.
It is hard to improve flexibility quickly. However, if a martial arts student practices stretches consistently and frequently (i.e. in the morning, at their martial arts class and in the evening), they often see slow and steady progress. In addition, most experts recommend performing warm-up exercises (i.e. jumping jacks, running in place, etc.) before stretching. Most martial artists use a variety of dynamic and static stretches in order to improve their flexibility. Moreover, according to the Mayo Clinic, stretches that move “in sport- or activity-specific motion planes in gradually progressive speed (dynamic stretching) may be a helpful complement to static stretching and may help improve athletic performance”.
Better flexibility reduces (but doesn’t eliminate) the potential for some injuries such as pulled muscles. For example, pulled hamstrings can be a problem with high kicks. Therefore, when working on high kicks, martial artists often prepare by doing extra hamstring stretches in addition to groin stretches, hip stretches, etc.
Listed below are a number of stretches that martial artists often use to achieve higher kicks. For additional information, please visit Black Belt Wiki’s sections on Martial Arts Stretching and Martial Arts Flexibility. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program.
Stretches for Higher Vertical & Lateral Kicks
- Butterfly Stretch – A basic stretch used for vertical and lateral leg flexibility.
- Doorframe Hamstring Stretch – This hamstring stretch uses a doorframe to achieve a deeper stretch.
- Leg Swings – Leg swings are a dynamic stretch and warm-up exercise.
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- Lateral Leg Swings – Lateral leg swings help with higher lateral kicks (i.e. roundhouse kicks).
- Vertical Leg Swings – Vertical leg swings help with higher vertical kicks (i.e. axe kicks).
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- Lunge Stretches
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- Forward Lunge – The forward lunge helps with higher vertical kicks (i.e. axe kicks).
- Multiplanar Lunges – Multiplanar lunges help with vertical and lateral kicks.
- Side Lunge – The side lunge helps with higher lateral kicks (i.e. roundhouse kicks).
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- Lying Down Hamstring Stretch – The lying down hamstring stretch helps with higher vertical kicks (i.e. axe kicks).
- Partner Assisted Leg Splits – This stretch uses a partner to gently widen a stretch.
- Seated One Leg Hamstring Stretch
- Seated Straddle Stretch – This stretch is also known as the Seated V-Stretch or Straddle Stretch. The seated straddle stretch targets the inner thighs, hips and groin.
- Seated Straddle Splits with Wall Assist
- Seated Toe Touches – Seated toe touches help to stretch a person’s hamstrings.
- Towel Foot Stretch – The towel foot stretch is useful for martial artists who are having a hard time reaching their toes while seated.
- Toy Soldier Stretch – The toy soldier stretch is a dynamic stretch.
- Wall Splits – This is a variation of the seated V-stretch.
- Yoga Poses & Stretches for Higher Kicks
- Yoga Downward Facing Dog – This yoga stretch focuses on hamstrings, etc.
- Yoga Frog Pose – The frog pose is used to open hips and groin muscles.
- Yoga Pyramid Pose
- If you are looking for additional stretches, please visit Black Belt Wiki’s sections on Hamstring Stretches, Groin Stretches, ITB Stretches and Hip Stretches.
Additional Techniques
- Some martial artists like to use leg stretching devices in order to improve their kicking flexibility. Martial artists use these devices to push their legs wider. It is a machine version of the Partner Assisted Leg Split.
- Other martial artists like to use stretching straps in order to improve their flexibility. The straps are used to gently pull on their feet or legs in order to increase the stretch.
- In order to achieve higher kicks, some martial artists like to add a target (i.e. a piece of tape) on a kicking heavy bag or Wavemaster. They will start off low and gradually move the target higher on the bag over time.
Instructional Videos for High Kicks
High Axe Kick
Image provided by Wikimedia Commons
Reference Sources
- Mayo Clinic, Stretching and Flexibility, https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/stretching-and-flexibility/hlv-20049447