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17+ Stretching Exercises That Will Improve Your High-Kicks

What will you learn in this E-book?

17+ Stretching Exercises that will help your students to Improve their High-Kicks
(Mawashi & Ura-Mawashi Geri)…

… and 3 valuable answers that will help you boost your Karatekas’ results!

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17+ Stretching Exercises That Will Improve Your High-Kicks

How do you choose between


Active and Passive Flexibility
training?

First, let’s see what distinguishes both types of Flexibility.

Just take a look at the picture on your right.

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17+ Stretching Exercises That Will Improve Your High-Kicks

So, by now, you don’t have doubts that Active Flexibility It’s the Range-of-Motion that your students or athletes
is the most relevant to the performance of your students/ can reach by themselves.
athletes!
Consequently, it’s where Strength becomes equally
But it’s not that linear… Passive Flexibility also has its relevant. Let us explain it…
role!
Your Karatekas must have enough Strength to take full
Passive Flexibility is like the first level… advantage of their Passive Flexibility. They may have high
levels of Passive Flexibility but not be able to execute a
…is where you increase your Karatekas’ Range-of-Motion Jodan Mawashi-Geri.
so they can achieve wider stances or punches and higher
kicks. If that happens, it means they don’t have enough Active
Flexibility.
Their movement can only go where their Passive Flexibility
allows to! That’s why, in a second phase, your Karate sessions must
focus on Active Stretching methods – Static, Dynamic
Your stiffer students should focus on this goal, first. or Ballistic. If you have athletes that already show very
high levels of Flexibility, they should not waste time on
Active Flexibility is the next step… Passive Stretching!

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17+ Stretching Exercises That Will Improve Your High-Kicks

Did you know there is a very


simple way of helping you
to decide where the focus of
Flexibility Training should be,
for each of your Karatekas?

It’s called Active Flexibility Deficit, and it’s measured this


way…

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17+ Stretching Exercises That Will Improve Your High-Kicks

A Simple Strategy To Observe Your Karatekas’ Active EXAMPLE 2


Flexibility Deficit!
Use the same strategy with the Shiko Dachi. Tell your
If you don’t know, by now, any accurate method to quantify Karate students to stand on Shiko Dachi and observe their
your Karatekas’ Flexibility, you can use a simple strategy… knees. If they have them pointing to the inside, but they
can open them, in the correct position, with your help or
…You just have to observe their performance as in the their hands’ help, they have an Active Flexibility Deficit.
following examples:
EXAMPLE 3
EXAMPLE 1
Try the same method to the first part of a Jodan Mawashi
Ask your Karate students to sit down and open their legs or Ura-Mawashi (when your students raise the knee
to both sides. They must do it without any external help before extending the leg). Ask them to raise their knee
from a partner, the Instructor or their own hands. Then, as high as possible without any external help; then, tell
you go there and help them to open as far as they can, them to help with their hand. What do you observe? Can
without reaching the level of pain. If with your help, they they reach a greater height with the external help? If yes,
can open them significantly more, that means they have what should be their training focus: Passive Stretching
an Active Flexibility Deficit. or Active Stretching?

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17+ Stretching Exercises That Will Improve Your High-Kicks

What’re the Best Stretching


Methods to improve your
Karatekas’ Range-of-Motion?

There are many scientific-based Stretching Methods…

But, in Karate Science Academy, we chose the most


practical and effective to use in your Dojo!

Here is the TOP-5 List...

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17+ Stretching Exercises That Will Improve Your High-Kicks

Why is it so important to a fast way of warming-up; and it’s effective with Children!
PNF Stretching is a good alternative when you want to
know the guidelines for all the stimulate your Karatekas’ Flexibility with a partner or
when you decide to add some variability to training!
5 Methods? Ballistic Stretching is the most specific Method to Karate
fast techniques; it’s very effective in Active Flexibility
The answer is very simple… development; but you must know how to use it properly,
in order to assure your students’ safety!
… Each one of them is the best option for specific
situations. No-Rest Intervals Stretching is, by far, the best Method to
unlock your stiffer Karatekas!
Classic Static Stretching can be used in the development
of both Active and Passive Flexibility; it’s good to improve Most of the exercises included in this Book can be used
your regular students’ Range-of-Motion; include it in the in the five ways we described… Just knowing the proper
warm-up, and you have an effective strategy to prevent exercise for each Karate technique, it’s not enough; you
injuries! must know how to fit it in all the Top-5 Stretching Methods!

Dynamic Stretching is the best option if you want to


prepare the muscles for Explosive &Strength training; it’s

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17+ Stretching Exercises That Will Improve Your High-Kicks

17+ Stretching Exercises that will help your students to


Improve their High-Kicks

(Mawashi & Ura-Mawashi Geri)

karatescienceacademy.com
17+ Stretching Exercises That Will Improve Your High-Kicks

ATTENTION

In the pages below, you’ll find Stretching Exercises to the Adductor Muscles that will allow
your students to reach higher Mawashi & Ura Mawashi Geri (pictures 1-9)…

… You’ll also receive some solutions to stretch the Anterior Muscles that will allow your
Karatekas to execute a wider Ura-Mawashi Geri, in the last phase of this complex kick!
(pictures 10-14)

In the end, we propose two extra exercises to relieve some tension that accumulates in the
Abductor Muscles when your students do much work at Mawashi/Ura-Mawashi muscle
groups (pictures 16-17). They’re going to be grateful!

We hope this short and fast-reading eBook can be helpful as early as next Karate session ;)

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 1

The knees and hips must be on the same line.

The hips must be in neutral position, not with


a lower-back arch.

The neck must be aligned with the rest of the


spine

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 2

A variation from Exercise 1.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 3

The same as Exercise 1.

The flexed knee must be as much open as


possible.

You can also see some foot variation.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 4

The hips must be in neutral position, not with


an arch in the lumbar spine.

If your students can’t keep their lumbar spine


in neutral position, let them put the hands on
the ground (it’s easier).

The foot can be in the position explained in


Exercise 3.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 5

The same as Exercise 4.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 6

The position of the trunk and arms will depend


on your students’ Flexibility. The same
happens with the opening angle of the legs.

Legs and hips must be on the same line.

The force to go down/forward must be made


on the hips, not on the upper back. This way,
you’ll stimulate the Adductor muscle much
more. Your students may not lower their trunk
as much, but they’ll have better results.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 7

In any exercise of leg’s opening with feet


pointing up, you are also stimulating the major
Posterior Muscles (Hamstrings).

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 8

Excellent version of teaching your students


how to maintain their legs and hips in the
same line; and to straighten their knees.

Ask your students/athletes to “glue“ their feet,


legs, and buttocks on the wall.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 9

The feet must be as close as possible to the


buttocks.

You can also do this exercise off the wall. The


wall helps your students to stretch with their
spine aligned.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 10

Top of both feet should be on the ground.


Don’t let them turn to the side.

The hips must be pointing forward.

If you have students that feel uncomfortable


on their lower back, tell them to lower the
trunk until they’re comfortable (hands on the
ground).

On the second image, you have a variation to


more flexible students.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 11

Grabbing the foot with the opposite hand


facilitates balance and obligates your students
to have their hips pointing forward.

Ask your students to also focus on stretching


the foot and ankle.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 12

Grabbing the back foot with the opposite hand


is better to control balance.

Advance your hip.

Ask your students to stretch the top of the


foot, too.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 13

The same principles as in Exercise 11.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 14

Observe the elbows in the first picture. You


must guarantee that your students don’t make
that mistake! For the health of their elbows -
they are in hyper extension.

Knees closed.

Variation, in the picture below.

Your highly flexible students may lay down


completely, but only if they’re not with an arch
on their lower back.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 15

Be careful with an exaggerated arch in the


lumbar spine.

Keep the head aligned with the rest of the


spine.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 16

To increase ankle Flexibility.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 17

The foot on the bar must be pointing forward.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 18

Keep spine and neck straight.

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17+ Stretching Exercises That Will Improve Your High-Kicks

Exercise 19

Try to keep both Scapulae on the ground.

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