Side Kick Analysis (Part 7)
Let's begin by watching the video below:
Kicking leg:
Let’s take a look at the kicking leg.
We have good position of the foot, we have good internal rotation.
The abduction to me looks like there is a little bit more room to abduct. Now this is what it looks like from the picture.
To make sure, the angle actually has to be measured.
Remember, most people will abduct internally rotated leg to about 45°. Some people can do little bit more, some people can do little bit less.
If indeed there is more room to abduct, we will check the flexibility of the muscles that pull the leg down or the muscles that adduct the leg.
If the flexibility is good, then we will focus on the strength of the muscles that abduct the leg.
So, for flexibility, I would use Zaichik’s Stretching Techniques (ZST).
For strength, I would use short range contractions or antagonist short range conditioning exercises.
Trunk:
Now let’s take a look at the trunk.
The trunk is demonstrating pretty good lateral flexion.
In other words, his body is bent towards the kick, however is not a direct lateral flexion. From this angle, to me it looks like there isn’t adjustment.
It looks like he has flexed his spine, in other words.
The body went forward and then laterally bent to the side.
Now in complete technical side kick, the body is bent to the side or laterally flexed. Body is not bent forward or back. So, why do people do this?
Well, it can be an issue with the joint but more often, it’s an issue with the muscles.
When you flex to the side, there are various muscles that will restrict that flexion. In other words, on his left side in front there are
Rectus Abdominis:
and Obliques:
that will restrict.
And in the back, there are
Extensors of the spine & Quadratus Lumborum:
that will restrict.
If a person has tighter muscles in front, it makes sense to bend little bit forward to shorten them, to give the room for lateral flexion. In most cases, when I see a side kick like this and I test the person, this is what comes out. So, for him to bend laterally to the side, he needs to address the muscles in front.
Again, Rectus Abdominis and Obliques and also
Psoas Minor:
for the people that have Psoas Minor, not everyone has that muscle.
So, if I test it indeed and this is the case, I would simply do ZSTs for those muscles, let them go and you will be able to flex to the side a lot more without going forward.
I also want to mention that when you flex to the side when you flex to the side and your body is forward or backward versus your body being directly in the centre, there are different muscles that contract.
So, for people that have one muscle stronger than the other and they need to flex to the side as much as possible, they will adjust to their strength providing the flexibility is not an issue. In this case he bent forward.
Supporting leg:
Now, let’s take a look at the supporting leg.
He has pretty good turnout. To me it looks like a complete turn out.
Which is good that means that the height of the kick is not going to be restricted. Because as I said many times before, the height depends on the supporting leg more than any thing.
His supporting knee is bent. This could either mean that there is lack of flexibility, or this is how technically the kick is strong with the bent knee.
Some people throw the side kick with a bent knee, some people throw the side kick with a straight knee.
So, if he wanted to increase the height of that kick, he can’t touch his trunk, he can’t touch his kicking leg. Simply work on the supporting leg and the height of that kick will increase.
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SIDE KICK COMPLETE BUNDLE
On the street or in the ring, it can stop the opponent cold. How come it’s only rarely used to it’s full effectiveness. A large part of the equation to utilize the kick fully, is found in the set up. The more powerful the kick (or punch), the more shifting of mass is needed.
This means longer trajectory. For this reason, it is easier to detect. Thus making it less effective. Very few fighters can keep scoring with a side kick outright. Just like very few fighters can keep throwing a straight right and landing each time.Power shots require a set up.
On the street or in the ring, it can stop the opponent cold. How come it’s only rarely used to it’s full effectiveness. A large part of the equation to utilize the kick fully, is found in the set up. The more powerful the kick (or punch), the more shifting of mass is needed.
This combo includes the following programs:
Side Kick Height Development
Technical Kicking Leg Development
Trunk Flexibility and Strength Development
Side Kick Power Development
Side Kick Speed Development
Side Kick Precision & Accuracy
Flying Side Kick
The programs were designed by Paul Zaichik, martial arts and kinesiology expert, founder of ElasticSteel in 2005.
Paul Zaichik and his team have been perfecting martial arts training since then, and here we bring you all this distilled knowledge to make you and unstoppable kicking machine.
Side Kick Height Development
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.
Side Kick: Technical Kicking Leg Development
Ideally developing the kicking leg should take place even before a single kick is thrown. However that’s not possible for most people. Everyone who lands on this page, has already thrown kicks.
Side Kick and Side Line Kicks: Trunk Flexibility and Strength Development for Optimum Kicks Development
If your 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.
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.
Side Kick Power Development
Side Kick have been developed for power. It’s advantage is full mass acceleration, in direct like with the impact. Joint effort of the strongest muscle groups in the body. No weak link to give or buckle upon impact. All these factors compound a biomechanically advantageous “go to” weapon, when raw power is called for.
With power comes responsibility. I am not talking about “driving the person you kicked to the hospital” type responsibility. But responsibility to your own self. To your own body. The impact of the kick is severe and stress on joints accumulates over time. In order to strive under that stress the body must be properly conditioned to handle that impact.
Side Kick: Speed Development
Why “safe progression”? When it comes to speed training chances of injuries is very high. This does not apply only to side kick of course. Slowing the kick down is the moment when injuries happen. Every fast kick needs to be decelerated. (you are not throwing a rock or a ball, but your foot) So you need to pull the kick back. The faster you kick, the harder you need to pull it back. In case of the side kick the hip flexors and adductors do most of that “pulling back”.
Side Kick: Precision and Accuracy
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.
Flying Side Kick
This program shows a safe flying side kick progression and develops the height of the kick. The capacity to jump high while performing this kick is found in a proper takeoff. However, to do the kick safely multiple times, the landing is of greatest importance.
How high is their upper body during side line kicks?
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 its primary purpose. The purpose is to improve every aspect of the Side Kick, Roundhouse Kick and Hook Kick.
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Adductors Strength & Flexibility
This program contains:
Adductors are four muscles whose primary role is hip adduction. Adduction is pulling the limb toward the mid-line of the body.
Additionally some texts list Pectineus as an adductor. There are a number of other muscles that also adduct the leg. Most of those muscles are external rotators of the hip. Since most applications of abduction have a superimposed lateral rotation, additional adductors do not restrict abduction or horizontal abduction. The exception are medial hamstrings, which are internal rotators of the hip.
All Kick Master Combo
This Package includes:
Side Kick Training (7 programs)
1- Technical Kicking Leg Development
2- Trunk Flexibility and Strength for Optimum Kicking
3- Supporting Leg Training For Kicking Height
4- Precision and Accuracy
5- Speed Development
6- Power Development
7- Neutralizing Opponents Defense and Guard Penetration Set Ups
Roundhouse and Hook Kicks Training (4 programs)
1- Roundhouse Kick: Technical Kicking Leg Development
2- Roundhouse Kick: Speed Development
3- Roundhouse Kick: Power Development
4- Hook Kick: Power Development
Front Kick Training (5 programs)
1- Front Kick and Front Line Kicks: Technical Kicking Leg Development
2- Front Kick: Speed Development
3- Push Front Kick: Power Development
4- Axe Kick: Power Development
5- Ball of the Foot: Point of Impact
Advance Kick Training (4 programs)
1- Twist Kick Technical Kicking Leg Development
2- Flying Side Kick: Technique and Jumping Height Development
3- Scorpion Kick: Perfect form Development
4- Flying Split Scissors Kick, Two Direction Kick
Kick Retention Training
A specific video focusing on functional kick training.
Three Classic ElasticSteel Functional Strength And Conditioning Books
1- The Gravity Advantage
2- The Gravity Advantage Max
3- The Power of One
Two Extra Programs for Hand Conditioning
1- Fist Point of Impact: Wrist, Knuckles and Forearm Development
2- Palm Strike Strength and Flexibility Training
Complete Shoulder Flexion
This program contains:
Being able to stretch the shoulder abductors and extensors, as well as scapula inferior rotators allows the arm to come up to at least vertical line. In many cases more than 180 degree is needed, in throwing sports for example, such as javelin, football and baseball. Same applied to serves in volleyball and rocket sports.
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