The biggest problem in martial arts training is training for everything and not knowing what one is training for. It’s not trying to hit two birds with one stone, it’s trying to hit 20 birds with one stone.
This is why some people master techniques in weeks or months and other don’t master them in years or decades.
Do you go to school, just to go to school, just enter the building and sit in each class, copying from the board? Or you go to school to learn specific subjects and become proficient in them? To learn skills and become masterful at them?
Do you go to martial arts to just kick and punch and throw and grapple, and as long as you do it, you can put a check mark that you did something? OR do you go there to improve your skills and eventually master them?
There is nothing to wrong with doing Taebo type kicks and punches. It’s good for general fitness. However if you are looking to master speed, power, focus, control, precision, etc, you can’t do a martial arts version of Zumba or Jezzercise and think you are doing something.
As person who been studying martial arts through the lens of biomechanics, kinesiology and motor learning, I can tell you, if you want to master techniques and yet think martial arts is a “fitness class” you are wasting your time.
You see. Every modality of each technique is kinesiolgically and biomechanically unique. (Modality being, speed, power, focus, endurance, etc) and has to be approached differently.
You see a training progression to develop power is different than the one to develop speed. And speed training of one kick is completely different than speed training of another kick.
There are specialized progressions to each. If you don’t train the progressions, and just train “the kicks” or “the punches” you are doing taebo or Zum Zum type aerobics. Maybe with some visualization and intent, but still not much more.
Martial arts in general is far behind certain other sports, when it comes to scientific training. Even the amount of scientific research available on kicking and punching, throwing and grappling is tiny compared to baseball, football, basketball, even tennis, volley ball or swimming skills.
Proper progressions are becoming second nature in various sports, while in martial arts it’s a novelty. I know this because whenever I show progression to a martial artist, the response is “wow, I had no idea”.
Many Instructors don’t’ know any better unfortunately. They are trying to do step 5 without step 1,2,3,4.
You see a gymnast who is working on Iron Cross or Planche is actually working on a progression to that skill. There are progressions in the sport and it’s a given.
In martial arts an instructor is often nothing more than a model (if he has good kicks himself) or a motivator. He can only say, “no, look, do it like this” or stand there and yell, “harder, kick hard, puncher hard” and that’s it.
I witness this all the time. All the time. People with no technique are encouraged hit “harder”. But in a normal motor learning progression, this is how it goes:
Let’s say we are talking about a Side Kick.
1- First conditioning and range of motion is developed.
If you can’t even lift your kicking leg to the target even with the help of a partner and definitely can’t hold it at target height, how will you kick there? Is your torso strong and flexible? Is your kicking leg fully extended? Is it turned in? Is the supporting leg turned out?
2- Second is balance. Can you stand on one leg, while your body is in position?
Only after that the technique is learned.
If not, you won’t have enough stamina to “mass practice” the technique, to develop the other modalities.
3- Following is focus and precision. What is the point of speed and power, if the kick does not go to the intended target?
4- Ok, next is point of impact. Can the point of impact, handle the impact? If not, then no amount of power will matter. Will the wrist or ankle buckle on impact? Will it hurt and force the nervous system to pull back, before full energy of the strike is delivered.
5- After that is speed, acceleration, explosiveness. This get’s the kick ready for the next step.
6- Power should come after acceleration as its’ the component of Force. And what good is power if, the kick is not fast enough to reach the target.
7- After power comes technique application, retention, timing, automatization and other stuff.
But here is the kicker. (no pun intended). Each of those modalities (speed, power, focus, etc) has its own progression. You don’t progress to focus how you progress to speed. You don’t progress to endurance, how you progress to power, etc.
So now you now that, when someone says, “I am working on my side kick” is really is vague statement, from the scientific point of view. What modality are you working on? What progression are you following? If someone can’t answer that, then they are doing Zum arts or Martial fitness.
That is great for fun, fitness and even health, but it’s not a real growth in the skill.
In the coming articles, I will address each modality and what it takes to improve each.
- Paul Zaichik, founder of ElasticSteel Method of Athletic Conditioning, EasyFlexibility and Zaichik Stretching Techniques (ZST)
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
]]>We show you how to train your body for the fastest and safest mastery of the kicks.
The only system with the total scientific approach to fast and absolute kick mastery!
Proven and tested on hundreds of multi-level martial artists, from white belts to masters of various styles around the world!
Take a second and visualize the two of them kicking side by side. What do you see? One will have his torso up and one will have it down. Torso position is what makes or breaks the 3 sideline kicks. If torso is strong and flexible the kick is hard to see when it’s coming. If the trunk is stiff and weak, it will drop before the kick is initiated. It can be seen a mile away.
Thus is takes less effort to throw a kick when the torso does not have to make a trip to the corner store and back every time the leg comes up. Yes, it’s that important and that’s why we made a program for it.
Over the years many people would ask me to look at their kicks. Even the high kickers. “What can I do to improve my kick?” they asked. “Torso, you torso position”, was a very common response. Most fighters kick and punch. The better positioned the upper body during the kick, the shorter the pause between a kick and a punch. Or punch and a kick for that matter. Whether you are a pro fighter or you just train for your enjoyment, you know that the faster you can follow up with your hands after the kick, the more chances you will score. Well flexible torso is what keep your punches closer to the target, right after the kick. Finally there is the look of the kick. Of how the form appears. A kick looks much better when the head is not brushing the floor on the high kick. Think of great competitors with awesome techniques.
Ok, enough said. In this program we focus on the flexibility and strength training of the torso. It’s not a six pack program… (However it will greatly develop the core), but body builder looking abs is not it’s primary purpose. The purpose is to improve every aspect of the Side Kick, Roundhouse Kick and Hook Kick.
Let’s see. Stand up and extend a Side Kick waste level. With your finger tips touch the outside part of your leg. Perfect kick dictates finger tips touching half way between your knee and your ankle. If you can do that you don’t need this program. If you can’t touch that, either your strength is off or your flexibility and you need it.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
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We'll show you how to train your body for the fastest and safest mastery of the kicks.
It doesn’t have to take years to master a perfect kick, if you know what to practice. Indeed very few masters in the world, who perfected their own kicks, know how to quickly and safely pass the skills on to others.
Speed of Roundhouse kick, just like the speed of other kicks, depends on two factors:
1. Proper chain acceleration
2. Ability to decelerate.
“I heard you have to stay loose” yes, that’s correct, and that’s a part of proper chain acceleration. The chain is easy to describe. Shoulder leads turn into the direction of the target. Pulls the pelvis. Pelvis accelerates the upper leg, through the hip joint. And then the knee joint moves and the kick shoots out.
At least two of three martial artists reading this probably already standing up and trying to throw a kick while looking at paragraph above. The other 1/3 is probably in the office or formal setting….The exact extend of how much each joint move varies.
Some styles stand more sideways and the upper body initiation is harder to do. Others use less knee and more hip. Still the overall chain is the same. If there is no whip, there is no speed. (And no power either…) Proper mechanics is only part of the issue. Deceleration is the other.
In many cases it’s a more pressing issue. In simple terms, your body does not want you to get injured. A special mechanism is put in place to prevent you front getting hurt. If you can’t put a brake a fast kick, you can’t throw a fast kick. Or punch for that matter.
In case of the roundhouse kick it’s the hamstrings that decelerate. They need to be strong, flexible and aware when and how to contract. Only then you can kick at full speed, even if the mechanics are completely correct.
Strengthen your hamstrings. Develop the proper chain. Little by little begin to practice the kick with artificial deceleration. Gradually building the muscles to decelerate on their own, and allow for full speed. It’s a very straight forward program.
Is your roundhouse fast? If it is, you don’t need it. Perhaps you learned something by reading the few paragraphs above, so your time was not waisted. If your roundhouse is slow. You need it.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
]]>Today's video discusses the challenges of the side kick trajectory, prior to and during the impact.
Following the discussion - trajectory improvement drills are shown.
It doesn’t have to take years to master a perfect kick, if you know what to practice. Indeed very few masters in the world, who perfected their own kicks, know how to quickly and safely pass the skills on to others.
Side kick is the kick known for it’s power. Side kick is also the least accurate kick of all kicks. Muscles used in the kick are large and powerful. Regulation of these muscles is called gross motor control. The opposite of GMC is fine motor control. The example of FMC is writing with a pen. Fine motor control is what is needed for accuracy. The two types of control rarely naturally co-exist. They are brought together through specialized training.
Being able to place an accurate kick make the difference between “I felt it, it hurts” vs “lights out…” A side kick to the solar plexus missed by an just a little is not as effective. Same for other targets. Knee, jaw, etc. To get full use out of a side kick’s raw power, it must hit the intended target.
The striking surface or point of impact for the side kick is either the heel or the edge of the foot. Heel is more powerful. If you are going to train for accuracy, you might as well go for the all the marbles and focus on maximum returns.
The program focuses on the heel. However all the exercises are easily convertible to the edge of the foot, in case you prefer to strike with that point of impact.
First a heel must be established by the nervous system as the point of impact. This simply means that your body needs to know where you heel is when throwing the side kick. The program starts with this.
Next step is trajectory. In technicality any mastered trajectory can lead to accuracy. It can be a semi-circle of any radius or a straight line. As long as the line of kick is exactly repeated every time, the accuracy will be developed. Having said that, we focus on developing a straight line. (From point A, where heel is at chamber positon to point B, where the target is.)
We focus on mastering a straight line for 3 reasons.
Once trajectory is established the kick is practiced with a simple feed back mechanism and is adjusted after each kick. This allows the kicker to get the most out of the kick.
Place a dot on the target and kick it. Can you hit the dot? Are you slowing the kick down? If you can hit the dot at will, without sacrificing speed and power. Congratulations! You got to send us a video. You definitely don’t need this program.
On the other hand if your kick is not accurate, when thrown at full speed and power. You need the program.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
Learn the training routines to prepare your body for kicking techniques. These moves will allow for fast and safe mastery of the kicks.
We'll show you how to master every component of the RoundHouse Kick with never before seen drills, moves, and techniques.
In short this program develops the power of a roundhouse kick.
Below you can find full description of the program.
Hardly any martial artist does not know this equation. F=MXA (Force equals mass times acceleration.) Can you increase your mass, to upsurge force? Not much, and most people don’t look for that. So the only variable that can be modified significantly is acceleration. Fortunately, there is huge potential for improvement there. HUGE! If it was not, than a 170lb world champion fighter would hit with same power as 170lb newbie.
The same biomechanical chain that generates speed also generates power. The difference of course is that when the focus is on power, the impact is made and the body must be prepared for that. When training for power, kick deceleration is not taken into equation, as the target serves as the decelerator. That is one of the differences between power and speed training. (In speed training deceleration is very important.)
For maximum power three components must be aligned.
Proper Acceleration is simply the right use of mass and all the joints in the chain to accelerate the striking point. (Instep, ball of the foot, shin)
Timing of impact is when the impact is made. The goal is to make impact just before maximum acceleration, so that the full acceleration happens while in contact with the target.
The vectors must be aligned. For the roundhouse kick the power is generally lost when the mass is shifted in one direction and kick in the other. The direction of the body’s mass shift, must be in line with that of the foot or shin as much as possible. This is done either by adjusting the direction of a step or focusing on the pivot.
The first thing that we do is strengthen the rotation element of the core. This is usually the weakest link in the chain, where acceleration is lost the most. Following that, various parts of the chain are trained to enhance their ability to deliver maximum acceleration.
Just to be sure. This is not another video where you watch someone kick and try to imitate, what you see on the screen. Instead various sequential exercises are shown to increase the power of the kick.
Do you have a powerful round house kick? If you do, then you don’t need this program. If you power is not there. You need this program.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
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Balance and Stability for kicking video that will improve kicking speed, power, and control is yours.
We shows techniques to increase the height of the side kick.
Work the techniques in the order shown. Master each exercise in progression. Do start the later part of the video which involves stretching and strengthning in extended length of the muscles, before strengthing and conditioning.
This also helps for a high roundhouse kick and for a high hook kick Korean Martial Arts and other martial arts as well.
Also learn how to develop power in a side kick for a powerful side kick. Powerful front kick, strong and power rouhouse kick and powerful hook kick.
Speed of kicking technique is also develop.
This is a program for the kicking height for all 3 side line kicks:
Kicking height of the side line kicks, depends on the flexibility of the supporting leg or standing leg. In order to throw a high kick, the kicking side of the pelvis must tilt up. If the pelvic does not tilt, the kicking hip abduct no more than 45 degrees.
This means that a kick will be thrown no higher than the knee. Even a kick to the groin requires 90 degrees abduction. (Abduction is lifting of the leg to the side) So the pelvic position must change. Once the pelvis moves, the flexibility of the supporting leg comes into play. Of course not just flexibility, but also strength.
This program presents a very short and the point method of developing kicking height. There are 3 careful selected Zaichik Stretching Technique for flexibility. (Formerly called Kinesiological Stretching Techniques).
Each one takes just few seconds to complete per round. Together these techniques develop super fast flexibility. Combined with extended length conditioning strength technique, the body quickly develops the range of motion for high kicks.
Does your kicking foot travel much higher, if the torso is dropped away?
Or does your kicking foot can’t go any higher, with torso dropped?
If your foot does not go higher. You need supporting leg flexibility and strength, taught in this program.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
]]>Keeping your hands up is a good basic strategy. You are always protected.
Dropping your hands exposes your face. And who wants to get punched in the
face? I don't. Do you? Muhammad Ali doesn't. Lamancheno, Mayweather, GGG, McGregor, etc, they all don't I am sure.
A good counter fighter is a master of dropping his guard. Why? Because he wants to invite a punch. Most counter fighters have great reflexes, BUT... not like you think.
They know which punch is coming. And more importantly they are in perfect position to slip or pull or duck, when it is coming. They are also in a perfect position to counter.
A perfect slip, that follows by a knockout is often a result of an "invited" punch (or kick).
There are many ways to encourage a punch. Dropping the guard at the right time is one of the ways to do it.
There are many little details that go into it. It has to look natural. It has to be done several times to set up a pattern. A counter must be ready. The distance must be perfect. Balance must be on point. Etc.
So you see, "not protecting the face" is a strategy, when it's done masterfully. It's a mistake, when it's done neglectfully. Want a lot more strategy and fighting tricks?
Thousands of fighters all over the world have benefited from a course called CHAMPION’S FIGHTING SECRETS. The course is now available online.
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
]]>An inflatable ball is placed on a chair or appropriate object to be at abdominal height. The kicking leg pushes into the ball. Most people will notice at first that they can't push the ball in. With a little bit of adjusting, the position is found. Even the strongest fighters, had supporting leg SORE the next day. Even after few sets of doing this exercise. However the kick became more effortless and stronger.
This program develops the power of a push front kick.
Here is the full description of the program.
A push front kick is a linear kick. It’s different from a circular basic front kick. The kick has several usages.
Just like the side kick, Front Push Kick is adjusted to it’s mechanical purpose.
Does the mass continue moving after contact? This is a push mechanism. Or Does the mass stops abruptly and all the momentum is transferred into the kicking leg? This is a penetration mechanism.
Regardless of what you want out of the kick, the training components are the same.
In this program we first address the conditioning. Small targeted group of exercise prepares the body for impact.
Think about it. You will learn how to accelerate you mass. If your generate great pressure into the target the stationary target will resist. Between those two forces something in your body may give. If your body it’s not prepared, it will be your joints and muscles. They need to be strong enough to withstand the impact.
Thus proper conditioning is needed. Next the focus shifts to the supporting leg. We don’t float, but rather stand. The power comes from the floor. Supporting leg needs to be prepared to send the force up the chain. At the same time to absorb, in case the kick is used defensively.
The whole program is very straight to the point. Each exercise is selected to do it’s part in maximum power development.
Is your push front kick strong enough to do what you need it to do? If so, you don’t need this program. If your kick is not as strong as you want it to be. You need the program!
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
]]>The biggest issue with a front kick thrown into the target directly in front, is the hamstrings flexibility. More specifically lateral hamstring flexibility. Biceps Femoris (the two outside head of the hamstrings) are often tighter than the two medial heads. This makes the kick thrown directly in front more "flexibility challenging" than the one thrown on the side.
The supporting leg is a factor as well. Even if the torso is squired, but the supporting leg is turned out, the posterior pelvic tilt has more range. This is a compensatory range, when the pelvic has to move and compensate for the lack of length in the back of the thigh.
So to test how high you can thrown the kick without compensation, you can try this. Lay down on your back and lift one leg straight up. That is about the angle that you can throw the kick at.
It would be fair to mention arguments both ways. (For the range above or below the one shown in the test)
On one hand, with slight compensation from the pelvis, the kick can go higher. But those compensations can lead to injury, and reduction in speed and power.
On the other hand, a kick should not be thrown at it's maximum passive flexibility capacity, at full speed, without a target. This is because the hamstrings is used to decelerate the kick and can get injured, when forced to contract in mechanically disadvantageous range against a usually stronger quadriceps.
This is the program that develops the kicking leg of the front line kicks. Here is a more in depth explanation.
In simple terms:
When it comes to elasticity and general strength to perform a kick correctly, all front line kicks share the same strength/flexibility requirements.
To understand this concept let’s compare punching and kicking. General strength is needed to extend the straight punch and hold it to the opponent face and power is to actual punch with force. It’s important to understand this distinction. Since technical strength and power are different things.
However, having the strength to do the kick correctly, will improve many aspects of the kick, including power. Front Kick is the most basic kick, and yet so few martial artists have a proper form. Knowing what the proper form looks like and producing it at will are completely different things.
To throw a kick properly, 15-35 degrees of hip flexion are needed extra, on the top of what the intended kicking height requires. The reason in such a large range difference (15-35 is 20 degree difference) is due to the strength of the muscle that flexes the hips.
The Stronger muscles that hold the leg up the less flexible one can be. The weaker a person in that area, the more flexible they need to be.
If the paragraph above is confusing, here it is in simpler terms. If you want to kick comfortably to the solar plexus, you need enough flexibility to kick to the face.
This program is very short and to the point. It attacks both fronts.
In proper sequence of skill development, this program should precede other modalities of the kick. It comes before Endurance, Control, Accuracy, Speed, Power, etc.
Extend a front kick to your own head level. Hold it for few seconds. If your body is straight, back is not curved forward, and you feel comfortable. You have enough strength and flexibility, and you don’t need this program.
If your back is hunched and/or your kick can’t be comfortably held at your head level even for few seconds, you need the program.
Click on the Picture Below to Get Started!
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.
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