So many people think getting high kicks is just about stretching a lot, but not many realize that to be able to have high kicks you need a lot of strength and balance!
Here’s 3 specific drills and 2 stretches to help you achieve higher kicks!
**Please make sure you do a proper warmup & stretch before attempting any of the drills to help avoid injuries!**
For this drill, you’re going to need to find something to hold on to so you can focus less on balance and more on developing flexibility and strength. A wall, chair, or kicking bag like I’m using works great- just make sure it’s stable! From here, you’re going to execute a roundhouse or side kick and hold it out as high as you can. With your leg extended in the correct technique, you’re going to perform 5 up and down motions about a foot’s distance. Retract your kick, and repeat. I’d recommend doing 5-10 reps each side if you’re a beginner.
This next drill is similar to the first one. You’re going to execute a roundhouse or side kick and hold it out as high as you can. With your leg extended in the correct technique, you’re going to perform 5 side to side motions about a foot’s distance. Make sure your leg stays completely extended the entire time. Do not bend your knee to make the sideways motions. Retract your kick, and repeat. I’d recommend doing 5-10 reps each side if you’re a beginner.
For this next drill, you’ll also need something to hold on to for balance. With your leg extended in a kicking technique, you’re going to draw out a letter of the alphabet as if you were writing on a large whiteboard with your toes. Go as far through the alphabet as you can without putting your foot down!
Pro Tip: To make it more fun, find a partner and write out your name or a sentence and have your partner try and guess what you wrote!
This stretch is awesome to help get your kicks up higher. I recommend doing it at the end of a workout once your body is pretty warm. Bend both knees, make sure your hips are aligned with your knees, and hold for 30 seconds. Try and get yourself down as close to the floor as possible. Don’t overdo it so you don’t get injured!
For this last stretch, you’re going to do the same thing as a frog stretch, but this time you’re going to extend one leg out like the middle splits. Hold your body up or lean it down- wherever you feel the stretch the best. Hold for 30 seconds each side!