Martial Arts Q & A - How can I tell if it's flexibility or strength that is stopping me from kicking higher?
Posted: April 14, 2023
Another great question. Once you hit a plateau where your kicks are not getting higher, doing more is not the best use of your training time. Once you get past the beginner stage, it's more about how you train and what you train. You need to be more strategic and smart about your workouts. Just going to class is fine, but it can take you a long time to get improvements. Depending on what is wrong, you might never get the fix in class. But with an inquiring mind, and a willingness to learn, you can accelerate your progress by training smart.
This week's question is - How can I tell if it's flexibility or strength that is stopping me from kicking higher? This question was asked by a green belt. I am going to answer it for a student that knows how to kick and is practicing outside of class.
To determine whether it's flexibility or strength that is limiting your ability to kick higher, you can try the following tests:
-
Standing Leg Extension Test: Stand with your feet together and lift one leg in front of you as high as possible, keeping your knee straight. If you can't lift your leg to at least 80 degrees (parallel to the ground), it may indicate a lack of flexibility in your hamstrings or hip flexors.
-
Active Straight Leg Raise Test: Lie on your back with your legs straight and your feet together. Lift one leg as high as possible while keeping your knee straight. If you can't lift your leg to at least 70 degrees (parallel to the ground), it may indicate a lack of flexibility in your hamstrings.
-
Lateral Leg Raise Test: Lie on your side with your legs straight and stacked on top of each other. Lift your top leg as high as possible without lifting your pelvis or tilting your body. If you can't lift your leg to at least 45 degrees (parallel to the ground), it may indicate a lack of strength in your hip abductor muscles.
-
Squat Test: Stand with your feet shoulder-width apart and squat down as low as possible while keeping your heels on the ground. If you can't squat down to at least parallel to the ground, it may indicate a lack of strength in your quadriceps and glutes.
If you find that you have limited flexibility, then incorporating stretching exercises into your routine can help. If you find that you have limited strength, then incorporating strength training exercises into your routine can help. It's also possible that you may have limitations in both areas, so a well-rounded training program that includes both stretching and strength training may be the most effective approach.
With proper training, you will make steady gains. If your gains have stopped and you are not where you want to be, then you need to train differently. Seek out the help you need to be the best you can be.