CompleteKickingTheUltimateGuidetoKicksforMartialArtsSelf-

defense&CombatSportsSangH.Kim,Ph.D.

COMPLETEKICKING

ATurtlePressBook/2009

Copyright©2009SangH.Kim.AllRightsReserved.

PrintedintheUnitedStatesofAmerica.Nopartofthisbookmaybereproducedwithoutwrittenpermissionexceptinthecaseofbriefquotationsembodiedinarticlesorreviews.Forinformation,addressTurtlePress,POBox34010,SantaFe,NM87594-0410

Photographer:MarcRegis,CynthiaA.Kim

Photomodels:SangH.Kim,Kyu-hyungLee,CarlosSanchez,MarcoCorea

ISBN9781934903742

Warning-DisclaimerThisbookisdesignedtoprovideinformationonspecificskillsusedinmartialartsandfitnesstraining.Itisnotthepurposeofthisbooktoreprintalltheinformationthatisotherwiseavailabletotheauthor,publisher,printerordistributors,butinsteadtocomplement,amplifyandsupplementothertexts.Youareurgedtoreadallavailablematerial,learnasmuchasyouwishaboutthesubjectscoveredinthisbookandtailortheinformationtoyourindividualneeds.Anyonepracticingtheskillspresentedinthisbookshouldbephysicallycapabletodosoandhavethepermissionofalicensedphysicianbeforeparticipatinginthisactivityoranyphysicalactivity.

Everyefforthasbeenmadetomakethisbookascompleteandaccurateaspossible.However,theremaybemistakes,bothtypographicalandincontent.Therefore,thistextshouldbeusedonlyasageneralguideandnottheultimatesourceofinformationonthesubjectspresentedhereinthisbookonanyskillorsubject.Thepurposeofthisbookistoprovideinformationandentertain.Theauthor,publisher,printeranddistributorsshallneitherhaveliabilitynorresponsibilitytoanypersonorentitywithrespecttolossordamagescaused,orallegedtohavebeencaused,directlyorindirectly,bytheinformationcontainedinthisbook.

TableofContents

1 Introduction

2 UnderstandingtheBody

3 FundamentalKicks

4 SpinningandTurningKicks

5 HoppingKicks

6 JumpingKicks

7 JumpingSpinningKicks

8MultipleKicks

9 CombinationKicks

INTRODUCTION

Kickingisforeveryfighter.It’spowerful,fast,anddeadly.Regardlessofmartialartstyle,thefundamentalsaremuchthesame:kickfast,kickhard,kickprecisely.Tomeetthesegoals,youneedtotrainyourbody,strengthenyourmuscles,andconditionyourmind.

You’llbesurprisedtofindinitiallyhownaturalkickingis,justlikewalkingandrunning.However,toexcelatkicking,youhavetogobeyondwhatisnatural.Youmustlearntocontrolyourbodyatalltimesinordertoacquireprecision,speedandpower.Thenyourbodywillbecomeadeadlyweaponforself-protectionandaninvincibletoolforsportcompetition.

Afteryouperfectthebasicskills,youareonlyafewstepsawayfrommasteringchallengingadvancedkicks.Asyouprogressandlearnincreasinglydifficultkicks,youwillfindthatpracticingkickingenhancesyourmentalclarityandconcentration,aswellasyourphysicalfitness.

PreparationIfyou’rereadingthisbook,youobviouslyhaveaseriousinterestinimprovingyourkickingskills.Youmightalreadybeamartialartsstudentoryoumightbethinkingoftakingupamartialart.Eitherway,herearesomekeythingstoknowbeforeyougetstarted:

findaplaceKickingcanbepracticedalmostanywherethathasaflatsurfaceclearofobstacles.Youcanpracticeonyourown,butifyouarenovice,professionalinstructionatamartialartschoolorprogramisrecommended.Tochooseaclass,visittheschool(s)youareinterestedinandseeforyourself:Istheinstructorprofessionalandknowledgeable?Doyoufeellikelearningfromhimorher?Dothestudentshavetherightattitude?Checkouttheconditionofthefacility-isitcleanandsafe?Askstudentswhattheylikeanddon’tlikeabouttheclass.Onceyou’resettled,eitherinaclassorathome,developaregulartrainingscheduletoachieveyourgoals.

properoutfitKickingrequiresfreerangeofmovement,soyourtrainingoutfitshouldbeloosefitting,especiallyinthehipsandknees.Loosefittingshorts,sweatpantsoramartialartuniformaresafe,comfortableoptions.

equipmentInthebeginningstageoflearningakick,youmayneedsomethingtoassistwithyourbalanceandposture,suchasastretchingbar,chair,orevenawall.Onceyou’vemasteredthebasicmethodofkicking,you’lluseatargettoimproveyourprecision.Commonlyusedtargetsareaspeed-baghungfromtheceiling,afreestandingreflexbag,adoubleendballorahandtargetheldbyapartner.Forpowerandspeedpractice,you’lluseaheavybag.

safetyBeforepracticinganewkick,learnthemovementandvisualizeit.Knowyourphysicallimitsandbuildfromwhereyouare.Graduallyincreasetheheight,speed,powerandcomplexityofyourmovements.Itisalsoveryimportanttowarmupfor10to15minutespriortopracticeandtocooldownforabout5minutesafterwardtopreventinjuries.

AFirstLessonfightingstance

Yourstanceisthepositionofyourfeetandhands.Tomakeabasicfightingstance:

1.Placeyourfeetaboutshoulderwidthapartwithyourweaksidefootinfrontandyourstrongsidefootintherear.(Ifyou’rerighthanded,yourrightfootisyourstrongside.)Forpower,widenyourstance.Forspeedandmobility,narrowyourstance.

2.Turnyourfrontfootinward15°to30°andturnyourrearfootoutward60°to90°.Keepyourweightslightlymoreontheballsofyourfeet.

3.Bendyourkneesslightly.

4.Keepyourtorsouprightandangledawayfromyouropponenttoprotectyourvitaltargets.Tuckyourchindownslightlytowardyourchestandlookatthetarget.

5.Bendyourelbowsandbringyourhandsinfrontofyourchesttoprotectyourtorsoandface.

6.Relaxyourshouldersandmoverhythmically.Footpositiondeterminesyourkickingcapacityandcontrolsyourcenter.

balanceYourkneeandheadpositionsarecriticalformaintainingyourbalance.Keepyourheadlevelandlookatthetarget.Keepyourkneesslightlyflexedtoloweryourcenterofgravity.Whenyoukick,yourstandingkneeshouldremainslightlyflexedtomaintainyourbalanceinmotion.

controlKickingrequiresyoutohavetwocontradictoryattributes:controlandfreedomofmovement.Youneedtocontrolyourbodytoexecuteakickprecisely.However,constantcontrolling,andtheconsciousnessofit,makesyourbodystiff.Throughpractice,youwilldevelop“musclememory”sothateventuallyyourbodywillperformthekickwithoutconsciousthought.Musclememoryallowsyoutofocusonsupplenesswithoutcontrollingthe“movingparts”ofeachkick.

practiceDon’tbeafraidtoexperimentwithchangesthatmightimproveyourperformance.Varyyourpracticeroutinesoitismentallyandphysicallyengaging,notroutineorboring.Whenyoubecomegoodatin-placekicking,addfootworkanddrillsorvarythespeed,powerandheight.

feedbackWhenyourunintotroublewithakick,listentoyourbodyandgobacktobasics.Everyone’sbodyisshapedandfunctionsdifferently,soyoumightneedtoadapttheinstructionsinthisbooktofityourownbodytype.Problemsareoftenthefoundationforenhancedperformance,sodon’tgetdiscouraged.Staypositiveandexperiment.

revisionTherearemanylevelsofmasteryandyourperceptionofperfectionfluctuatesbecauseyourkickingchangesaccordingtoyourcondition,opponent,andcircumstances.Intraining,you’llfindthatyouhavetoconstantlyrevisitatimewhenakickfeltrightforyouandtrytorecapturethatfeelingandbuildonit.

DevelopingFormFormistherelationshipofthekeypartsofthebodyillustratedatright.Nomatterhowyoualteryourstance,therelationshipofthefourcircledareasshouldremainconstant.Ifyouturnyourhips45°,thenyourchestandkneesshouldmoveaccordingly.

Fromthebasicfightingstance,forexample,yourstanceforeachkickwillbeslightlydifferent.Frontkickbeginsfromaconventionalstance,butforsidekick,yourstanceshouldbeturnedmoretosidetocreateacoilingforce.Asyoubringyourhipforwardandkneeup(photo1),thebodypivots(photo2)andshootstherearfoottowardthetarget(photo3).Whenyouestablishthecorrectformforyourkick,yourlegshouldnaturallyshootalongthemostefficientpathtothetarget.

armpositionTofindthemostnaturalpositionofyourarmsandhands,raiseyourarmshigherthanyourusualfightingstance(photo1)andslowlylowerthemuntilyoufindtherightheight(photo2).Keepyourelbowsbentandswingyourarmsaroundyourtorsoafewtimes,thenstopwhereyoufeelmostcomfortable.Maketheycoverthevitaltargetsofthetorso.

kneecontrolThekneetravelsstraightforwardinfrontkick,inacircularmotioninroundhousekick,backwardinbackkick.Howyoumanipulateyourkneedeterminestheangleofthekick.Youcanpracticekneecontrolinmostofthetwelvedirectionsoftheclock.

3kickingessentialsBase

Yourtwofeetformthebaseforyouractions.Theidealbaseisaboutshoulderwidthorabitwider.Positioningyourfeettoofarapartortooclosetogethercreatesanunstablebase.Next,alignyourfeetaccordingtowhattypeofkickyouareplanningtoperform.Forfrontkick,forinstance,turnyourfeetforward.Forsidekick,alignyourfeetsidewaysandparalleltoeachother.Forroundhousekick,turnyourfeetabout45°,betweenthepositionsoffrontkickandsidekick.

pivotpointYourstandinglegbecomesapivotpointwhenyoukick.Ifyoudoaroundhousekickwithyourrearleg,yourfrontlegisthepivotpoint.Ifyouthrowafrontlegroundhousekick,yourrearlegisthepivotpoint.Thepivotpointplaysanimportantroleinkicking.Thesmootheryoupivot,thebetter.Thequickeryoupivot,themorepowerfulyourkickwillbe.Themorestableyourpivotis,themorepreciseyourkickwill

be.

impactImpactresultsfromahighvelocitystrike,oralowvelocitystrikewithsufficientweightbehindit.Youcanstrikeatargetwithyourfoot,knee,orshin.Foreffectiveness,yourstrikeshouldbeprecise,fast,andpenetrating.Tofurtherenhancetheimpact,striveformaximumrangeofmotionofyourkicksthroughstretchingandgreaterfocusofyourphysicalandmentalenergythroughproperbreathingandyelling(kihap,kiai).Impactistheultimategoalofkicking.

5KickingStagesready

Beforekicking,confirmthatyouhaveastrongbaseandalignyourfeetaccordingtowhattypeofkickyouareplanningtouse.Keepyourarmsclosetoyourbodyinaguardingpositionandlookatyourtarget.Staylightonyourfeetandreadytomove.

shiftBeforeturningyourbody,shiftyourweighttoyourfrontlegforarearlegkickortoyourrearlegforafrontlegkick.Donotchangetheheightofyourheadoryourfacialexpressionwhenyoushiftyourweight,becausethiswillrevealyourintentionstoyouropponent.Becalmandmovesubtlyasyouinitiateyourkick.

pivotYourstandinglegbecomesapivotpointwhenyoukick.Alwayspivot

ontheballofyourfoot,raisingyourheelslightlytofacilitatethepivot.Asyoupivot,chamberyourkickbyraisingyourkneeintotheappropriateposition.

kickImpactresultsfromahighvelocitystrike,sokickasquicklyasyoucanwhilemaintainingaccuracy.Penetratetwotosixinchesintothetarget.

reposeRetractyourfootandlegswiftlyandprepareforthenextaction,whichmightbeanotherkickaspartofacombinationoradefensivereactiontoyouropponent’scounterattack.

3powergeneratorsknee

Bendingyourkneepriortokickingiscalledchambering.Thewayyouchamberyourkneewilldeterminethedirection,rangeofmotionandpowerofyourkick.Ingeneral,whereyoupointyourkneeisthedirectionoftheforceofyourkick.Thesharperyoubendyourknee,themorepoweryoucangenerateduetoalargerrangeofmotion.If

yourchamberislazy,yourkickwilllackpower.

hipThehipistheprimarymoverofthebodyanditfunctionsasacentralpowerhouseforkickingandpunching.Themusclesandbonesofthehiparelargeandpowerfulandarethesiteofyourcenterofgravity.Byrotatingyourhipquicklyandpowerfully,youpropelkneeandfootintothetargetwithmaximumpower.Formanykicks,“snapping”yourhipalsoaddstotheimpactpowerofyourkick.Yourhipisthepowerhouseforkicking.Itbringsalloftheelementsofyourbody’spowertogetheranddirectsyourenergytoonesinglepointuponimpact.

headTheheadisastabilizer.Bykeepingyourheadupright,youanchorthealignmentofyourspineandmaintainthepivotingpowerofthelowerbodyaroundthecentralaxisofthespine.Ifyoudropyourheadwhilekicking,theforceofyourkickisdispersed,muchlikeanuncoiledspring.Headupstabilizesyourpostureandintegratesthebody’sforce.

KickingPhysicsInthescienceofkicking,therearethreeaxesofthebody:torso,thigh,andshin.Eachtransmitsforceandthefurtherapointisfromtheoriginoftheforcethemorepotentialforceitcarries.

TheinitialpointofactioniscalledtheActionPoint.

ThemultiplyingpointofforceiscalledthePivotPoint,wheremechanicalforceismagnified.

TheeffectofapplyingtheactionpointiscalledtheReactionPoint.

ThestrikingspotiscalledtheImpactPoint.

Theprimarypivotpointinthebodyisthelowerabdomenwhichfacilitatesforcemagnificationbetweentheactionpointandreactionpoint.*Thebestexerciseforstrengtheningthepivotpoint(abdomen)issit-ups.

Forrightlegroundhousekick,theoriginofforceistheleftshoulder(actionpoint).Theforcepassesthroughthelowerabdomen(pivotpoint)andismagnifiedattheknee(reactionpoint)whichpropelsthethefoottowardthetarget(impactpoint).

UNDERSTANDINGTHEBODYToadvanceinkickingpractice,itisimportanttohavesomebasicknowledgeofhowthebodyworks,particularlythebones,jointsandmuscles.Theyarethethreeprimarymechanicaldevicesthatmaximizetheimpactofyourkicks.Whenyouunderstandhowtheywork,youcanfullytakeadvantageofwhatyouhaveavailable.Notonlywillyourtrainingbemoreeffective,butyou’llbelesssusceptibletoinjury.Ifyoudon’tunderstandhowyourbodyworks,youmightworkhardbutriskpoorresultsandeveninjury.Sotakeafewmomentsandreviewthischapterbeforeyougetstarted.

thebodystructurethetorso

Whenyourkickingformiscorrect,yourtorsostabilizesyourbody.Ifyourformisincorrect,yourtorsocanunbalanceyourbodyandreducethepower,heightandspeedofyourkick.Becauseyourtorsoistheheaviestandmostcumbersomepartofyourbody,itisimportanttokeepitatthecenterofyourmovementandallowyourarmsandlegstorotatearoundthetorso.Imaginethatyourtorsoistheeyeofthehurricaneofyourmovements.

thespineThespineisacomplexnetworkofmuscles,ligaments,bones,joints,cartilageandnervesthatworktogethertosupportandmobilizethebody:supporttostand,walkandlift;mobilityformovementssuchasturning,twisting,bending,jumpingandkicking.Becausethespineistheprimarysupportandmovementstructureofthetorso,itisveryimportanttostretchthebackproperlybeforeandafterkickingforoptimalflexibility.

thelowerabdomenKickingpoweroriginatesfromthelowerabdomen,alsocalledthedanjunordantien.Asharpexhalationduringtheexecutionofeachkicktensestheabdomen,increasingthepowerofthekick.Manymartialartistscombinethisexhalationwithashout(calledkihaporkiai).

thearmsForkicking,yourarmsaidinbalance,accelerationanddeliveryofforce.Becauseyourarmscanmovefreelyonthehorizontal,verticalordiagonalplanes,theyareexcellenttoolsforcounterbalancingthemovementofyourlegs,particularlywhenlearninganewkick.Forexample,whenyoulearntheaxekick,sharplydroppingyourarmsatyoursidescanhelpyouraiseyourkickingleghigher.

thelegsThelegsaretheprimaryimpactdeliverytoolsforkicking,howevertheymustworkinconcertwiththerestofthebodyforoptimumpower,speedandflexibility.Kickingonlywithyourlegswillproducepoorresultsandlimityourpotentialforimprovement.AsyousawinChapter1,yourlegsarethetransmittersofthepowerthatoriginatesinyourhipsandtorso.

Thelegsalsosupportanddispersethebody’sweight.Thekneesinparticularfunctiontogenerateforceinmoving,lifting,andstrikingandtolessentheimpactwhenlandingorfalling.

INTEGRATEDMOVEMENTPracticingkickingaloneisnotsufficienttoimproveyourkickingskills.Besuretoincludestrength,timing,accuracy,balance,powerandflexibilityexercisesinyourworkoutsessionstodevelopyouroverallphysicalcondition.Bytakingawholebodyapproach,yourphysicalmovementswillbecomeintegratedandyourconfidencewillincrease.

Somesampleexercises:1.Plyometricjumpingdrills,2.Resistancebandtraining(upperbody),3.Corestrengtheningbodyweightexercises,4.Resistancebandtraining(lowerbody),5.Anti-gravityexercises,6.Dynamicisometricdrills.*

*Formoredetails,seeUltimateFitnessThroughMartialArtsandUltimateFlexibility

BALANCE:It’saboutrelationshipsBALANCEINKICKINGrequiresanunderstandingofwherethe

variouspartsofyourbodyarelocatedinrelationtoeachother;wheretheyaremovingfromandto;andhowtoorchestratethemtomaintainyourformthroughoutakick.

THEKEYtothisseeminglycomplexprocessismaintainingsymmetryinyourbody,ifnotvisually,thenatleastintermsofweightdistribution.

FOREXAMPLE,kneekickrequiresyoutoslightlyhunchyourupperbodyforwardtobalancetheupraisedknee.Thesameistrueofaxekick.Becausefrontkicktravelsmoreforwardthanupward,yourupperbodyneedstodeclineslightlybackwardtobalancetheforwardmotionofyourleg.Roundhousekickandsidekickrequireasimilardeclineoftheupperbodytobalancetheoutstretchedleg.Everykickhasadifferentbalanceangle:

Kneekick:forwardhunchbalancesupraisedknee

Axekick:similartokneekickbalance

Frontkick:slightupperbodydecline

Roundhousekick:upperbodydeclinesinrelationtoupraisedkickingleg

Sidekick:upperbodydeclinesinrelationtothrustingheightofkickingleg

BALANCEISABOUTCENTERINGInanybalancingactivity,themostimportantthingistocenteryourself.Relaxyourshouldersandarmstopromotenaturalrhythminyourmotions.Loweryourcenterofgravitysothatyoufeelcomfortableandsecure.Donotoverextendyourbody.

EXERCISE:Whenyoupracticespinningkickslikethoseshownbelow,tenseyourlowerabdomentofocusyourcenterandrelaxyourterminals(upperbodyandkickingleg).Whenyoufeelconfidentwithaspinningkick,trypracticing2,3,4or5inquicksuccessionwiththesamelegtoseehowthisaffectsyourbalance.Ifyourkickistechnically,youshouldhavenoproblem.

Afterkicking,letgountiltheforcebecomeszero,thenletyourlegreturntoitsnaturaloriginalposition.

Keepyourtorsobalancedbetweenbothlegsforhighkicks.

theboneskeypoint:

Kickingrequirescoordinationofcomplexmovementsofthelegs,hips,spine,shoulders,armsandhead.Thebonesofyourskeletonfacilitatethesemovements.

overview:Theskeletalstructureofthebodyprotectstheorgansandprovidesleverstofacilitatemovement.Theplacementofeachboneisdeliberate,exact,andinmanycases,symmetrical.Thesecharacteristicsareimportanttokickingbecauseyourkickingneedstobedeliberate,preciseandbalanced.Thesymmetricalstructureoftheskeletalsystemenablesustobalanceourbodybystabilizingitagainstgravity.

Additionallyunderstandingtheanti-gravitationalnatureofthespine,pelvicgirdleandthelowerlimbsiscriticalsincewemuststandandkickinoppositiongravityandoftenwemuststruggleenormouslyagainstanopponent.Forstandingkicks,forinstance,youneedtostabilizeyourstandinglegandspinetofreethekickinglegfromtheconstraintofgravity(photoa).Forjumpingkicks,extendbothlegswhenthespinereachesthehighestpointofthejumpwheregravityisweakest(photob).

Anotherkeypointtounderstandabouttheskeletonisthatitmadeupofbonesofvaryinglengthsandfunctions.Forexample,thefemur,themostpowerfulboneinthehumanbody,allowsustocontrolthespeed

andpowerofakick.

Thetinyphalanges,ortoebones,playalmostnoroleincreatingpowerfulkicksbuttheyarecriticalinmaintainingyourbalancewhilestandingononeleg.Withouttoes,youwouldnomorebeabletodeliveraproperroundhousekickthanifyoulackedafemurbone.Eachboneisdesignedtoplayaparticularroleinmovement.

Theskeletonbyitself,however,isuseless.Itcanonlyfunctionwiththehelpofthemusclesandnervoussystem.

majorbonesskull

Theskullismadeupof29bonesformingthebraincaseandface.Forkicking,itisimportanttoknowthethejawboneistheonlymovingboneintheskull.Tuckyourchinandcloseyourmouthwhenkicking.

spineThespineisattachedtothepectoralgirdleattheshoulder,thepelvicgirdleatthehip,andtheribcage(12ribsoneachside)atthetorso,givingshapeandheighttothebodyforsupport.Thevertebraeofthespinearemadeupofalternatinglayersofboneandcompressiblecartilage,whichreducesshock,bearstheweightofthebodyandpreventsthevertebraefromgrindingagainsteachother.

pectoralgirdleThepectoralgirdleisthesetofbonesthatconnectthearmswiththeshoulders.Itiscomposedoftheclavicleandscapular.

armThereare30bonesinthearm,27oftheminthehandsandwrist.Thearmsarebalanceequalizers,initiatorsandacceleratorsinkicking.

pelvicgirdleThepelvicgirdleislocatedatthebottomofthespine.Itconsistsofthesacrum,coccyx,andapairofhipbones(ilium,ischium,andpubis).Thepelvicgirdleisthesourceofpowerinkicking.

legThereare30bonesintheleg,22ofthemintheankleandfoot.Thefemur,themostpowerfulandlargestboneinhumanbody,canbearatremendousamountofpressureandweight.Itisengineeredformaximumstrengthandpower.Asawhole,thelegbonesfunctiontoresistgravitybybearingtheweightofthebodyduringmotionandatrest.

SpinalCurveThespineisthebackboneofthebody:notonlycarryingtheweightbutalsofacilitatingmovementthroughmechanicalbalancingandcounterbalancing.The4alternatingcurvesinthespineaidinthisjob.

thejointsAjointisapointwheretwoormorebonesareconnected.Althougheachjointworksdifferentlyaccordingtohowthebonesarejoined,theyareallbuiltformovementandfunctionasmechanicalfulcrums.Thereforetheyplayinvaluablerolesinkicking:transmissionofforce,facilitationofcoiling/uncoilingthebodyandcontrolofspeed.

transmissionofforceThejointsareresponsibleforchainreactionsinkicking:forceoriginatesfromonesource(forexample,theleftshoulderforrightroundhousekick),activatingthemotionofthepelvicgirdle,travelsthroughthelimb(rightlegforrightroundhousekick)totheextremity(rightfoot).Tovisualizethis,imaginecrackingawhip.Youinitiatetheforceinyourhandandtheforcetravelsthroughthewhiptotheoppositeend,whichstrikesatarget.Thewhipisapowerfulweaponbecauseitisanefficienttransmitterofforce.(Seepage22-23foradetailedexplanationofthisconcept.)

coiling/uncoilingForcirculartechniqueslikeroundhousekick,turnkickandspinningwhipkick,whenajointpivotsinpreparationforkicking,acoilingofforceoccurs.Intheexecutionofthekick,anuncoilingactiondeliverstheforceofthekicktothetarget.Forexample,insteps4-7onpage35,thehipandkneejointscreatethecoilingactionandyourbodyhas

thegreatestamountofpotentialenergyatthispointinthekick.Insteps8-9,thekneeandhipjointshaveuncoiledtodelivertheforceofthekicktothetarget.

controlofspeedWhenforcepassesthroughajoint,accordingtothepivotingangleandintensity,thejointmagnifiestheforcewhichresultsinanaccelerationofspeed.However,ifyourjointsarestiff,yourspeedwilldecreaseasforcepassesthroughthem.Tounderstandwhy,thinkbacktotheexampleofthewhip.Whenyoucrackthewhip,youractionhasonepointofinitiation—yourhand—andonepointoffinalforcetransmission—theoppositeendofthewhip.Imagineifyoutriedtocontrolthewhipnotonlyatthehandleend,butattwoorthreepointsinthemiddle.Theforcewouldbechaoticandrandomlydispersed.Thesameistrueofyourkickwhenyourjointslackthefluiditytotransmittheforcesmoothlyfromorigintotarget.

sequenceofkickingAction#1:Thecontractionoftheabdomenmusclespullsthelumbarcurveforward(1).

Action#2:Action#1triggersthesacralcurvetosnapfroward(2).

Action#3:Action#2causesthesternumandneck(3)tocounterbalancetheforwardmotionofthehip.Actions#1-3takeplacealmostsimultaneously,inafractionofasecond.

Action#4:Theleftshoulderbeginstoturntotheleft.

Action#5:Therighthipjointprojectsforward.

Action#6:Astherighthipbeginstorotatetotheforwardleft,theelbows(6)movetotherighttocounterbalance.

Action#7:Astheelbowsswingtotheright,therightkneemovestotheleftinacircularmotion.

Action#8:Astherightkneereachesthehighpoint,bothhandssnapfurthertotheright,acceleratingtheforceoftheleg.

Action#9:Therightfootimpactsthetargetatmaximumspeedandpower.

WHATISBALANCE?Balanceistheabilitytomaintainyourbodypositionbothinmovementandatrest.Therearetwotypesofbalance:staticanddynamic.Staticbalanceisastationaryobjectatequilibrium,likewhenyoustandupright.Dynamicbalance,a.k.a.balanceinmotion,isabodymovingatconstantlinearandangularvelocities.

WHEREDOESITCOMEFROM?1.Balanceatrestandinmotionbothoriginatewithgoodposture.Alignyourfeet,hips,spineandheadwhenkickingtomaintainastableuprightposture.

2.Keepyoureyesfixedononespot,preferablyyourtarget.Visionprovidesyourbodywithareadymeansoffindingyourpositionrelativetothegroundthroughthepresenceorabsenceofvisualcues.

3.Tactilecues,suchasthenetworkofsensorsinthepadsofyourfeet,relayimportantinformationtoyourbrain,allowingittoadjustyourweightdistributionandfootpositionasnecessary.

4.Thevestibularapparatusintheinnerearcontrolstherightingreflexwhichhelpsyouremainuprightinmotion.

KEYPOINT:Ifyourloseyourbalance,restoreitquicklybyfirstpositioningyourheaduprightandfixingyourlineofsightononeobject,thenallowyourbodytofollow.

themuscles

primaryfunction

Theprimaryfunctionofthemusclesistocreatemovementoftheskeleton(bones)throughcontractionandrelaxation.Strengtheningyourmajorkickingmuscleswillenhancethepowerandflexibilityofyourkicksandhelppreventcommoninjuries.

majorkickingmuscles

Forfast,powerful,well-controlledkicks,youneedtodevelopthreemajormusclegroupsinthebody:

•abdominalmuscles:rectusandtransversusabdominis

muscles,obliquemuscles

•frontalthighmuscles:quadricepsfemoris

•rearlegmuscles:gluteusmusclesinthebuttock,hamstring

Theabdominalandthighmusclesproducepowerforfrontkick,roundhousekick,axekickandsidekick.Therearlegmusclesgenerateforceforbackkick,whipkickandspinwhipkickaswellasjumpingkicks.

developingabdominalmuscles

Thebestexercisestodevelopstrongabdominalmusclesaresit-ups,includingsideandtwistingsit-ups,crunches,V-ups,kneeraises,legraises,sidelegraisesandhanginglegraises.*Useawidevarietyofexercisestobesureyouareworkingthelower,mid,upperandobliqueabmuscles.Anddon’tforgettoincludebackstrengtheningexercisesinyourworkouttodevelopawell-balancedtorsomusculature.

developinglegmuscles

Thebestexercisestodevelopstrongthighandbuttocksmusclesarestandingjumps,squats(withorwithoutweight),lunges,sprinting,bounding,stairrunningandhillrunning.*Besuretostretchateveryworkoutsothatyourlegmusclesdonotbecomeoverlytightfromstrengthtraining.

*Formoreinformationontheaboveexercises,seeUltimateFitnessThroughMartialArts,SangH.Kim,TurtlePress.

samplekickstrengtheningworkout*

Lunges,10reps,1-3sets

Squats,10reps,1-3sets

Crunches,10reps,1-3sets

Sidesit-ups,10reps,1-3sets

V-ups,5reps,1-3sets

Alternatingkneeraise,5reps,1-3sets

Alternatinglegraise,5reps,1-3sets

Doublelegraise,5reps,1-3sets

Benchlegraise,5reps,1-3sets

50yardsprint,3reps

50yarduphillrun,3reps

25yardbounding,3reps

Stairrun,1flight,3reps

BeforeKicking...

1.warmup

Warmupbeforeengaginginfull-speedkickingtoraiseyourbodytemperatureandincreasecirculation.Agoodwarmupenhancestheabilityofthemusclestocontractandwarmmusclesstretchbetter.Beginwitheasygrossmotoractivities,graduallyincreasinginintensityfrommildtovigorous.Controlyourmovementswhileloadingcalculatedstressonthemuscles.Warmupfor15minutes.

2.stretch

Beforepractice,alwaysstretchyourmusclestopreparethemforthedemandsofkicking.Stretchingincreasestheelasticityofthemuscles,whichenablesyoutohaveagreaterrangeofmotionandstrength,andthusincreasesyourcapacitytogeneratemorepower.Stretchingbeforekickingpracticeshouldincludesimple,dynamicexercises(seeexamplesonpage41).Thisisdifferentfromthedeepstretchingthatyoudoafterpracticetoincreaseyourflexibility.Stretchfor5-10minutes.

3.breathedeeply

Deepbreathingrelaxesthemusclesbyprovidingampleoxygentothecells.Deepbellybreathingalsoenhancesposture,circulation,relaxationandinnerpower.Consequentlythemindbecomesclearandthebodyworksmoreefficiently.Deepbreathingbeforepracticeeliminatesthedistractionsofthebodyandmindandpromotesmind-bodyunity.Breathedeeplyfor3-5minutes.

4.visualize

Visualizationisactivementalimagerytocreatefamiliaritywithaspecifictargetmovement.Forexample,closeyoureyesandthinkofthebeginning,middleandendofasidekick.Lookcloselyatcriticalpointssuchaspivotingyourhipbeforeimpact.Replayitoverandoveruntilyougetitrightinyourmind.Finallycompletetheentiresequencewithasmoothandperfectlytimedperformance.Visualizeonetechniquefor3-5minutes.

warm-upoptionsJumpingjacksx100

Push-upsx50

Sit-upsx100

Jumpropex3mins.

Runningx15mins.

DynamiclegraisesHoldthebarandraiseyourknee10timesoneachside,thenswingyourlegup,smoothlywithcontrol,10timesoneachside.Thisexercisedevelopskickingposture,precisionandstrengthwhilewarmingupthekickingmuscles.

legraise&hold

Holdthebarandraiseyourleginacontrolledkickingmotion(left:whipkick,right:backkick)ashighasyoucanandholditforaslongasyoucan.Thiswillstretchandstrengthenyourlegmusclesanddevelopbalanceandposturesimultaneously.

STRETCHINGTherearetwotypesofstretching:stretchingaspartofyourwarm-up,whichisbriefanddynamic,andstretchingtodevelopflexibility(below),whichisdoneafterpracticeandcantakeupto30minutes.

KnockoutPointsAknockoutkickrendersyouropponentunconsciousbyeitherstoppingthesupplyofoxygenandbloodtothebrain,causinginsufferablepainorcausingashocktothebrain.

MAJORKNOCKOUTPOINTS1.Head:Kickstotheheadcanshockthebrainandshutdownthefunctionofthenervoussystem.Akicktothejawforinstancecausesareboundingeffectinthebrain,momentarilynullifyingthefunctionofthenervoussystem,whichrenderstheopponentunconscious.

2.Neck(CarotidArtery):Strikingthecarotidsinuscanleadtoasuddendropinbloodpressureandheartratewhichcancausealossofconsciousnessand,insomecases,death.Becausestrikingthecarotidsinusreliessimplyontriggeringaphysiologicalreaction,evenalightstrikecanresultinaknockout.Strikingtheneckisillegalinmostcombatsports.

3.Groinand4.PelvicPlexus:Thesetargetsarealsogenerallynotlegalincombatsports,butareeffectiveknockouttargetsforself-defensebecausetheycanbehitwithapowerfullowsectionkick.

5.SolarPlexusand8.CardiacPlexus:Thesetwotargetshavetobestruckwithgreatforcewithapowerfulkicklikeasidekick,toachieveaknockout.Kickingthisareacanalso“knockthewindoutof”anopponent.

6.Liverand7.Kidneys(bothsides):Thesethreetargetscanbeeasilystruckwithroundhousekick.Evenifyoudon’tachieveaknockout,kickstotheliverorkidneyswillweakenanopponent’sstaminaandwill.

9.BrachialPlexus:Thistargetisvulnerabletoanaxekick.Iftheplexusstrikedoesnotcauseaknockout,itcanresultinseriousdamagetotheclaviclebone.

FUNDAMENTALKICKSKickingisoneofthemostfunandnaturalactivitiesinthemartialarts.Thischapterhas12fundamentalkicksandforeachkickyou’llfindthepurposeofthekick,keypointstopayattentionto,commontargets,how-to,variations,applicationsspecifictoself-defense,traditionalmartialartspracticeandcombatsports,commonmistakesandpracticedrills.

FRONTKICKpurpose

Frontkickisusedtostrikeatargetthatisdirectlyinfrontofyou.Ifyouropponentisonyoursideorrear,simplyturnyourbodyinthatdirectionandkick.Frontkickisthemostdirectwaytoknockdownanopponentbykickingthegroin,faceorneck.Youcanalsouseittodeteranadvancingopponentbyattackingthekneecap,shinorthigh.

keypointsBendyourkickingkneeacutelyandsnaptheballorinstepofyourfootquicklyandpowerfullytothetarget.Ifyouarewearingshoes,kickwiththetoeorinstepofyourshoe.Inaself-defensesituation,aimforthemiddleofthebodyorlegtoincreaseyourchancesofstrikingthetarget.

StrikingareaBall,instep,toes,bottomofthefoot

targets1.groin

2.lowerabdomen

3.solarplexus

4.chest

5.neck

6.mouth

7.frontalthigh

8.kneecap

9.shin

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeup,pointingitatthetarget.

3.Asyourhipsnapsforward,extendyourkneeandkick.Keepyourstandingkneebent,usingthethighmusclestofirmlystabilizeyourstance.Tuckyourchindown,leanyourtorsoslightlybackwardtoaddextrareach(length).Exception:Ifyouaremovingforward,bringyourtorsoforwardinsteadofleaningback.

4.Withdrawthefootquicklyafterthekickandrepose.

FRONTVIEW(above)offrontkick:noticethepositionofthelefthandtoprotectthegroinandtherighthandtomaintainbalance.Youcanalsokeepyourhandsupinaguardposition.Thehead,hipandstandingfootarealignedverticallyformaximumstability.

applicationsFrontkickisthemostdirectandeasiestkicktoexecute,soyoucaninstinctivelythrowitinalmostanysituation.Forself-defense,itisusefulforstrikingthegroin,stomachorsolarplexusdirectly,orincombinationwithaholdorlock.Forsportcompetition,youcanstopanopponentbykickinghislowerabdomenorknockhimdownbykickinghisneckverticallywiththebladeofyourfoot.

SPORTAPPLICATION:Frontkicktotheneckusingthebladeofthefoot.(Kickingtheneckisnotallowedinsomecombatsports.)

SELF-DEFENSEAPPLICATION:Frontkicktothechestincombinationwithatwistingwristlock

SPORTAPPLICATION:Ifanopponentrushestowardyou,throwafrontkicktopushhimaway.Astheopponentbacksup,throwanotherfrontkickoraroundhousekickoraxekick.

SELF-DEFENSEAPPLICATION:Afrontkicktothepelvicplexuscanknockanopponentdown.Pushdeeplyintothepelviswiththeballorbottomofthefoot.

SPORTAPPLICATION:Bladefrontkicktothecarotidarteryintheneckcanresultinaknockdownorknockout.Recommendedforadvancedstudentsonly.

SELF-DEFENSEAPPLICATION:Forfrontkicktothegroin,usethefullinstepofthefoottodriveupward.

commonmistakesMISTAKE1:Themostseriousmistakepeoplemakeinexecutingafrontkickistiltingthehead,whichdisruptsyourbalance.

SOLUTION:Tuckyourchindowntowardyourchest.

MISTAKE2:Armposition:toowide,toonarrowortoolow.

SOLUTION:Topracticekeepingyourarmsclosetoyourbodyin

fightingstance,holdthecollarsofyouruniformandpractice.

MISTAKE3:Excessivelyraisingtheheelofthestandingfoot.

SOLUTION:Ifyoufeelthatyouhavetoraiseupontothetoesofyourstandingfoot,pivotyourstandingfootslightlymorewhenyoukickorlowertheheightofyourkick.

MISTAKE4:Leaningtoofarback/awayfromthetarget.

SOLUTION:Tokick,youshoulddeclineyourtorsoslightlybutnotsomuchthatyouloseyourbalance.Ifyouareleaningbacktoomuch,lowertheheightofyourkickuntilyouimproveyourflexibilityorraiseyourkneehigherwhenyouchamberyourkickingleg.

•remember1.Keepyourheadstraight.

2.Tuckyourchindown.

3.Positionbothelbowsatequalheight.

4.Aimyourkneeatthetargetandkickdirectlytothetarget.

•avoid1.Tiltingyourhead

2.Leaningyourtorsotoofarbackward

3.Openingyourarmstoowide

4.Droppingyourhands

5.Holdingyourarmstootightinfrontofyourchest

6.Liftingyourstandingheelexcessively

ROUNDHOUSEKICKpurpose

Roundhousekickisusedtostrikelateraltargetsonthetrunk,headandlegsofanopponentwhoisfacingyou.Ifyouropponentstandssidewaysinfrontofyou,kickthefrontofhistorso.Duetoitseffectivenessandsimplicity,roundhousekickisthemostcommonly

usedkickincompetition.Itisaversatileweaponforattackingandcounterattackingagainstanytypeofopponent.

keypointsBendyourkickingkneeforwardacutely,rotateyourhipandsnaptheballorinstepofyourfootquicklyandpowerfullytothetarget.Whenattacking,bringyourbodyforwardformorepower.Forcounterattacking,turnyourbodysidewaysorleanslightlybackwardtoavoidbeinghit.

strikingareaBall,instep,shin,toes

targets1.ribcage

2.thigh(inside,outside)

3.knee(inside,outside)

4.ankle(inside,outside)

5.neck

6.head

7.chest

8.solarplexus

9.lowerabdomen

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeup,pointingatthetargetasinfrontkick.

3.Pivotyourstandingfootandrotateyourkneeperpendiculartothetarget,whileyourarmsmoveintheoppositedirectiontomaintainyourbalance.

4.Rotateyourhipintothekickuntilitisparalleltothetargetsurface.Snapyourfootoutatthetarget.Atimpact,yourentirebodyshouldbeonthesameplane.Keepyourheadupandlookatthetarget.

5.Withdrawthefootquicklyalongthesamepathafterthekickandrepose.Roundhousekickwiththeballofthefoot

FRONTVIEW:roundhousekickwiththeinstep

applications

Roundhousekickisthemostversatilekickforbothcompetitionandself-defense.Forcompetition,itissafe,effectiveandpowerfulforstrikinglow,middle,andhightargets.Forself-defense,itisusefulforstrikingtheknee,groin,andstomach.Itismosteffectivewhenusedincombinationwithpunches,elbowstrikesandkneekicks.SPORTAPPLICATIONS

Whenyouropponentstepsintoattack,useaninterceptingroundhousekicktostophimandscore.

Forhighroundhousekick,raiseyourkneehighandshootitquicklyattheopponent’shead.

Whenyouropponentthrowsahighsectionroundhousekick,counterwithamiddlesectionroundhousekick.

Whenyouropponentisretreating,stepinandchasehimwitharoundhousekick.

Ifyouropponenthesitateswhileattacking,throwamiddlesectioninterceptingroundhousekick.

Kickasyouropponentstepsintoattack.

MARTIALARTAPPLICATION:Roundhousekickinonestepsparring

SELF-DEFENSEAPPLICATIONS

Kickovertheopponent’sstrike,usingyourlongerrangekicktoyouradvantage.

Fromtheground,usetheballofyourfoottostriketheopponent’schest.Placeyourhandsonthegroundtosupportyourbodyandaddpower.

Alowkicktotherearofthekneewillcauseanassailanttofallbackward.

Ontheground,youcanuseadownwardroundhousekicktoafallenopponent.

Maintaindistancefromyouropponentonthegroundwitharoundhousekicktothehead.

commonmistakesMISTAKE1:Themostcommonmistakewhenexecutingroundhousekickisincompleterotationofthehip.

SOLUTION:Formaximumpower,rotateyourbodyfullytoalignyourhip,headandfeet,andtoputyourbodyweightintoyourkick.

MISTAKE2:Over-rotationofthebodyduringandafterkicking.

SOLUTION:Itcanbeeasytoover-rotateyourbodyinanefforttomakeyourkickmorepowerful,butpowercomesfromspeedandthesnapofyourhips,notfromturningyourupperbody,sofocusontheseinstead.

MISTAKE3:Kickinginawidearc.

SOLUTION:Bringyourkneeupstraightatthetargetandthenpivottightly.Avoidlettingyourlegswingwide;insteadsnapitatthetarget.

BOTTOMLINE:Keepyouropponentinsightatalltimes;kickfastandforcefully;reposeasquicklyasyoucan.

•remember1.Keepyourheadstraight.

2.Tuckyourchindown.

3.Rotateyourhipfully.

4.Moveyourarmsnaturallyaroundyourbodyforbalanceandpower.

•avoid

1.Uncommittedkicking

2.Prematurekicking(badtiming)

3.Tiltingyourhead

4.Over-rotatingyourbody

5.Kickinginawidearc

6.Kickingatthewrongdistance(tooclosetoopponent)

roundhousekickformdrillToimproveyourkicking,practiceroundhousekickholdingasupport.Startwithyourbacktothewallandyourkickingfootintherear.Pivotsoyourhipfacesthewallandyourchestisparalleltothewall.Standingclosetothewallwillpreventyourfromover-rotatingyourhipsorkneesandfromhunchingyourupperbodyforward.Finally,extendyourkickinglegandholdbriefly.Yourbody(chest,hips,kickingleg)shouldbeparalleltothewallwhenyourkickisfullyextended.

RoundhousekickpowerdrillTheheavybagisanexcellenttoolfordevelopingpower.Hereareexamplesofheavybagkickingdrills:1)3setsof15kickswitheachlegatnormalpowerandspeed.2)Besureyou’refullywarmedup,thenkickashighasyoucan20timesoneachside.3)Kickasfastandaspowerfullyasyoucantoamiddleleveltarget,alternatinglegsfor50kicksoneachside.

RoundhousekickprecisiondrillIdeally,youshoulddevelopprecisionfromthestartofthelearningprocess.Agoodwaytodothisistoalwayshaveaspecifictargetforeachkick.Youcanuseahandtargetheldbyapartner,aballsuspendedonastringoraheavybag.Whenyoupracticewiththeheavybag,markitwithtapeasshownheresoyoudonotfallintothehabitofrandomlykickingthebag.Whetheryouaretrainingforprecisionwithslowcontrolledkicksoryouareworkingonpowerandspeed,staydisciplinedandtrytohityourtargeteverytime.

SIDEKICKpurpose

Sidekickisapowerfulkickthattransmitstheweightofyourentirebodyintothetarget.Itisaneffectiveweapontostopanincomingopponentbypushinghiskneejointorkickinghisstomach.Itisalsousefulasaninitiativeattacktopushanopponentbackwardandthenthrowapowerfulfollow-upkick.

keypointsPivotyourbodyandchamberyourkneesothatyourkickinglegisperpendiculartotheverticaltargetlinebeforekicking.Pivotingandalignmentofyourhips,legsandshouldersareparamount.

strikingareaBlade,bottomoftheheel,bottomofthefoot

targets1.knee

2.thigh

3.pelviccrease

4.shin

5.ankle

6.ribcage

7.stomach

8.armpit

9.neck

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeup,pointingatthetarget.

3.Pivotyourstandingfootsoyourbodyisorientedlaterallytothetarget.Besuretofullypivotyourhipsothatyourkickingfoot,buttock,shoulderandheadarealigned.

4.Snapyourkneeandshootthebladeofyourfootintothetarget.Alignyourtoeslowerthanyourheelformaximumpower.Keepyourheadupandyourhead,shoulder,hip,kneeandfootononeplane.

5.Withdrawthefootquicklyafterthekickandrepose.FRONTVIEWofsidekick:noticethekickingfoot,hip,standingfoot,shoulderandheadarealignedandthearmscoverthechestandlowertorso.

variationsYoucanusesidekicktohitanytarget:low,middleorhigh,standingorontheground.Thekeyistokickquickly,buttoalignyourbodycorrectlynomatterwhatthesituationandpenetratethetargetdeeplywithyourkickingfoot.Inaself-defensesituation,it’sacceptableandevenhelpfultoplaceoneorbothhandsonthegroundforsupportandaddedpower.Highsidekickwiththerightarmstretchedoutalongwiththekickinglegforbalance

Highsidekickhas3keyelements:1.astrongsupportleg;2.aflexiblekickingleg;3.strongabmusclestostabilizethetorso.Tokickatyourmaximumheight,fordemonstrationpurposesortotestyourself,ithelpstodropyourtorso(asshownhere)whilekeepingyoureyeonthetarget.

applicationsThesidekickispopularforself-defenseandboardbreakingdemonstrationsforitsdynamicandaestheticimpression.Butfarmoreimpressivethanthelookofacrisphighsidekickisitsdestructivecapacityinself-defenseandfighting.Withgoodtiminganddistance,oneperfectlyexecutedsidekickcanknockanopponentoutoftheringortohisknees.

SPORTAPPLICATIONS

Ahighsidekickisagoodcounterattackwhenanopponentstepsintoattack.

Amiddlesectionsidekickisagoodwaytopushanopponentbackwardtocreateadditionaldistanceinsparring.

Usingtheheelofyourfoottokicktothefaceofanunguardedopponentcanresultinaknockout.

SELF-DEFENSEAPPLICATIONSWhenanopponentlungestowardyou,kicktheinsideofhiskneetostophisadvance.

Asidekicktotherearoftheopponent’sleadlegisaquickandeasywaytoknockhimtohis

knees.

Whenyoucatchortrapanopponent’skickingleg,throwalowsidekicktotheuppercalftotakehimdown.

Usethelongreachofthesidekicktowardoffanopponentwithaweapon.

Ifyou’vefallenorbeenthrowntotheground,quicklythrowasidekickintotherearoftheassailant’skneetoknockhimdownandawayfromyou.

Sidekickcanalsobeusedwhenbothfightersareontheground.

SIDEKICK:TOESUPORDOWN?Formaximumpower,yourtoesshouldbelowerthanyourheelwhenyouperformasidekick.Thiscreatesaslightdownwardturntoyourkickingfootanddrivesyourheelintothetarget.Italsoalignsyourbodyweightdirectlybehindyourkickandaidsinbalance.Ifyourfootisnotturnedslightlydownwardonimpact,youmightbeunbalancedbackwardbyastrongeropponentoranopponentwhoresistsbythrowinghisweightforwardintoyou.Itiseasiertoturnyourfootdownwardwhenyoucompletelyrotateyourhips.

commonmistakesMISTAKE1:Curvedbodyorhipstickingouttotherear.

SOLUTION:Thekeytopowerinthesidekickliesinprecisebodyalignment.Don’tletyourhipleavetheforcelineofthekick.Stretchyourbodyfullysothatyourtorso,hip,kneeandfootarealignedonthesameplane.

MISTAKE2:Droppingthehead.

SOLUTION:Lookatthetargetoveryourkickingsideshoulder.

MISTAKE3:Kickingtoohigh.

SOLUTION:Forpracticalapplications,sidekickshouldbepowerfulandakickthat’stoohighcanlackpowerbecauseyourbodyisnolongerbehindthekick.Choosearealistictargetheight.

•remember1.Alignyourhip,knee,andfoot,andkickalongtheshortestpathtothetarget.

2.Rotateyourhipfullyforpower.

3.Strikethetargetwiththebladeorbottomofthefoot.

4.Lowerthetoesslightlybelowtheheeltoenhancepowerandbalance.

•avoid1.Droppingyourheadortakingyoureyeoffthetarget

2.Kickingtoohighforthesituation

3.Curvedbodyalignment,hipstickingouttotherear

onethoughtoneactiondrillAlthougheverytechniquehasmultiplestagesofexecution,youshoulddoeachkickasasingleactionwithoutseparationintimeandmotion.Inthebeginning,thiswillbeveryhard;itmightevenseemimpossible.Buttherearemanyexercisesanddrillsyoucanusetodevelopmusclememoryandreachthesingleactionstage:visualization,kickingatthestretchingbar,practicingwithahandheldorsuspendedtarget,doingtimedtargetkickingdrills(howlongdoes5kickstake?10?),shadowsparringandincorporatingkicksintosparring,self-defenseorformspracticeroutines.Finally,ultimately,trytoskipthethoughtprocessofbringingyourkneeup,rotatingthebodytotheside,lookingatthetarget,etc.Justkick.Fast.Holdthestretchingbarandvisualizethemotionofsidekickbeforeyoukick.

Kick,internalizetheprocess,andadjustyourposture.Repeatatleast50timesadayoneachsidetodevelopmusclememoryforeverynewkickyoulearn.

FORAGREATKICK:1.Learn,understandandinternalizethemechanicsofthetechnique.

2.Aimatatargetofareasonableheightanddistance.

3.Kickfast.Afastkickprovidesyouwithlesstimetothinkandanalyze,soyourbodynaturallyadjustsandcontrolsitself.

PenetratingforceKickingpowercomesfromthecombinationofyourbodyweight,thespeedofthekick,andthedistancecovered.Sinceyourbodyweightisconstant,itisimportanttoincreaseyourkickingspeedandtoreleaseyourkickintothetargettothefullestextentpossible.Thinkofkickingseveralinchesbehindthetarget,intothecenteroftheheavybagorbehindyouropponent’sbody.Striveforpenetratingforce,notpushingforce,byreleasingthefullweightofyourbodyintothetargetatimpact.

Aimforatargetthatisseveralinchesbehindtheoneyouwanttostrikeandstretchyourkick

tothefullest.

Explosivepenetratingforcecausesthetargettocollapseratherthanbepushedaway.Imaginetheeffectonahumantorso.

TIPSFORHIGHSIDEKICK:Youshouldbepracticalwithsidekick;generally,youdonotneedtokickhigherthanstomachlevel.However,ifyouwanttoimprovetheheightofyoursidekick,herearesomeexercisesyoucando:

1)Dolowhorseridingstancefor60seconds(photo2).Restfor30seconds.

2)Doadeeperhorseridingstancefor60seconds.

3)Squatdownandholdyourankles.Breathedeeplyfor60seconds.

4)Fromstep#3,putbothhandsonthefloorinfrontofyou.Slideyourrightfootallthewaytotherightandstretchyourrightlegfor60seconds.Repeatwiththeleftleg.

5)Standupandwalkaroundwhilebreathingdeeplyandshakingyourlegsandanklestoloosenupthemusclesandjoints.

6)Holdabar,chairortableforsupport,andraiseyourrightlegforaslowsidekick.Holdintheairaslongasyoucan.Repeatontheleftside.Doaminimumof3setsof15secondsonbothsides.

7)Ifyourhaveapartner,lethimholdyourlegandraiseitslowlyin

sidepositiontoalittlepastthepointwhereyouarecomfortable.Ifyoudon’thaveapartner,youcanuseawall(photo3)tosupportyourkick.Repeat3timesoneachside,holdingfor15secondseach.Eventuallyyoumightbeabletouseadoorframeforthisexercise(photo1)

Repeatsteps#1-7threetimesaweekfortwelveweeks.Monitoryourprogressweeklybykeepingajournalsoyoucanseeyourprogressoverthethreemonthperiod.Itisimportanttoknowyourlimitsandprogressfromthere.Aslongasyouaremakingpositiveprogress,whereyoubeganfromisn’tveryimportant.

KNEEKICKpurpose

Kneekickisusedtostrikeanopponentinclosequartersorgroundfighting.Themaingoalofkneekickingistosystematicallydraintheopponent’senergyandwillbyinflictingpainonexposedtargetslikethethigh,ribcage,stomachandgroin.Foradvancedpractitioners,ajumpingkneekicktotheheadcanbeadeadlyweapon.

keypointsSecuretheopponentbyholdinghisneck,headortorsobeforekicking.Preciselyattackvitalpointssuchasthegroin,outerthigh,andribcage.

strikingareaUpperknee,frontalknee,innerknee

targets1.groin

2.lowerabdomen

3.solarplexus

4.sternum

5.head

6.ribcage

7.thigh(outside,inside)

8.knee

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Raiseyourkneetowardthetarget.

3.Snapthepelvisandthrustthekneeupwardwhilepullingdownwithyourhandsandsharplyexhalingasyoutightenyourabdomenmuscles.

4.Forrepetitivekneestrikes,setyourfootdowntowardtherearofyourstance.Forcombinationstrikes,setyourfootdowninfront,closetotheopponent.FRONTVIEW:Beginpracticingwithamid-heightkneekick.Holdthispositionfor15secondsatatimetodeveloppelviccontrol.

JUMPINGKNEEKICKAjumpingkneekickisoneofthemostadvancedfightingtechniques.Whenyoudeliverajumpingkneekick,keepyourheadup,focusyourattentiononyourlowerabdomen,andtrytoformatriangularshapewithyourbody(yourstrikingkneeisthetipofthetriangle).Noticehowcompactthebodyisatthemomentofimpact.

variationsKneekicksvaryfromstyletostyleandperformertoperformer.Youcankickvertically,horizontallyordiagonally,upward,downward,inwardoroutward.Oryoucankickinsomecombinationoftheabove.Thekneekickisthemostversatilekick,particularlyincombatsports.

BOTTOMLINE:Strivetodevelopabsolutepelviccontroltomanipulatethedirectionandforceofthekneekick.Straightupwardkneekick

Roundhousekneekicktothemiddlesection

Jumpingroundhousekneekick

Jumpinghorizontalkneekick

THEKNEE:thekingofkicksThekneesarethemostpowerfulweaponofyourbody.Inmost

traditionalmartialartscompetition,kneekicksareprohibitedduetotheirpotentiallydangerouseffects.Inmoderncombatarts,kneekicksareknownfortheirbrutaldestructiveforceinbothstandingandgroundfighting.

VisualizeyourKickTherearetwotypesofvisualizationthatyoucanusetoimproveyourkicking.Themorebasicmethodistechnique-specific.Beginwiththisandthenmoveontothemind-specificmethodasyouadvance.

1.Technique-specific:Seeorvisualizeyourselfdoingatechniquestep-by-stepingreatdetail,suchasthefivestagesofeachkick:Ready,Shift,Pivot,Kick,andRepose.Thisisagoodwaytoimprovetheaccuracyofatechnique.

2.Mind-specific:Mentallyfocusonthetechniqueasawhole.Inyourmind,seeyourselfgivingaperfectperformance,likeamoviestar.Thisisagoodwaytoimprovethespeedandefficiencyofyourtechniques.

applicationsKneekickisthemostpowerfulkickinaclosequartersfight.Asolidkneekicktotheouterthighorgroincaneasilysendanopponenttothefloor.Akicktotheribcageorsolarplexuscanstoptheopponent’sbreathing.Akicktothechinorthenosecanresultinaninstantknockout.Ontheground,akneekickisusefulforkeepinganopponentondefenseorweakeninghisresolve.

SPORTAPPLICATIONSGraspthesideorrearoftheopponent’sheadtoholdhiminplaceforanupwardkneekick.

Grabbehindtheopponent’snecktodrivehisbodydownwardintoyourroundhousekneekicktothelowerabdomen.

SELF-DEFENSEAPPLICATIONSAdropkneekickisapowerfulwaytofinishadownedassailant.

Subdueastrugglingassailantwithkneekickstotheribs.

commonmistakesMISTAKE1:Themostcommonerrorinkneekickingisanglecontrol-eitherbecausethekneeisnotfoldedtightlyorbecausethehipisopenedtoowide.

SOLUTION:Keepyourkneefoldedassharplyaspossibleandthrustyourpointedkneeusingthesnappingforceofyourpelvis.Bykeepingyourkneefoldedtightlyandusingyourpelvistocontrolthedirectionofthekick,you’llfinditeasiertocontroltheangleofyourstrike.

MISTAKE2:Anothercommonproblemisdistancecontrol,oftenduetohesitation.

SOLUTION:Don’twaitforperfecttimetostrike.Inpractice,focusonseizingthemomentandthrowingyourkneeinstinctivelytoopeningsonthethigh,stomach,kidney,chest,neckorhead.

•remember1.Pointyourknee.

2.Useyourpelvisforpowerandcontrol.

3.Practiceshort,middle,andlongkneekicks.

4.Synchronizetheupwardmotionofyourkneewiththedownwardmovementofyourhands.

5.Exhalewhenkicking.

•avoid1.Poorangleofkick,notfoldingthekneetightly

2.Widearcofkick,openingyourhiptoowide

3.Tardyexecution

4.Muscletension

5.Strikingwiththeedgeofthekneecap

6.Self-injury

RAISINGKICKpurpose

Raisingkickisusedtoimprovelegflexibility.However,ifyoudropyourfootwithforceafterraisingit,itbecomesanaxekick.Ifyoukickanopponentwhoisbehindyou,itbecomesarearkick.Itcanalsoscareanopponentintobackingupsoyoucanfollowupwithaprimarykick.

keypointsRelaxyourbodyandkeepyourtorsoerecttogainkickingheight.Keepyourarmsnearthekickinglegforbalanceandcontrol.

strikingareaBall,toes,bottomofthefoot,heel

targets1.head

2.sternum

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourstraightleguptowardyourchestandletyourfootgooveryourshoulder.Donotputanypowerinthismovement;simplyfocusonraisingyourlegashighaspossible.

3.Returnyourlegalongthesamepathinarelaxedbutcontrolledway.*Breatheoutasyouraiseyourlegandbreatheinasyouloweryourleg.

variation1.Pullyourtoesdownwardforanextrastretchinyourhamstringmuscles.

2.Pointyourtoestogetextralengthinyourkick.

applicationsAlthoughraisingkickisprimarilyusedforimprovingflexibilityandtheheightofyourkicks,itcanbepracticalinunusualways,perhapsduetotheelementofsurprise.Injusttherightsituation,raisingkickcanbeapracticalwaytoshockanopponentwithanunorthodoxcounter-movement.

SPORTAPPLICATIONUseaquick,lightraisingkicktoblockanopponent’shighfrontkickorinsidecrescentkick.

SELF-DEFENSEAPPLICATIONRaisingkickisagoodwaytoimproveyouraxekickbydynamicallystretchingthehamstringmuscles.

Inthisunorthodoxself-defenseapplication,youcanthrowaraisingkickagainstanassailantwhoattacksfrombehind,strikingwiththetheballofthefoot.

commonmistakesMISTAKE1:Hunchingtheupperbody.

SOLUTION:Themostcommoncauseofpoorposture,especiallyinthetorso,isexcessivemusculartension,eitherbecauseyouaretryingtokicktoohighortoohard.Toremedythis,keepyourupperbodyerectandrelaxedwhileyouraiseyourlegsmoothlyandwithoutpower.

MISTAKE2:Raisinguponthetoes.Thisisalsousuallycausedbykickingtoohighortoohardforyourskilllevelandwilloftenleadtoanothercommonmistake:loweringyourupperbodybackwards.

SOLUTION:Relaxandkickatanattainableheightwithoutpower.Reducemuscletensionbyhavingrealisticexpectations.Bendyourstandingleg(knee)slightlytoeliminatethestraininyourhamstringsthatleadstoraisinguponyourtoes.

•remember1.Keepyourpostureupright.

2.Relaxyourshouldersandneck.

3.Advanceprogressively.

4.Raiseyourlegsmoothly,withoutpower.

5.Exhaleasyouraiseyourleg.Bendingyourstandingkneeslightlywillallowyoutokickhigherwhilemaintaininggood

posture.Keepyourarmsaroundyourkickinglegforbalance.

•avoid1.Strugglingtokickhigherthanyourpresentskilllevelallows

2.Tryingtoprogresstooquickly

3.Hunchingyourupperbody

4.Liftingyourstandingheelexcessively

5.Leaningyourbodybackward

timing&breathingBreathingiskeytoconvertinginternalenergytopower.Whenyourbreathingandtechniqueareinsync,yourkickcarriesmaximumforce.

Breathenaturallyasyoumoveandyourbodywilltellyouwhentobreatheinandout.Herearesomeguidelinestohelpyougetstarted:

1.Fordirectkicks,inhalebeforekickingandexhalewhenyoukick.Atthemomentofimpact,exhalesharplywhiletighteningyourlowerbelly.

2.Forsteppingkicks,inhalewhenyouraiseyourleg,stepforward,turnaround,orjump.Exhalewhenyoukick.

BOTTOMLINE:Powercomeswithexhalationatthemomentofimpact.

HOWTOKICKWELLwithyourweakerleg:1.Stretchtheweakerlegmuscleswellandalwayswarmuptopreventinjuries.

2.Strengthenyourweakerlegbydoingveryslowcontrolledkickswearingalight(2to5pound)ankleweight.Startwiththelightestweightandworkyourwayup.Startwith3setsof10repetitionsoffrontkickorroundhousekick.

3.Removetheweightanddo10repetitionsslowlyandthen10morewithspeed.

4.Practice3setsof15repetitionsonaheavybagorhandheldtargetwithpower.

5.Practicesteps1-4consistently,3timesperweek.Youshouldbegintoseeresultsinafewweeks.Whenyoudo,increasethenumberofsets,speedandpowerortryapplyingtheexercisestomoreadvancedkicks.

6.Trackyourprogressinyourtrainingdiaryornotebook.

7.Re-evaluateyourprogressandreviseyourgoalseverytwoweeks.

OUTSIDECRESCENTKICKpurpose

Outsidecrescentkickisusedtostriketheopponent’sfaceatanin-to-outwardangle.Itissimilartowhipkick;thedifferenceisthat,forwhipkick,youshouldturnyourbodyfullytothesidewithalargerarcwhereasforoutsidecrescentkick,yourbodyfacesmoretothefront

thantheside.

keypointsFromfightingstance,firstrotateyourupperbodyandcoilyourhipintheoppositedirectionofthetarget,thenarcyourfootinfrontofyou,diagonallyacrossthetarget.

strikingareaBlade,bottomorballofthefoot

targets1.face

2.neck

howto1.Fromfightingstance,shiftyourweighttothefrontlegandbegintorotateyourfrontlegandtorsodiagonallyawayfromthetarget.

2.Bringyourfootaboveyourhead,arcingoutward.

3.Snapyourfootoutwardinanarctowardthetarget,strikingthetargetatthetopofthedownturn.

4.Afterkicking,controlyourfootasyoucompletetheoutwardarcandreturntofightingstance.Maintainyourcenteronyourstandinglegthroughoutthekicksoyourkickinglegiseasiertocontrol.

FORSTRONGFLEXIBLEKICKSKickslikecrescentkickandaxekickderivetheirpowerfromalargerangeofmotion,sotheyrequireflexibilityasmuchasmuscularstrength.

Todeveloppowerinthesekicks,tryusingabiketubeorresistanceband,withoneendattachedtoafixedobjectandtheothertoyourankle.Performyourkickssothattheyaretravelingawayfromthefixedendoftheband,creatingresistanceforeachrepetition.Controlyourkickstoavoidinjuringyourjointsduringresistancetraining.

Asyougetstronger,addmoretubingorheaviertubingtoincreasethe

resistance.

applicationsOutsidecrescentkickisusefulforkickingatorknockingawayanythingenteringtheverticalcenterlineofyourbody.Youcankickanopponent’sfaceoryoucanuseyourfoottodeflectapunch,graborkick.Outsidecrescentkickcanstrikeatargetwiththebottomofthefoot,theblade,theankle,oreventheshin.*Beginwithalowkickandkickhigherasyougetusedtothemotion.

SELF-DEFENSEAPPLICATIONSJustafteranopponentfinishesanattack,counterwithanoutsidecrescentkicktothefaceusingthebottomofthefoot(timinganddistancearethekeyfactors).

Striketheassailant’sknifewieldinghandwiththeankleofyouroutsidecrescentkick.

Usethelongrangeoftheoutsidecrescentkicktoknocktheopponent’spunchinghandaway(attackwhiledefending).

*Outsidecrescentkickshouldbeusedwithfollow-uptechniquessuchas:

Outsidecrescentkick+rearhandpunch

Outsidecrescentkick+rearelbowstrike

Outsidecrescentkick+rearlegfrontkick

Outsidecrescentkick+rearlegroundhousekick

Outsidecrescentkick+rearlegkneekick

commonmistakesMISTAKE1:Raisingthelegstraightupward.

SOLUTION:Balanceandthecorrectarcingmotionarethemostdifficulttoachievewiththiskick.Ifyouhavetroublemakingthein-to-outwardarc,startatwaistlevelwhereitiseasiertocontrolyourleg.

MISTAKE2:Bendingyourtorsoorleaningbackward.

SOLUTION:Whenyourupperbodyistiltedandthemusclesaretight,thearcofyourkickbecomessmallerandyouloseyourbalance.Focus

onkeepingyourheaduprightandyourshouldersrelaxed.Emphasizeflexibilityratherthanpower.

•remember1.Keepyourheadupright.

2.Relaxyourshoulders.

3.Afterkicking,letyourfootgoandreposeyourbodynaturally.

•avoid1.Bendingthetorso

2.Raisingthelegstraightupward

3.Leaningbackward

INSIDECRESCENTKICKpurpose

Insidecrescentkickisusedtostrikeaclose-rangetargetlocatedinfrontofyou.Theout-to-inwardtrajectorymakesitagoodsurpriseattack.Thetargetisusuallythefaceorsideofthehead.Itisalsousefulforchoppingdownwardontheclaviclearea.

keypointsSlapthetargetwithyourfootfromtheoutside.Relaxyourshoulders,erectyourspineandraiseyourfootlightlybeforereleasingitintothetarget.Usetheelementofsurprisetocatchyouropponentoffguard.

strikingareaBottomofthefoot,heel

targets1.face

2.chest

3.clavicle

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourrearlegupabout15°outsideofthetargetline.Snaptheinnerbottomofthefootinwardinanarctothetarget(usuallythefaceorhead).Youcanimpactthetargethorizontallyoratadiagonallydownwardangle.

3.Tofinish,continuethroughthetargetandreturntofightingstance.Yourheadshouldbeattheverticalcenteratalltimeswhileyourhandstravelintheoppositedirectionofthekickforbalanceandpower.

*Kickonlyflexibletargetswithinsideoroutsidecrescentkick.Kickinganimmovabletargetcandamageyourkneeorhip.

applicationsInsidecrescentkickhasasurpriseelementthatcanbeusedtointimidateaneageropponent.Itisusefulwhentheopponentattacksyourmiddleorlowsection,whenhelandsshortafteranattack,orwhenhehasaweaponinhishand.Theswingingofyourfootshouldbewelltimedtohitamovingtarget.Striveforalight,fastandprecisekick.

SPORTAPPLICATIONSCounteryouropponent’spunchtothestomachwithaninsidecrescentkicktothetemple.

Immediatelyaftertheopponentfinishesabackfiststrike,throwaninsidecrescentkicktotheface.

commonmistakesMISTAKE1:Themostseriousmistakeisincorrectdistributionofweight.

SOLUTION:Ifyouthrowyourfootforwardtooheavily,youexposeyourfacetotheopponent.Ifyouleanbackwhilekickingtomoveawayfromtheincomingopponent,youfallbackward.Toavoidtheseerrors,makesurethatyouuseshortagilefootworkbeforeliftingyourfootandstaycenteredoveryourkickingleg.

•remember1.Centeryourselfforbalancebeforekicking.

2.Moveyourfeetfirsttocreateoptimaldistancefromtheopponentandthenkick.

•avoid1.Tiltingthetorso

2.Over-rotationofthebody

3.Widearcofthekick

4.Throwingyourweightforward

AXEKICKpurpose

Axekickisprimarilyusedtostriketheheadandasuccessfulkick

oftenresultsinaknockout.Itisalsoeffectiveasacounterattackagainstaroundhousekickorinstoppingarecklessopponentfromrushinginonyou.

keypointsHaveafirmbase(standingleg)forstabilityandshiftyourweightcompletelyontoyourstandinglegtofullyrelaxthemusclesinyourkickingleg.Raiseyourlegasquicklyaspossibletogainmaximumheight.

strikingareaBottomofthefoot,heel

targets1.face

2.clavicle

3.sternum

howto1.Fromfightingstance,shiftyourweightfullytoyourfrontleg.

2.Bringyourlegstraightuponthetargetlinewiththekneeslightlybent.Bringyourkneetoyourchestand,whenyourfootreachesmaximumheight,snapitdownward.

*Youmayraiseyourlegwiththekneestraightandchopdownwardthefoot,keepingthekneestraight.Axekickmaybeexecutedwithasnappingforceorachoppingforce,dependingontheapplication.

Asthelegraisesvertically,thearmsspreadhorizontallyforbalance.Theentirebodyshouldmoveinunisontogeneratemaximumforceinthefootatimpact.Tuckyourchindowntodirecttheforceofyourbodyforwardandpreventleaningbackduringkicking.

Thehigherthefootgoes,themorepoweryourkickproduces.Thepowerofaxekickoriginatesinalargerangeofmotion.

applicationsTheultimategoalofaxekickistostrikeastationaryormovingtargetataperpendicularangle,utilizingtheadvantageofthelengthoftheleg.Althoughitrequiresgreaterdistancetobeeffective,itisespeciallyusefulagainstashorterweapon.Thusitispopularinmartialartcompetitiontostoppunchersandtocreatedistancebetweenyouandtheopponent.

SPORTAPPLICATIONSUseaxekicktotheheadasaclosequarterscounterattackagainstpunching.

Axekickisagoodwaytomaketheopponentmoveawayfromyou,tocreatedistanceorstopanaggressiveopponent.

SELF-DEFENSEAPPLICATIONAnaxekickisasafeandpowerfultechniqueagainstacrouchingopponent.

axekickcombinations:•Axekick+roundhousekick

•Axekick+sidekick

•Axekick+punch+roundhousekick

•Axekick+hoppingfrontkick

ACTIVEMUSCLERELAXATIONWhenyoufirstbeginpracticingkickslikeaxekickandraisingkick,youmightfinditquitehardtorelaxyourlegmuscles,whichwillcauseyourkickingheighttosuffer.Becausethelegissoheavy,itcanseemnearlyimpossibletoliftitwiththelightnessnecessarytokickaboveyourheadwhilemaintainingyourpostureandbalance.Tohelpyourelaxyourmuscleswhilepracticing,tryusingasupport,likeastretchingbar,toassistwithyourbalance.Thestretchingbarwillhelpyouanchoryourupperbodypositionandtakesomeofthestressoffyourstandingleg,allowingyoutorelaxyourkickinglegfully.

1.Holdthebarwithyourrearsidehandandanchoryourposturewithyourrearhandandfrontleg.

2.Swingyourrearlegupanddownafewtimes,beginningsmallandincreasinginheightprogressively.

3.Asyoufeelyourkickinglegrelaxandlighten,raiseitoncetomaximumheight,thenreturntostep2.Repeat10timesoneachside.

heightdrills

Usingavisual,physicaltargetisagoodwaytoincreaseyourkickingheightandtokeeptrackofyourimprovement.Ifyouarehavingdifficultyimproving,takeameasuredprogressiveapproach.Forexample,setagoalofincreasingyourtargetheightone-quarterincheveryotherday.Ifyoucanachievethesesmallincreasesregularly,you’llhaveincreasedyourkickingheightby12inchesinabout3months!

commonmistakesMISTAKE1:Themostseriousmistakewithaxekickisoverworkingyourmuscles.Whenyoutrytoohardtoraiseyourleghigh,themusclesgettightleadingtopainandfrustration.

SOLUTION:Theeasiestsolutionistoloweryourtargetheightandbuildupprogressively.Ifyouhaveprolongedpaininyourmuscles,restandhealfirst,thenbeginataheightyoufeelcomfortablewithandbuildupgraduallyasdescribedonpages126-127.

MISTAKE2:Pullingthetoesofthekickingfoot.

SOLUTION:Ifyouliftyourlegwithyourfoot,you’llfindthatyouhavetopullyourtoesbacktocreateenoughliftingforce.Instead,liftyourlegfromyourhipandthigh,keepingyourfootandanklerelaxed.

•remember1.Creategoodposturetoleavethekickinglegfreeoftension.

2.Plantyourstandingfootfirmlyforstability.

3.Buildtheheightofyourkickprogressively.

4.Raiseyourlegstraightupwardquicklyanddropyourfootonthetarget.

•avoid1.Pullingthetoes,whichcausesthehamstringmuscletotighten

2.Liftingtheheel,decreasingstability

3.Over-stretching,causingalossofbalanceandopeningyourselftocounterattacks

WHIPKICKpurpose

Whipkickisusedtostriketheopponentacrosstheheadorface.Ingeneral,useabacklegwhipkickforattackingandafrontlegwhipkickforcounterattacking.Settinguptheproperdistanceandheightisthekeytosuccessinusingthewhipkickasacounterattack.Thebestoption:justastheopponentfinisheshiskickingattack,throwawhipkickcountertohisface.

keypointsWhipkickisagoodwaytostrikeyouropponentwithasurprisecounterattack.Waituntilyouropponentexposeshisfaceafteranattackandthenstrike.

strikingareaBottomofthefoot,toes

targets1.face

2.temple

3.neck

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeuppointingtowardthetarget.

3.Pivotyourstandingfootandalignyourbodyperpendiculartothetarget,withyourshinparalleltothefloorandkneetightlyfolded.

4.Raiseyourkneeasyouunfolditandhookyourfootacrossthetarget,pullingyourfoottowardyourbuttocksasyouopenyourhip.Kickthroughthetargetandreturntofightingstance.

Kickhorizontallyacrossthetargetwithmaximumrangeofmotion.

Thehorizontalalignmentofthehipshownhereenablesyoutokickhigherandwider.

applicationsAfrontlegwhipkickisfasterandeasiertodothanarearlegwhipkick.Themosteffectivetargetsforwhipkickarethejaw,cheek,temple,andneck.Thekeytothrowingasuccessfulwhipkickis

timing;youmustreactassoonasyouseeanopentarget.Ifyoudelayevenafractionofasecond,youropponentwillbetoocloseortoofarawaytostrike.Whenyoupracticewhipkick,focusonaquickinitiationofthekickandadirectpathofmovementtothetarget.

SPORTAPPLICATIONSAstheopponentstepsin,throwafrontlegwhipkicktothejaw.

Whentheopponentlandsafteranattack,throwafrontlegwhipkicktotheear.

Astheopponentraiseshislegforaxekick,launchawhipkickcounterattack.

SELF-DEFENSEAPPLICATION:Useawhipkicktotheneckofanopponentpreparingtoattack.

MARTIALARTSAPPLICATION:Right:Inapre-arrangedstepsparringtechnique,grabtheopponentasyoukickoverhispunchingarm.

rangeofmotionRangeofmotion,orROM,isthemeasurabledistancebetweentheflexedpositionandtheextendedpositionofajoint.ThegreatertheROMofyourkickis,themorepoweritgenerates.ROMcanbeincreasedbyimprovingflexibilityofthemusclesinthelegsandtorso,andofthejointsinthehip,spineandknee.WhipkickpracticetoahandheldtargetisanexcellentwaytoimproveROMinasafeway.Avoidkickingimmovabletargetswithwhipkick.

Foradvancedpractitioners,additionalfollowthroughafterawhipkickisagoodwaytoincreasepower.

Thegreatertherangeofmotioninyourkick,themorepoweryourkickgenerates;themoreflexibleyouare,thegreaterrangeofmotionyouhave.Theexerciseshownherewillincreasetherangeofmotionandflexibilityofyourhipsforwhipkick.

Holdingthebar,pointyourtoesandliftyourrightlegtotheleft,acrossyourbody.Thisstretchesyourhipandtorsomuscles.

Begintorotateyourupperbodytotherightandopenyourhipsasyouraiseyourleg.Thisstrengthensthemusclesofthebuttockswhileopeningthehips.

Continueraisingyourleg,withyourtoespointed.Thefinalpositionofthisstretchisthesameasthemomentofimpactforwhipkick.Thisstretchesthehipjointandthemusclesinthefrontoftheleg.

commonmistakesMISTAKE1:Exposingyourtorsototheopponentduringorafterkicking.

SOLUTION:Thisisgenerallycausedbypoorpostureorkickingtooslowly.Besuretokeepyourhandsandarmsclosetoyourbodyinaguardingposition,whipyourkickquicklyacrossthetargetandavoidspinningyourtorsotowardthetargetafterkicking.

MISTAKE2:Kickingtooshortorwithlimitedrangeofmotion.

SOLUTION:Themaincausesarelackofflexibilityandcoordination.Whipkickisacomplexmovementthatworksagainstthenaturaltendenciesofthebodybecauseitforcesthespinetobendbackward.Improvingtheflexibilityandstrengthofyourbackandabmusclesinadditiontostretchingyourlegsandhipswillcorrectthisproblem.

•remember1.Keepyourheadstraight.

2.Firmlyplantthestandingfoot.

3.Pivotyourfootforaquickandsmoothrotationofthebody.

4.Keepyourkickinglegfreeoftension.Extendyourfootabout6-12inchesinfrontoftheintendedtarget.Morethanthisandyourkickwillbetoowide.Lessandyouwillnothaveenoughspacetogenerateapowerfulslappingmotionpriortocontactingthetarget.

•avoid1.Kickingtoohigh

2.Exposingyourtorsototheopponentafterkicking

3.Kickingtooslowlyandexposingvitaltargetstotheopponent

TWISTKICKpurpose

Twistkickisanirregulartypeofkickwhichtravelsintheoppositedirectionofconventionalkicks.Thepowerandeffectivenessoftwistkickcomefromcoilinganduncoilingthebodyfromanunusualangle,howeverthisalsomakesitvulnerable.Thedangeristhatyoumayexposevitaltargetsonyourtorsoafterkicking,soyouneedtoprotectyourbodyduringandafterkicking.

keypointsKeepyourheadandstandingfootmostlyfixedwhilerotatingyourchestandhipssequentiallyinanoutwardUshape.

strikingareaBall,blade,instep

targets1.face

2.temple

3.neck

4.ribcage

5.stomach

6.innerthigh

7.innerknee

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeupandtwistyourbodyslightlyinward,beginningwithyourchestfollowedimmediatelybyyourhips.Asyoudoso,raiseyourkickinglegwiththefootandkneetiltingabout30to45degreesupward.

3.Pivotyourstandingfoot,reversetherotationofyourhipandtorsooutward,unfoldyourkneeoutward,andkickoutward-upwardwiththeoutside,ballorbladeofyourfoot.Allofthesestepshappensequentiallyandalmostsimultaneously,likecoilingandreleasingaspring.

variationsTwistkickisusefulforkickingsoftorvulnerabletargetssuchastheinnerthigh,groin,lowerabdomen,solarplexus,neck,chin,nose,ears,andmandibularjoint.Forkickingtothelowerabdomen,solarplexusorneck,strikingwiththeballofthefoot(photo1)ismosteffectiveduetoitspenetratingpower.Formostoftheothertargets,theoutersideofthefoot(photo2)iseffectiveduetoitswidestrikingsurfacearea.

Whenstrikingwiththeballofthefoot,rotateyourbodyfullysothattheballcontactsthetargetareaassharplyaspossible.

Whenstrikingwiththeoutersideofthefoot,putyourbodyweightbehindthekickforadditionalpower

applicationsThisisakickthatisrarelyused,sotheelementofsurpriseisoneofitsprimaryadvantages.Useittoshockorconfuseyouropponentthenfollowupwithapowerfulcombinationsuchasanelbowstrikeorroundhousekick.

SELF-DEFENSEAPPLICATIONSAlongtwistkicktothegroincanstopanadvancingassailant.

Agoodtimeforatwistkickisaftertheopponentmisseswithaforwardattack.

hipjointexercisesBecauseofitsunusualpathofstriking,twistkickcanresultininjuriestothemusclesandjointsofthehiporgroin.Youcanimproveyourflexibilitybydoingthesesimpleexercises:

Verticalfootlifting:Alternatelyliftyourrightandleftfoottohiplevel.Inhalewhilerestingandexhalewhenyouliftyourfoot.Youcandothisin-placeorwhilemovingaroundtheroom,interspersingthekneeliftswithfootwork.Repeat3setsof20repetitions,alternatingsides.*Aftertheexercises,shakeyourlegstoreleasetensioninyourhips.Youcanstandandshakeonelegatatimeorsitonthefloorandshakebothlegssimultaneously.

Outwardkneelifting:Liftyourkneeoutward,alternatinglegs.Raiseyourfootonlytokneelevel.Asyouraiseyourkneeandopenyourhip,yourbodywilltwistnaturally,creatingacoilingmotion.

commonmistakes

Themostcommonmistakeisputtingtoomuchpowerinthekick,resultinginabreakdowninpostureandinefficientuseofyourenergyaswellaspotentialjointinjuries.Tocorrectthis,holdastretchingbarandpracticeslowlywithoutforceuntilyoumasterthepathofthekickingmotionandcangenerateforcefromrangeofmotionratherthanmusclepower.

•remember1.Centeryourbody.

2.Generatepowerfromyourhips.

3.KeepyourbasefootfirmlyPlanted.

4.Keepyourheadasstraightaspossible.

•avoid1.Kickingtoofarpasttarget

2.Breakingtheverticalcenter

TwistingPowerTwistingpowercomesfromcoilinganduncoilingthemusclesofthetorso.Beforepracticingtwistingoutwardwithyourkick,youcandevelopyourtwistingskillsbykickingupwardfirst.1.Bringyourkneeforwardatatiltedangle.Yourarmsswingtotheleftinitiallyandreturntothispositionnaturally.

2.Raiseyourkneetoyourchest,whilepivotingyourstandingfoot.

3.Kickatatargetdirectlyonyourcenterline.Notethedifferencebetweenthistargetandtheoneonpage146,whichliesaboutonefootoutsidethebody.

PUSHINGKICKpurpose

Pushingkickisusedtostopanincomingopponentortopushawayanopponenttocreatespaceforastrongerattack.Chamberyourkneequicklyandpushtheopponent’slowerabdomenorthigh.Youcanalsoraiseyournearlystraightlegandpushstraightforward.Thegoalofthiskickistodestroytheopponent’sequilibrium.

keypointsAttacktheopponent’scenterofgravity.Don’tkicktoohigh;kickthemiddleofthebody.Maintainyourbalancebybringingyourarmsandtorsoforwardwithyourkickingmomentum.

strikingareaBall,bottomofthefoot

targets1.lowerabdomen

2.femoralcrease

3.thigh

4.solarplexus

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Bringyourkneeforwardtowardthetarget.

3.Raiseyourkneetochestlevelandpushyourfootforward.Keepyourupperbodyerectandbringyourbodyweightforwardwiththemomentumofthekick.

*Youmaypushwiththeballorbottomofthefoot.

variationsPushingkickisatiming-sensitivetechnique.Useittotakeadvantageofanopponentwhorushesinrecklesslyortopushawayanindecisveopponentashehesitates.Ifyouneedtoreactquicklytoanopportunity,useafrontfootpushingkick;forapowerfulpush,usetherearfoot.Theformercreatesspeedyaction;thelatteranagressiveattack.Hoppingfrontfootpushingkickasaquickcounter

Rearfootpushingkickforapowerfulattack

applicationsPushingkickisatacticalskillusedtobettercontroldistanceinafightbyunbalancingtheopponent’scenterofgravity.Pushajoint,suchasthekneeorhipcrease.Accordingtothesituation,youcanpushstraightforwardwithafrontkick,horizontallywithasidekick,ordiagonallywithahybridofthetwo.Thefundamentalprinciplesofexecutionforalloftheseapplicationsarethesame.SELF-DEFENSEAPPLICATION:Useadiagonalpushingkicktothekneetointimidateanopponent.

SPORTAPPLICATION:Usealongpushingkicktotheopponent’storsotocreatespaceforafollowupattack.

SELF-DEFENSEAPPLICATION:Useasidepushingkicktotheribcagewhileavoidingtheassailant’slungingattack.

SELF-DEFENSEAPPLICATION:Astompingpushkicktothegroincanincapacitateadownedassailantallowingyoutoescapetosafety.

SPORTAPPLICATION:alongpushingkickwiththeballofthefootnegatestheopponent’spunches.

commonmistakesMISTAKE1:Losingbalanceduringthekick.

SOLUTION:Keepyourstandingkneeslightlybentanddon’toverextendyourkickingleg.Also,bringyourupperbodyforwardwiththekickandkeepyourarmsclosetoyourbody;don’tleanbackward.

MISTAKE2:Telegraphingyourmovement.

SOLUTION:Beginyourkicklikefrontkickandpushatthelastmoment.Don’tmakeyourinitialmovementtoolarge.

•remember1.Pushthroughthetarget.

2.Bendsupportingknee.

3.Useyourbodyweight.

4.Controlyourtorso.

•avoid1.Openingyourarms

2.Leaningbackward

3.Overextendingyourkick

4.Kickingabovethewaist

weightshiftingforpushingkickPushingkickrequirescoordinationandflexibilitytodeliverpower.Hereareexamplesofexercisesforrear(1-3)andfront(4-6)footpushingkicksusingaheavybag.

1.Fromfightingstanceshiftyourweighttothefrontleg.

2.Bringyourrearkneetothefrontatchestlevelandleanyourbodyforwardasyoucomeintocontactwiththebag.

3.Pushyourfootasfarintothetargetasyoucanwithoutbreaking

yourposture.Besuretobringyourupperbodyforwardwiththekickandkeepyourguardup.

4.Fromfightingstance,hopyourrearfoottoyourfrontfoot.

5.Uponarrivaloftherearfoot,quicklyraiseyourfrontfoot,keepingyourbodyturnedslightlysideways.

6.Stretchyourkickinglegintothetargetandleanyourbodyforward

asyoupushthebag.

FLYINGSIDEKICKpurpose

Flyingsidekickisusedtostrikearunawayorchargingopponent.Thedynamicappearanceofflyingsidekickmakesitpopularfordemonstrationsaswell.Theultimategoalofpracticingthiskickistoattainmaximumjumpingdistanceandheight.Itrequiresmuscularstrengthandcoordinationtoachievecompletesynchronizationofthebodywhileintheair.

keypointsThemainforceofflyingsidekickcomesfrommomentumandtheextensionofthelegonimpact.Whenyoujump,makeyourbodycompactandthrustyourlegatthetargetjustpriortoimpact.

strikingareaBlade,ball,bottomofthefoot,heel

targets1.head

2.neck

3.chest

4.solarplexus

howto1.Fromfightingstance,sizeupthedistanceandheightofthetarget.

2.Stepforwardandtakeasmanystepsasyouneedtopaceyourself.

3.Atthepointofjumping,pivotyourbody180°andelevateyourtorsoashighasyoucan,whileraisingyourkickingkneetochestlevel.

4.Justbeforereachingthepeakofthejump,bringbothkneesclosetoyourbodyandletyourcompactbody“fly”towardthetarget.

5.Atthepeak,snapyourprimaryfootoutinasidekick.Keepyourotherlegtuckedinclosetoyourbuttockstoaugmenttheflyingmomentum.

Upwardflyingsidekickismoreadvancedthanconventionalsidekickandrequiresoutstandingflexibilityandstrengthofthelegmuscles.Thetorsoleansbackmorethanhorizontalflyingsidekicktoallowthekickinglegtostrikeupward.

applicationsFlyingsidekickispowerfulbecauseitdeliverstheweightoftheentirebody,whichispropelledbythemomentumofrunningandjumping.Whenusedwithcontrolandcoordination,itcanknockanopponenttotheground.Flyingsidekickrequiresalongapproach,soitismorecommonlyusedfordemonstrationsandboardbreakingthanin

practicalapplications.Ashortflyingsidekickagainstalungingopponentcantakehisbreathawayandestablishdominance.

Flyingsidekickisanexcellenttechniquefordemonstrationsandboardbreaking.Practiceinfrontofmirrortocreateaproperformandwithalighttarget(suchasahandheldtarget)todevelopaccuracy.

*Whenexecutingaflyingsidekickwithoutafirmtargettostrike,forexampleinademonstration,jump,extendyourlegandholditintheairratherthankickingtofullextension.Puttingtoomuchpowerinaflyingsidekickwithoutapropertargettoabsorbtheimpactcanresultinjointinjuries.

PERFECTINGYOURFORM•Buildstrongmusclesinthelegsthroughsquats,lungesandjumpingdrills.

•Strengthenthestomachmuscleswithsit-upsandcrunches.

•Jumpropeorruninsandtostrengthenyourkneesandankles.

•Practicerunningrhythmicallyandjumpingafteraconsistentnumberofsteps.

•Alignyourbodyinatriangularshape(head,kickingfootandsupportingkneeasshownbelow)atthepeakofyourjump.

commonmistakes

Themostcommonmistakeoccursinjumping—eitherinloweringthetorsotothesideorrushingthesequenceofmovements.Tocorrectthis,followanaturalsequence:runtopickupmomentum,liftyourrearkneeforwardashighasyoucan,pivotyourtorsousingthemomentumoftherisingknee,stretchthekickinglegtowardthetargetwhilebringingupthesupportinglegup.Beginfromalowjumpandbuildupinheight.Besuretobuildyourlegstrengthsufficientlybeforeattemptingthiskick.

•remember1.Elevateyourtorsofirst.

2.Raiseyourkickingkneehigh.

3.Pivotyourbodytothesideandalignyourtorsoandlegsononeplane.

4.Makeyourbodycompactwhileintheairandunfolditwhenkicking.

•avoid1.Jumpingtoofarortoohigh

2.Droppingyournon-kickingleg

3.Rushingyourjumporkick

4.Kickingwithtoomuchpower

5.Loweringyourtorsotothesideorrear

6.Openingyourarmstoowide

SPINNING&TURNINGKICKSThespinningandturningkicksinthissectionarebasedonwhatyouhavelearnedsofar.Spinningorturningkicksinvolvequickrotationofthebodywhilemaintainingproperform.

Threeimportantelementsforsuccessfulspinningkicksarefocus,balanceandagility.Focusisenhancedbyspottingthetargetbeforeandafterturningyourbodyandfollowingadirectkickingpathtothetarget.Forbalance,keepyourcenterofthegravitylowerthannormalandstayrelaxed.Foragility,concentrateonmovingintuitivelyratherthananalytically.Tosucceed,beintunewithyournaturalawarenessratherthanworryingaboutyourmistakes.

BACKKICKpurpose

Incompetitionbackkickisveryoftenusedforcounterattackingagainstroundhousekickorasasurpriseattack.Backkick’spowercomesfromtherotationofthebody,howeverdeceptiveexecutionaddstothekick’seffectiveness.Sinceturningthebodyisrisky,youshouldspotthetargetimmediatelyafterturningandbeonguardatalltimes.

keypointsStartfromasidewaysstancetoreducetheinitialmovementofyourbodyandinitiationtime.Rotateyourhipfirstandthenthrowyourfootdirectlytothetarget,deliveringyourentirebodyweight,whichismagnifiedbythespinningmotion.

strikingareaBlade,bottomofthefoot,ball,heel

targets1.abdomen

2.solarplexus

3.neck

4.face

5.kidney

howto1.Fromfightingstance,shiftyourweighttotheneutralposition.

2.Turnyourheadandspotthetargetoveryourshoulderasyourotateyourbodysoyourbackistothetarget.Chamberyourkneewithyourkickingfootnexttothestandingknee.

3.Shootyourfootoutwhilewatchingthetargetoveryourshoulderandprotectingyourvitaltargetswithyourarms.Afterkicking,returntotheoriginalpositionorstepdownintofightingstance.

Keepyourheaduprightforoptimalbalance.Spotthetargetoveryourshoulderwhilemaintainingyourequilibrium.Utilizeyourarmstocenteryourbodyandtoprotectyourtorsowhileturning.Keepyourfootunderyourhipalongthecenterlinetoprotectyourgroinagainstacounterattack.

variationsVariationsofthebackkickaremostusefulwhenappliedintheleastexpectedmanner.Backkickfromtheground,forinstance,isaneffectivetechniquetosurpriseorconfuseanopponentwhoexpectsyoutostandandfight.Assoonasyouaredonekicking,useyouropponent’smomentarydistractiontogetupandprotectyourselffromstandingposition.Fromthekneelingposition,putyourhandsonthefloorsothatyouhaveafirmtriangularbaseofonekneeandtwohandstosupportabackkicktothelowerstomachofanadvancingopponent.Donotturnyourbody;keepitsidewayssothatyourgroinandfacearecovered.

Keepyourkickingfoottiltedsoyourtoesarelowerthanyourheel.

Keepyourheadupandyoureyesonthetarget.Bendyourkickingkneeslightlytofacilitatebalanceandtheabilitytomovequicklyafterkicking.

BODYALIGNMENTTohitamovingopponent,youneedtospinandkickquickly.Foraccuracyinsuchafastandcomplexmovement,yoursightline,foot,andtargetshouldbealignedononeplane.Toperfectyourkick,slowsupported-kickingdrills(right)canhelpyoudevelopmusclememory.Themorefamiliaryourbodyiswiththesequenceofthekick’smovements,themorepreciseyourkickwillbe.Threepointstabilization(1footand2hands)enhancespostureandaccuracywhile

developingmusclememory.

applicationsBackkickisaversatilekickthatisprimarilyusedtostopanincomingopponentorcounterattackagainstacircularkick(roundhousekick)oraverticalkick(axekick).Youcanuseitatshortormediumdistance,butavoidusingitfromlongrange.Retractyourfootimmediatelyandstayawayfromormoveinclosetoyouropponentafterkicking.SELF-DEFENSEAPPLICATION:Left:Whenanassailantgrabsyoufromtherear,takeonestepforwardandkickwhileleaningforwardtogainspace.

SPORTAPPLICATION:Below:Astheopponentlandsafterjumpingroundhousekick,counterwithashortbackkick.

SPORTAPPLICATION:Assoonastheopponentcompleteshisleftturnkickanddropshisbodyforward,counterwitharightbackkick.

SPORTAPPLICATION:Againstaleftaxekick,whentheopponentdropshisheadforward,counterwithabackkick.

Apowerfulbackkickisanaudiencepleasingdemonstrationskill.Ifyoutimeyourkickandthereactionofyourpartnerwell,theresultisawesome,artisticandentertaining.

Backkickonthegroundisfrequentlyusedinarrangedstepsparringintraditionalschoolsandisagoodwayforstudentstopracticethecorrectangle,distanceandforcecontrolforbackkick.

commonmistakesMISTAKE1:Themostcommonmistakeisexposureofthehip,onwhichyouropponentcanlandapushingkickcounter.

SOLUTION:Thisproblemcanbesolvedbyturningyourbodymoretothesideandaligningthekickingfoot,hipandshoulderononeplane.

MISTAKE2:Anothercommonproblemisexposureofthegroinandchestareastotheopponent’scounterattack.

SOLUTION:Thiscanbesolvedbyclosingyourchestalittlebit(turningitawayfromthetarget)andkeepingthetoesofthekickingfootslightlylowerthantheheel.Tokickhigheritisacceptabletoloweryourtorso,however,youshouldstilllookatthetarget,alignyourbodyononeplaneandkeepyourweightneutrallycenteredoveryourstandingleg.

•remember1.Turnyourbodytotheside.

2.Shiftyourweighttoneutralposition.

3.Spotthetargetoveryourshoulder.

4.Alignyourbodyformaximumlength.

5.Withdrawyourfootinreverseofthewayyoukicked.

•avoid1.Exposureofyourhip

2.Exposureofyourfaceandchest

3.Misalignmentofthebody

4.Over-rotation

TURNKICKpurpose

Turnkickisusedtoattackdeceptively,toaddthepowerofspinningtoroundhousekick,ortocounterattackwhileretreating.Itispowerfulenoughtoknockdownanopponentandeffectiveforpenetratingdefense.Itisusuallyusedincombinationwithdoubleortriplekicks,aroundhousekickorabackkick.

keypointsOnceyouspotanopening,don’thesitate;turnandkickinonesmoothcommittedmotion.

Stallingduringtheturnhindersbalanceandnaturalness.Keepyourtorsouprightandloweryourcenterofthegravity.

strikingareaInstep,ball,shin

targets1.stomach

2.solarplexus

3.kidney

4.liver

5.neck

6.face

7.temple

howto1.Fromfightingstance,shiftyourweighttothefrontleg.

2.Pivotyourfrontfoot,rotateyourhiptotherear,towardthetarget,andthenturnyourtorsointhesamedirection.Spotthetargetoveryourshoulder.Moveyourrearfootforward.

3.Asyourrearfootcrossesyourbody,rotateyourhipquicklytowardthetarget,andchamberyourkickinglegintheair.

4.Releaseyourfoottothetargetandrotateyourhipfullyintoyourkickformaximumdeliveryofpower.

Ideally,atthemomentofimpact,yourtorsoandlegsshouldmakeatriangularshapewiththeprimaryforcetravelingtothekickingleg.Intheillustrationaboveyourstandingfootandlegarethepowerbase,yourfrontsideshoulderisthepowerstabilizer,yourhipisthepowerhub,andyourkickinglegandfootarethepowertransmitters.

INMOTION,LITTLETHINGSMATTER:1.Avoidcrossingyourfeet.

2.Keepyourkneesslightlybent.

3.Avoidlongstrides.Useshort,quickfootworkwhenturning.

applicationsTurnkickismostlyusedincompetition,eithermovingforwardorwhileretreating.Itispowerfulanddeceptivewhendonecorrectly,however,itisreservedforadvancedpractitionersduetothespeedandcoordinationrequired.Ifyouloseyourbalancewhileturningormisjudgethedistancetothetarget,you’llfindyourselfintrouble.Toavoidproblems,maintaingoodposture,turnyourbodyquicklyandsmoothly,andcompletethekickinlessthanasecond,preferablyinahalfsecondorless.

SPORTAPPLICATIONSMovingfasterthanyouropponentisthekeytoscoringwithturnkick.Todoso,youshouldtrytoperceiveyouropponent’sintenttoattack.Lookforcuessuchasblinking,asharpinhalation,loweringoftheshoulder,movementthefrontfoot,twitchingthehip,etc.Theabovephotodemonstratesawelltimedturnkick,strikingwhentheopponent’srearlegaxekickisatmaximumheightandhistorsoisvulnerabletoacounterattack.

Beforetheopponentcompleteshishighroundhousekick,counterwithaquickturnkick.

Whenanopponenthesitates,attackwithaturnkick.

Counterwitharetreatingturnkickassoonasyouropponentlandsafterkicking.

commonmistakesMISTAKE1:Leaningthetorsoorheadtotheside.

SOLUTION:Avoidjerkingyourheadwhenturning.Rotateyourheadandtorsoaroundtheverticalaxisthatconnectsthetopofyourheadandthecenterofthespine.Keepyourheadheightlevel.

MISTAKE2:Turningtoowidelyorsteppinginazigzagpattern.

SOLUTION:Ifyourturnisnotmadeonasinglelinedirectlytowardthetarget,youwillfindyourselfoutofpositiontohitthetarget.Rotateyourhipfirst,spotthetargetoveryourshoulderandthenturnsoyouhavethetargetinsightatalltimes.Moveonastraightlinewithyourtorsoerect.

•remember1.Rotateyourhipfirstandlettheotherpartsofthebodyfollow.

2.Keepyourheadstraightandrotateitsmoothlytospotthetarget.

3.Relaxyourshouldersandallowyourcenterofthegravitytoguideyou.

•avoid1.Leaningthetorsoorheadoffthetargetline(

2.Jerkyturningofthetorsoorhead

3.Largeturningmotion

4.Zigzagstepping,steppingofftheforceline,poordistancecontrol

5.Bangingkneeswiththeopponent

SPINWHIPKICKpurpose

Spinwhipkickisusedtocounterattackagainstroundhousekickoraxekick.Itcanalsobeapowerfuldeceptiveknockoutattack.Theknockoutpowerofspinwhipkickcomesfromtheturningmomentumofthebody.Itisstunninganddevastatingineffectivenessbecauseithasthegreatestrangeofmotionofanykick.

keypointsTiminganddistancearetheprimaryfactorsforasuccessfulspinwhipkick.Powerissecondarybecausewithoutpropertiminganddistance,apowerfulspinwhipkickisriskyanduseless.

strikingareaBall,heel,bottomofthefoot

targets1.temple

2.jaw

3.face

4.neck

howto1.Fromfightingstance,shiftyourweighttotheneutralposition.

2.Rotateyourbodytotherear,chambertherearlegandlookoveryourshoulder.

3.Raiseyourkickinglegandkeepyourbodyascompactaspossiblebeforekicking.

4.Shootyourfoottowardthetarget,about6-12inchesinfrontofit,thenhookacrossandthroughthetarget.Continuethespinandthetrajectoryofthekickingleg,returningtofightingstance.

Spinwhipkickfollowsafanshapedpath,lashingthetargetasifwithawhip.Thepowerofthiskickcomesfromacombinationofthelargerangeofmotionofthefootandthecentralaxisofthetorso,aroundwhichthefootmoves.Thetorsofunctionsasastabilizerandyourstandingfootactsasthepivot.

Diagonalsit-upsbuildthemusclesofthetorsousedinspinwhipkick.Asyourmusclesbecomestronger,tryalargerrangeofmotionduringthesit-up,whichwillincreasetherangeofmotionofyourkick.

applicationsTheprimarytargetforspinwhipkickisthehead,whichmeansyou

shouldbeflexibleandfast.Generally,youcankickhigherwhenyoukickfast;youcankickfastwhenyouhavemuscularstability.Throughstrengthandflexibilitytraining,youcanattainboth.Thatsaid,allyouneedtodoisstayalertyetrelaxedandlookforormakeanopportunityofperfecttiming.Avoidhittingthetorsowithspinwhipkicktopreventkneeandbackinjuries.SPORTAPPLICATION:SpinwhipkickispopularinTaekwondocompetition.Itiseffectiveasacounterattackwhenyouropponentattackswithanaxekickorroundhousekick.Thebesttimetocounteriswhenhistechniqueisatitspeak.Ifyoufailtodoso,strikeashisfootlandsandhisheadleansforward.

SPORTAPPLICATION:Usespinwhipkicktostrikethetempleasyouropponentstepsintoattack.

SELF-DEFENSEAPPLICATION:Aftertheassailantcompletesawidelungingattack,counterwithaspinwhipkicktothehead,meetingforcewithforce.

SELF-DEFENSEAPPLICATIONSAspinwhipkickacrossthebackofthekneescanbeusedfromthegroundtotakedownanopponent.

Ifyou’vebeenknockeddown,counteryouropponent’schargewithaspinwhipkickfromtheground.

360°BALANCE:Spinwhipkickisoneofseveraladvancedkicksthatrequiresa360°turnofthebody.Ifyouhavepracticedtheotherturningandspinningkicksinthischapter,youshouldhavedevelopedthefoundationskillsforafullturn.

Tofutherperfectyourturning,focusonthefollowing:

1.Standinaneutralfightingstance(weightequallyonbothlegs).

2.Rotateyourhip,torosandheadinsequence.

3.Withtheturningmomentumlettherearfoot“slide”aroundyourbody.

4.Repeat#1-3,gettingprogressivelyfaster.Aimforlessthan1/2second.

targetkickingDrills:Practicingspinningwhipkickonaheavybagorafixedtargetcanresultinaseriouskneeorbackinjury.Instead,useaflexibletargetlikeahandheldtargetorspeedbagtoenhanceyouraccuracyandtiming.

Useahandheldkickingtargettopracticeaccuracyatdifferenttargetheights.Youcankickatahorizontal,upwardordownwardangle.

Thespeedbagresemblesahumanhead,providingrealisticfeedbackwhenkicked.

ISOTONIC/ISOMETRICWhipKickDrill:Usingacombinationofisotonicandisometricexercises,youcanincreasetheflexibility,strengthandrangeofmotioninyourlegsandhip.

Thiscombinationofisotonic(muscularcontractionwherethemusclemaintainsrelativelyconstanttensionwhilethelengthchanges)andisometric(muscularcontractionagainstresistancewhilethelengthofthemuscleremainsthesame)trainingmethodsisrecommendedforintermediateandadvancedpractitioners.

1.Holdthebarwithbothhands.Shiftyourweighttotheleftleg.Raisetherightlegtotherearslowlyandholdata45°angle.Pointthetoesandstretchthemusclesinthefrontofthelegwhiletensingthemusclesintherightbuttockandrearoftheleg.Holdfor1minute.

2.Bringtherightlegforwardwiththetoespointedandthemusclesinthefrontofthethightensedwhilethemusclesintherearofthelegrest.Holdfor1minute.

3.Raiseyourrightlegtotherearwhileloweringyourtorso.Keepthetoespointedandfeelthetensionintherightbuttockandrightsideofthetorso.Restthemusclesinthefrontofthethigh.Holdfor1minute.

4.Withyourrightkneebent,moveyourleghorizontallybackandforth.Increasetherangeofmotionofthehipjointasyouprogress.Repeat20times.

Practicethisexercisesonbothsides,3timesaweek.

commonmistakesThemostcommonmistakesareincenteringandbalancing.When

yourkickhastoomuchpower,itbecomesoutofcontrol.Yourbodylosesbalanceandthusmissesthetarget.*Youmayrotateyourtorsofirst,thenthehipandleg.Choosewhatworksbestforyou.

•remember1.Centeryourbody.

2.Spotthetargetbeforekicking.

3.Relaxwhilemoving.

4.Focusyourpoweratimpact.

•avoid1.Kickingtoopowerfullywithoutaccuracy

2.Tiltingthehead

3.Over-rotationofthebody

4.Kickinginawidearc

HOPPINGKICKSHoppingisagraduatedtacticbetweenstepping-inandjumping.Hoppingshouldbeshort,light,andquickandmaybedonewithastraight,circularorspinningkick.Addingahoptoakickgeneratespowerfulpenetratingimpact.Besuretosynchronizeyourentirebodyasoneunitandhop-kickinonecount.Ultimately,youshouldbeabletohopandkickinlessthanonesecond.

HOPKICKSpurpose

Hopkicksareusedtostuntheopponent,todecisivelybreakintohisdefense,ortocounterattackagainstafastattacker.Yourmovementshouldbeshortandquick,hittingthetargetaccurately.Hopkicksshouldbespringyinactionandstinginginimpact.Onthefollowingpagesarethreeexamplesofhopkicks.Experimentinyourpracticetodevelopothers.

keypointsKickwithclear-cutprecisionandlightningspeed.Coilyourbodyasyoumoveintothehopanduncoilitintothetargetasyoukick.Alwayskeepyoursupportingkneebentandchargeyourhopwithaggressiveenergy.

strikingareaBall,blade,instep,toes,bottomofthefoot

targets1.groin

2.lowerabdomen

3.solarplexus

4.chest

5.mouth

6.temple

7.ribcage

8.thigh

9.knee

HOPROUNDHOUSEKICKhowto

1.Fromfightingstance,shiftyourweighttothefront(right)leg.

2.Bringtherearfootforward,crossinginfrontofthefrontleg,andsimultaneouslytwistthetorsototherightand“coil”thebodyasyouhopforward.

3.Rotateyourhipintothetarget,uncoilyourbodyandreleaseyourfootintothetarget.Strikethetargetbeforeyourbottomlegtouchestheground.Landinfightingstanceafterkicking.

HOPSIDEKICKhowto

1.Fromfightingstance,shiftyourweighttothefrontleg,andboundforwardbringingyourbacklegtoyourfrontlegasyouleavetheground.

2.Asyourbodyelevates,snapyourfoottowardthetarget,strikingwiththebottomorbladeofthefootbeforetheotherfoottouchestheground.Keepyourbodyperpendiculartothetargetthroughoutyourmovement.Landinfightingstance.

HOPWHIPKICKhowto

1.Fromfightingstance,shiftyourweighttothefrontlegwhilebringingtherearfootnexttothefrontfoot,boundingforwardandelevatingyourbody.

2.Raiseyourfrontlegandthrowyourwhipkick,strikingwiththebottomofyourfootbeforeyourotherfoottouchestheground.Landinfightingstance.

JUMPINGKICKSJumpingrequiresstronglegandabdomenmusclesandcompletecommitmenttothetechnique.Tosucceed,youneedtojumpsuddenlyandkickpowerfully.

Whilehoppingkicksarespeedytechniques,jumpingkicksarepowerfulattacksorcounterattacks.However,jumpkicksareimpracticalunlessyouhavemasteredthetechniqueandhaveexperiencewithavarietyofsituationsandopponents.Youshouldbeabletosense,notjustseeandthink,theperfectmomentforajumpingkick.Beboldandfocusonthetimingofyourkick.Generally,thebestchanceatsuccesswithajumpingkickiswhenyouropponentisrigid,planninghisnextmove,ortired.Avoidusingjumpingkicksagainstopponentswhohavesuperiorfootworkoragility,becausetheywilltakeadvantageoftheirsuperiorskillstoavoidyourkickandcounterattack.

JUMPINGKICKSpurpose

Jumpingkicksareusedtooverpower,tocounterattack,ortodemonstrateadvancedskills,suchasaboardbreaking.Thekeytosuccessistotalbodycoordinationandcontrolofyourbodyweightwhileintheair.Sincetheyarefullycommittedtechniquesyoushouldbeabsolutelycertainintheirexecution.Ahalf-heartedjumpingkickresultsindisaster.Youcanimproveyourchancesofsuccessbyreducingyouropponent’smobilityandstaminapriortoajumpkick.

keypointsOnceyoucommittoajumpingkick,nevergiveupinthemiddle.Ifyou’vedevelopedajumpkicktothepointwhereyoufeelconfidentenoughtouseitagainstanopponent,beboldandfearless.

strikingareaKnee,ball,shin,toes,bottomofthefoot

targets

1.face

2.temple

3.neck

4.chest

5.solarplexus

6.kidney

JUMPINGFRONTKICKhowto

1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.

2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.

3.Atthepeakofyourjump,snapyourfrontfootatthetargetwhilepullingyourotherleguptowardyourbuttocks.Hunchyourheadandtorsoslightlyforwardintothekick.Landinfightingstance.

JUMPINGDROPKICKhowto

1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.

2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.

3.Atthepeakofyourjump,snapyourfrontfootdownwardintothetargetwhilekeepingyourtorsoupright.Landinfightingstance.

VARIATION:Droptheballofthefootdownwardintotheabdomenorsolarplexusonimpact.Landinfightingstance.

JUMPINGAXEKICKhowto

1.Fromfightingstance,flexyourkneesslightlythenstartyourjumpbybringingyourrearfootforwardasyourotateyourbody180°intothekick.

2.Bringbothlegsupwithyourkneesbent,yourarmsclosetoyourbodyandyourkickingleginfront.Yourfeetshouldcomeupunderyourbuttocksandyourtorsoshouldbeperpendiculartothegroundtomaintainyourbalanceintheair.

3.Atthepeakofyourjump,raiseyourfrontkneeandfootashighaspossiblethendropitonthetarget,strikingwiththeheelorbottomofthefoot.Landinfightingstance.

JUMPINGROUNDHOUSEKICKhowto

1.Fromfightingstance,loweryourposturetopreparetojump.

2.Jump,twistyourhips,andkickwiththeinsteportoesinonesmoothmotion.Aswithotherjumpingkicks,keepyourupperbodyandheaduprightandmoveyourarmsinsyncwithyourbodyrotation.

3.Forpower,rotateyourhipbeyondthetarget.Landinfightingstance.

JUMPINGSPLITKICKhowto

1.Fromanaturalstance,jumpstraightupward,bringingyourkneesclosetoyourchest.Atthepeakofyourjump,splityourlegstothesidesandpullyourtoesback,kickinginanupwarddirection.Extendyourhandsatshoulderheightastargets.

2.VARIATION:Youmayalsodropbothhandsbetweenyourlegstogainadditionalheightinyourkick.

Keepyourheadupandlookforward,ratherthanattheground,throughoutthejumpingsplitkick.Thiswillhelpyoukeepyourtorsouprightandjumphigher.

JUMPSPINNING&TURNINGKICKSJumpspinningandjumpturningkicksarecombinationsofthreeelements:jump,spinorturn,andthenkick.Ascomplicatedasitsounds,theprinciplesarethesame.Practiceeachsegmentseparatelyatfirstandthenpracticehowtotransitionbetweenthemseamlessly.Whenyouuseajumpspinningkick,don’tprocrastinate.Thinkandvisualizebeforekicking.Whileyou’rekicking,onlykick.Whenattackingwithajumpspinningkick,youmustsurprisetheopponent.Whencounterattacking,yourgoalistomaketheopponentfeelhelplessbypenetratinghisdefenseeitherbefore,duringandafterhisattack.Lethimcommittohisattack,andthenstrike.Bequickandagile.

JUMPSPINNING&TURNINGKICKSpurpose

Themaingoalofjumpspinningandturningkicksistostrikeandpenetratedeeplyintothetarget.Theyareusedforcounterattacking,however,theymaybeusedforattackingwithahighsuccessrateduetothenoveltyoftheirapplication.Thetargetforcircularkickslikejumpturnkickandjumpspinningwhipkickisthehead.Forlinearkickslikejumpbackkick,thetargetisthetorso.Duetotheirriskiness,jumpspinningkicksandjumpturningkicksarereservedforadvancedpractitioners.

keypointsAccuratelyanticipatetheheightanddistanceofthefinaltarget.Fullycommittoyourtechniqueandthenfollowthrough.

strikingareaBall,heel,blade,toes,bottomofthefoot

targets1.solarplexus

2.ribcage

3.chest

4.neck

5.face

6.jaw

7.temple

JUMPBACKKICKhowto

1.Fromfightingstance,shiftyourweighttoneutralposition.

2.Jump,rotateyourhips180°totherear,spotthetargetoveryourshoulderandchamberyourlegsbybendingyourkneesandpullingyourfeetuptowardyourhips.Keepyourtorsoupright.

3.Releaseyourrearfoottowardthetargetwhilekeepingyourtorsouprightandyourotherkneebent.Landinfightingstance.

PRACTICETIP:Keepyourkickingsideshoulder,kneeandfootalignedononeplanesoyourbodytravelsdirectlytothetargetanddoesn’tswingaroundonacircularpath.

JUMPTURNKICKhowto

1.Fromfightingstance,shiftyourweighttothefrontlegandbendyourkneesslightly.

2.Rotateyourbody180°totherearandliftyourrearfoot,crossingyourfrontlegasyoubegintojump.

3.Continuingtoturnandelevate,keepyourtorsouprightandyourkneesbent.

4.Releaseyourfoottothetargetwhilemaintainingbalancebyfinishingyourrotationdirectlyoveryourotherleg.Landinfightingstance.

PRACTICETIP:Practiceonthegroundslowlywithoutjumpingatfirsttogetthementalimageofthiskick.Thenturnandkickfastwithaminimaljump.Asyouacquireprecisionandconfidence,jumpprogressivelyhigher.

JUMPSPINWHIPKICKhowto

1.Fromfightingstance,shiftyourweighttotheneutralposition.

2.Inplace,jumpvertically,rotateyourbodytotherear,andeitherswingyourrearleginacircletotherearorbendyourkneeand

preparetosnapitatthetargetasyoucompleteyourrotation.

3.Atthepeakofyourjump,snaporthrowyourfootatthetargetwhilekeepingyourtorsouprightandyoursupportinglegbentunderyou.Landinfightingstance.

PRACTICETIP:Jumpingrequireslegstrength.Spinningrequirescoordinationtocreatetorqueinyourhips.Kickingisareleaseofforcecreatedbybothjumpingandspinning.Visualizethesethreeelementsbeforekickingandwhenyoukick,performallthreesimultaneously.

EXPERIMENTALTRAINING:Experimentwithwaystoenhanceawarenessofyourbodyandhowitworks.Herearesomesuggestedtrainingexperiments:

1.Verbalizethemovementsequence:

Forexample,forsidekick:

1)Turnsideways.

2)Kneeup.

3)Stretchtheleg.

4)Holdit.

5)Adjustmystance.

6)HolditaslongasIcan.

7)Returntofightingstance.

2.Discoverwhatmakesyourbodytick.Isityourtorso,yourhead,yourbrain,ortheangleofyourchamberedlegthatismostinfluentialforinitiatingeachkick?

3.Emptyyourmind:Doesyourconsciousnesshinderyourperformance?Areyouattachedtonegativefeelingsaboutwhat’sgoingtohappen?Then,forgetthem.Startfresh.Don’tthink.Payattentiononlytoeachkickingsequenceandfillyourmindwiththefeelingofwhathappensinyourmuscles.

4.Whenyoufindsomethingthatworksinyourtraining,immediatelyrepeatitatleast100timestocreatemusclememory.

5.Haveaquiet,non-activeposttrainingmoment,suchaswalkingormeditation,tosynthesizeallyouhavelearned.

MULTIPLEKICKSAmultiplekickisanykickthatconsistsofmorethanoneimpact,oftenwiththesameleg.Thekeytosuccessfully

executingamultiplekickisdistributingyourenergyproperlyasaresultofunderstandingwhichkickistheprimarytechnique.Generally,theinitialtechniqueisusedtosetupordistracttheopponentandthefinalkickistheonethatimpactsthetargetpowerfully.Practicediligentlysoyoucanmaintainyourbalancethroughoutthekicks,especiallyifyouarestandingonlegfortheentiretechnique.Atthisskilllevel,aflawlessexecutioniscritical.Ifyouloseyourbalanceinthemiddleofthetechnique,withdrawimmediatelyandstartfresh.

MULTIPLEKICKSpurpose

Multiplekicksareusedtooverwhelmorconfuseanopponent.Tobesuccessful,controlthedistanceandpaceoftheattacks.Yourrhythmshouldbefastbutunpredictable.Oftenflashytechniquesliketheseareineffectiveinahardhittingfight,soknowtheirlimitsandcapitalizeonthestrengthsofmultiplekicks,especiallythestrengthofstrikingmultipletargetsinquicksuccession.

keypointsCoordinateyourentirebodytopromoteagility,balanceandversality.Centeryourselfoveryourstandingleg,keepyourtorsoerectandcontrolyourarmsforbalance.

strikingareaBall,toes,blade,heel,bottomofthefoot,bottomoftheheel,instep,knee

targets1.groin

2.lowerabdomen

3.solarplexus

4.chest

5.neck

6.face

7.temple

8.ribcage

9.knee

SINGLELEGLOW-HIGHROUNDHOUSEKICKShowto

1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforroundhousekick.

2.Throwalowsectionroundhousekick,strikingthegroinorthighwiththeinstep.

3.Chamberyourkneebacktoposition1thenquicklythrowaroundhousekicktotheface,loweringyourtorsotogainheight.PRACTICETIP:Focusonthelightningspeedofthesecondkick.Thefirstkickisusedtoset-upordistracttheopponent.Tobeeffective,youneedtoappearrelaxedanddisguiseyourintent.

SINGLELEGROUNDHOUSE-WHIPKICKShowto

1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforroundhousekick.

2.Throwamiddlesectionroundhousekicktothegroinorribcage,

strikingwiththeinstep.

3.Immediatelyhookyourlegupintoawhipkick,strikingthefaceorheadwiththebottomofyourfootwhileloweringyourtorsoforadded

height.PRACTICETIP:Thefirstkickneedstobehorizontalornear-horizontalinordertoreversethekickingdirectionforthesecondkickwithoutstrainingyourback.Thisalsohelpsyoustabilizethecenterofyourbodyforaquick,powerfultransitionbetweenkicks.

SINGLELEGDOUBLESIDEKICKShowto

1.Fromfightingstance,shiftyourweighttooneleg(frontorbackaccordingtothesituation)andchambertheotherlegforsidekick.

2.Throwasidekicktotheneckorchest,strikingwithbladeofthefoot.

3.Brieflychamberyoukneeandthrowasidekicktotheneckwhileloweryourtorsotofacilitateahighsectionkick.

AWARENESSEXERCISE:Blindfoldtrainingheightensyourawareness,becausetheabsenceofvisualcueslimitsyourmovementpotential.You’llbeforcedtointernalizethemovementpathofaskill.

Findasafearea,freeofobstacles,andtrythisexercise:

1)Chooseonekicktopractice(beginwithfrontkick)andobserveyourmovementcarefullywithyoureyesopen.Youcandothisinfrontofamirrororsimplybyvisuallycheckingthevariouspartsofyourbodyasyoupractice.

2)Paycarefulattentiontothephysicalpatternsofyourmovementandtrytomemorizethewayyoumove.

3)Closeyoureyes(oruseablindfold)andvisualizethekickwhilestandinginreadystance.

4)Executethekickwithyoureyesclosedorblindfolded.Goslowlyatfirstbecausethelackofvisualcueswillimpairyourbalance.

5)Whenyoufeelcomfortable,trykickingahandheldtargetwhileblindfolded.Facethetargetinfightingstance,noteitspositionandthencloseyoureyesorputyourblindfoldon.Seewhathappens:isyourkicklandingwhereyouthinkitis?Keeppracticinguntilyoucanhitthetargetconsistently,thentryotherkicksinthesameway.

SINGLELEGHIGHROUNDHOUSEKICKShowto

1.Fromfightingstance,shiftyourweighttoyourrearlegandchamberthefrontlegandthrowaroundhousekicktotheface.

2.Retractyourlegtoahighchamberpositionandimmediatelykicktothesametargetagain.

*Thistechniqueintimidatesopponent.Followupwithacrosselbowstriketothefaceasyoustepdownintofightingstanceafterkicking.

PRACTICETIP:Inhalebeforekickingandthenexecutebothkicksinoneexhalation;thefirstkickisquickandthesecondkickispowerful.

SINGLELEGMID-HIGHROUNDHOUSEKICKShowto

1.Againstahighsectionroundhousekick,counterwithamiddlesectionroundhousekick,thendropyourfootbetweenyouandyouropponent.

2.Assoonasyouropponent’sfootlandsafterkickingandhisheadrises,throwanotherroundhousekicktohisfacewiththesameleg.

PRACTICETIP:Eventhoughyoudropyourkickinglegbetweenkicks,keepyourweightentirelyonyoursupportinglegandcreatepowerthroughyourhiprotationbetweenkicks.

SINGLELEGBACKKICK-WHIPKICK

howto1.Attackwithabackkicktothemiddlesection.Lightlydropyourkickingfoot,stayclosetotheopponentandkeepyourbodypivotedslightlyawayfromhim.

2.Beforehelauncheshiskick,loweryourtorsoandthrowawhipkicktothefaceveryquickly.Iftheopponentmovesbackwardbetweenyourkicks,youcanslideinbeforewhipkicking.

CAUTION:Thistechniqueisnotpracticalunlessyouareagoodin-fighterandveryflexible.

SINGLELEGROUNDHOUSE-WHIPKICKShowto

1.Attackwithafrontorrearlegroundhousekicktothemiddlesection.

2.Astheopponentmovesbackward,usethesamelegtothrowawhipkicktotheface,strikingwiththebottomofthefoot.Thereare3optionsbetweenthekicks:youcansimplyrechamberyourleg,dropyourfootinfrontandkickinplace,ordropyourfootinfrontandslideinandkick.

TRAININGTIP:Thefirstkickisaninterceptingtechnique.Kickastheopponentmovesintoattack.

SINGLELEGAXEKICK-SIDEKICKhowto

1.Againstanopponentwhomovestoclinchorcrowdyou,strikethefacewithanaxekick.

2.Lightlydropyourkickingleginfront,keepingyourweighttothebackofyourstance,andwhenhemovesbacktoevadeyourkick,pivotyourbodyslightlyandquicklythrustoutasidekicktohisjaw.

TRAININGTIP:Whenyouattackwithaxekick,assumeyouropponentwillcounterattackwitharearlegroundhousekick.Howeverheresponds,aslongasyouattackhiscenterlinewithalongsidekick,youcanscoreordisrupthisattack.

SINGLELEGROUNDHOUSE-PUSHINGKICKShowto

1.Counteryouropponent’shighsectionroundhousekickwithamiddlesectionroundhousekick.Afterkicking,lightlydropyourkickingfootrightinfrontofyou,keepingyourweighttothebackofyourstance.

2.Theinstanthetriestokickagain,usethesamefoottopushhisribcageorpelviswiththebottomofthefoot.

TRAININGTIP:Whenyousucceedwiththepushingkick,knockhimdownwithajumpsidekickorjumpbackkickashestumblesbackward.

SINGLELEGAXEKICK-ROUNDHOUSEKICKShowto

1.Whenyouropponentisstalling,throwanaxekicktothefacetobackhimup.Afterkicking,dropyourkickingleginfrontofyoulightly,keepingyourweightmoretothebackofyourstance.

2.Asheretreats,pivotyourtorsoandfollowupwithapowerfulmiddlesectionroundhousekickwiththesameleg.

TRAININGTIP:Ifhecounterattackswitharearlegbackkickafteryouraxekick,pushhishipwiththesameleginsteadofdoingaroundhousekick.

SINGLELEGTRIPLEKICKShowto

1.Thisisacombinationthatrequiresagility,strengthandcoordination.Firstthrowaquickroundhousekicktothefacetocreateconfusion.

2.Rechamberyourkickinglegandimmediatelydowhipkicktotheface.

3.Brieflyrechamberyourkickinglegthenthrustasidekicktothejawtocompletethesequence.Keepyourfrontkneehighandyourweightonyourbacklegthroughout.

COMBINATIONKICKSAcombinationisasetofpredeterminedorrandomtechniquesdesignedtohelpyouunlocktheopponent’sguardandpenetratehisvitalareas.Itcanbeorderlyordisorderly.Ingeneral,amethodicalapproach,afterkeenobservationoftheopponent’sbehavioralpatterns,hasabetterchanceofsuccessthanarandomorhabitualapproach.Avoidusingrepetitivecombinations.Ifyouhaveafavoritecombination,changethetimingandkeepyouropponentguessingwhatthenextchangemightbe.Thatway,youcansustainyoursuperiority.

COMBINATIONKICKSpurpose

Combinationkicksareusedtoputtheopponentonthedefensive,tosetupacalculatedresponseforre-countering,ortocompensateforanerrorinyourinitialattack.Thegoalistocontinuetohaveoptionsforinitiativeattackssothatyoucansustainyoursuperiorityandwin.

keypointsChoosetechniquesandtargetsthatbuildmomentuminsuccessivekicks.Beunpredictable.Approachfromdiverseanglesandattackvariedtargets.

strikingareaBall,toes,blade,heel,bottomofthefoot,bottomoftheheel,instep,knee

targets1.groin

2.lowerabdomen

3.solarplexus

4.chest

5.neck

6.face

7.temple

8.ribcage

9.knee

AXEKICK-SPINWHIPKICKhowto

1.Againstastallingopponent,throwarearlegaxekicktothefaceandsetyourkickinglegdowninfront.

2.Asyouropponentbacksup,immediatelyfollowupwitharearlegspinningwhipkicktotheface.

*Ifhedoesnotbackup,punchtothechestorrearelbowstriketothejaw.

TRAININGTIP:Whenyoustepdownaftertheaxekick,useyoursteppingmomentumtoproduceadditionalforceinthespinningwhipkick.Performthiscombinationaggressively,withouthesitation.

DOUBLEROUNDHOUSEKICKShowto

1.Whenyouropponentattackswitharearlegroundhousekick,throwacounterrearlegroundhousekickandsetyourkickingfootdownata45°angletotheopponent’storso.

2.Assoonashedropshisfootandpreparestokickagain(whileheisinhaling),throwaquickroundhousekicktotheribcagebeforeheliftshislegtokick.

TRAININGTIP:Tosucceedwithtechniqueslikethisinvolvingdiagonalmovements,youhavetooutplayyouropponentwithagilefootwork.

HOPDOUBLEROUNDHOUSEKICKShowto

1.Whenyouropponentretreats,hopin,bringingyourrearfootforwardtoclosethedistanceandsimultaneouslykicktheclosesttarget

(thighorribs).

2.Beforeyourkickingfootlands,throwaroundhousekicktothelowerabdomenwithyourotherleg.Thepowerinthiscombinationcomesfrompivotingyourfullbodyweightaroundyourfirstkickinglegwhileintheair.

TRAININGTIP:Indoublekicking,yourlegsworklikeascissors.Useyourbody’sfallingmomentumtocreatemaximumpowerinthesecondkick.

AXEKICK-ROUNDHOUSEKICKhowto

1.Throwarearlegaxekicktothefaceandstepdowninfront.Whenyouattackwithaxekick,theopponenthastwooptions:retreatorretaliate.

2.Ifheretreats,followupwithapowerfulrearlegmiddlesectionroundhousekicktohisabdomen.

TRAININGTIP:Ifyouropponentdoesn’tretreatandinsteadcounterswithhisrearleg,blockitwithyourforearmandpunchtothechesttomakespacebetweenyou.Thenfollowupwitharearlegroundhousekicktothetrunkorface.

ROUNDHOUSEKICK-JUMPSPINWHIPKICKhowto

1.Throwapowerfulrearlegroundhousekicktothestomachandstepdowninfront.Generallyanopponentwillcrouchinpainorstandupsuddenlytoexpandhisribsandtrytocatchhisbreath.

2.Ifhestandsuptalltobreathe,jumpandthrowarearlegspinningwhipkicktothehead.

TRAININGTIP:Ifyouropponentbendsforwardafteryourfirstkick,throwaroundhousekicktothefaceorneckwiththesameleg.

TRIPLEROUNDHOUSEKICKShowto

1.Executeallthreekicksinonebreath.First,counterattackwithrearlegroundhousekickagainstrearlegroundhousekick.Stepdownata45°angletotheopponent.

2.Astheopponent’sfootlandsandheinhales,throwaroundhousekicktohisribcagewithyourotherleg.

3.Beforesettingyourkickinglegdown,launcharoundhousekicktothesolarplexuswithyourstandingleg(hoppingdoubleroundhousekick).

TRAININGTIP:Thepurposeofthefirstkickistopenetrateyouropponent’sdefenseandmakehimmovebackwardsorgoondefense.Thesecondandthirdkicksshouldbedonebeforehecanrecoverandcounterattack.

RULEOFELIMINATION:Alackofbalanceinyourcombinationkicksindicatestwopossibleproblems:somethingisdisruptingyourgravitationalcenteroryourbaseisweak.

Solutions:Eliminatebadhabitsandmakeminutechangestoestablishbetterhabits.

Trythefollowingexercises:

1.Fromasquat,jumpup,turnaroundandlandinthesamepositioninonemotion.

2.Drawastraightlineonthefloorandpracticecombinationkickingmovingalongthelinetoenhanceyoursenseofyourcenterofgravity.

3.Practicethecombinationinextremeslowmotion,holdingeachkickextendedfor30secondsoruntilyouloseyourbalance.Whenyoulosebalance,moveontothenextkickinthecombination.Noticehowyourstandinglegandyourpostureaffectyourkicks

4.Tofocusonimprovingyourtransitionsbetweenkicks,practicethecombinationusingonlykickchambersinsteadoffullkicks.Foreachkick,quicklyraiseyourkneetothechamberpositionandthenstepdownandquicklyproceedtothenextmovementinthecombination.

PUTTINGITALLTOGETHER:1.Keepyourheadupright.

2.Lookatthetargetfromstarttofinish.

3.Checkyourbodyalignment.

4.Practiceavarietyofstancesfordifferenttechniques.

5.Payattentiontodetailswhileyouaremovingtoeliminateunnecessarymotionsthathinderperformance.

6.Keepyourkneesrelaxedandflexed—don’tlockthemout.

7.Stayrelaxedtoconserveenergy.

8.Utilizegravitywisely.

9.Maximizetheprincipleofreactionforce:leftvs.rightandupwardvs.downwardmovementforbalanceandpower.

10.Alwaysstabilizeyourinitialmovementforthebestleverage,thenletitgo.

11.Forspinkicks,pivotbothfeetbeforekicking,chambertheknee,

spotthetarget,keepyourstandingkneeslightlybent,andletthekickbereleasedinsteadofkickingwithalotofforce.Letthingshappenandgoalongwiththem.Whenyoubeginwell,you’llfinishwell.

COMBINATIONKICKSAMPLES1)Rightfootroundhousekicktothetrunk

+leftfootroundhousekicktothetrunk

+leftfootroundhousekicktotheface

+leftfootaxekicktotheface

+rightfootroundhousekicktothetrunk

+leftfootbackkicktothetrunk

+leftfootturnkicktothetrunk,

+forwardfootwork+rightfootbackkicktothetrunk

2)Forwardfootwork(onestepforward)

+backkicktothetrunk

+roundhousetothetrunk/face

+spinwhipkicktotheface

+axekicktotheface

3)Backwardfootwork(onestepback)

+backkicktothetrunk

+roundhousetothetrunk/face

+spinwhipkicktotheface

4)Lateralfootwork(onesteptotheside)

+roundhousetothetrunk/face

+backkicktothetrunk

+axekicktotheface

5)Turningfootwork(turnyourrearfootbackwardaroundtothefront)

+roundhousekicktothetrunk/face

+whipkicktotheface

+spinwhipkicktotheface

6)Drawingfootwork(pullyourfrontfoottowardyou)

+frontfootaxekicktotheface

+frontfootwhipkicktotheface

+roundhousekick(eitherleg)tothetrunk/face

abouttheauthorSangH.KimisthecreatorofPowerBreathingforLife.HeistheauthorofinternationalbestsellersUltimateFlexibility,UltimateFitnessThroughMartialArts,and1001WaystoMotivateYourselfandOthers.Hisbookshavebeentranslatedinto22languages.HehasbeenfeaturedorreviewedinHartfordCurrent,SanFranciscoSunReporter,Inner-selfMagazine,TheObserver,TheNewYorkTimes,ElNacional,DallasObserver,DongaNewspaper-Seoul,ChosunDaily-Seoul,DeltaSky,Fighter’sMagazine-UK,CumbernauldGazette-Scotland,MemphisBusinessJournalandhundredsmorepublications.

Aninternationallyrespectedauthorityonhealthandfitnessandmartialartstraining,SangH.KimhastaughttensofthousandsofstudentsinseminarsandworkshopsinNorthAmerica,Europe,andAsia.Heisacertified8thdegreeblackbeltandmartialartsinstructoraswellastheholderofanMSdegreeinSportsScienceandPh.D.inSportsMediaStudies.AsthefounderofPowerBreathingforLife,heisrecognizedasoneofthemostinnovativemastersofhealthyliving.HedivideshistimeamongSouthwest,EastcoastandAsia,writingandpracticingmartialartsandPowerBreathing.

TableofContentsCoverTitlePageCopyrightContentsIntroductionUnderstandingtheBodyFundamentalKicksSpinningandTurningKicksHoppingKicksJumpingKicksJumpingSpinningKicksMultipleKicksCombinationKicks