High Kicks: No Longer Just A Dream

Picture this, a pack of bad guys are chasing after you in their sleek, black vehicles.

Bullets are flying everywhere, just barely missing your body as you duck into cramped alleyways littered around the streets of Madrid!

The one sticking his head out the window of the car is crass-spoken, throwing vulgar cuss words because you’ve slipped out of his sight.

Quickly, now that they’ve overshot you, you run farther down the alley. The buzz and chatter of the city seems more muted now that you’re away from the city center.

You’re not quite sure when, but there’s an aching feeling in your gut telling you that something’s really, really wrong.

Everything is too quiet.

There’s a silent click—a sound all too familiar to you—and your shoes shuffle against the tiled ground as you try to dive out of the way.

But alas!

With the solid head of a gun pressed against your back, you’re frozen in place, a shiver running down your spine.

The clacking of his shoes ring in your ears, before you hear a deep, magnetic voice from the man behind you.

“Surrender, mi amigo. Maybe Papa will be more lenient on you.”

You can almost see the maniacal grin on his face, jagged teeth, ready to feast.

A horrid cacophony of snarky laughter fills the air, and slowly, you raise your arms up.

Just when the bad guy thinks he has the upper hand and lets his guard down though, you whip around and seize his gun, jumping and swinging your leg down, hard, on the space between his neck and shoulder in a roundhouse kick, just like your instructor had once taught you!

He staggers, still dazed from the strike, but you quickly follow up with another kick to his face, effectively knocking him out cold.

There’s a resounding crack that echoes through the empty alley, and you’re quite certain you’ve broken his jaw.

Now safe from the danger, you reach into your coat pocket, taking out the brooch you were tasked to retrieve. The face of your martial arts instructor pops into your mind, and you offer thanks in your heart. Yes, without his dutiful guidance, there’s no doubt you would’ve been turned into a meat paste while on your mission today!

The credits begin to roll, and thus concludes the high-adrenaline action-packed movie about a spy.

It’s every child’s dream to one day be as cool as the main protagonists in action movies, and I’m sure many have gotten an earful after having pulled their muscles trying to imitate the stunts shown on screen.

How can you safely do these high kicks without injuring yourself then?

The key, of course, is to increase your flexibility!

If your body is flexible enough, you’ll be able to do high kicks—just like in the movies!

So, here are 7 stretches and flexibility exercises that you can do on a daily basis that will improve flexibility and thus, further increase your ability to do higher kicks!

7 Effective Stretching Exercises For High Kicks

1) Forward Leg Swings

This is the standard way to stretch your quadriceps that will help you kick higher front kicks!

1. Stand with your feet apart near a wall or a bar with your arms to your sides. Place your hand on the surface for support.
2. Balance yourself on one foot, then begin swinging the other leg forward up to kicking height.
3. Keep your swings loose, without exerting power like you would for a kicking practice.
4. Swing for about 15 to 20 seconds before switching sides.

2) Standing Split

You’ll need the support of a sturdy wall for this advanced split! It will help improve your spinning kicks by stretching your leg muscles.

1. Stand next to a wall, with your back facing it.
2. Bend forward and place your hands on the floor, keeping your palms flat on the floor and keeping your back straight. Make sure to balance on your standing leg.
3. Lift one leg behind you, making sure your toes are pointed toward the ceiling and slide your foot up against the wall.
4. Hold this position for 8 to 12 seconds before releasing your leg and switching sides.

3) Straddle Stretch

Get down and close to the floor with this stretch and improve your flexibility to do axe kicks.

1. Sit on the floor spread your legs apart.
2. Lean forward and extend your arms in front of you, keeping your palms flat against the floor.
3. Focus on keeping your toes pointed toward the ceiling, and keeping your thighs flat against the floor.
4. Your groin and leg muscles will feel the stretch. Hold this position for 15 to 20 seconds.

4) Advanced Butterfly Stretch

There’s actually two ways to do this stretch—one normal, and one advanced—just be careful not to tear your muscles!

Normal Difficulty

1. Sit on the floor with your left and right knees bent and the soles of your feet touching.
2. Use your elbows to push down on your knees.
3. Hold this stretch for 30 seconds.
4. Release the pressure for 5 to 10 seconds, then repeat 2 to 3 times.

Advanced Difficulty

1. Sit on the floor with your knees bent and the soles of your feet touching.
2. Bend at the waist and stretch your upper torso forward, setting your elbows on the floor in front of you.
3. Keep your palms on the floor and hold this position for 20 to 30 seconds.
4. Release for 5 to 10 seconds, then repeat 2 to 3 times.

5) Y Stretch

Normally seen in taekwondo dojangs, where students perform their stretches prior to engaging in the class to improve their hip turning agility.

1. Sit on the floor, then turn to the side and place your hands on the floor to support your upper torso.
2. Now placing your weight on your hands, swing your outer leg to the back.
3. Make sure to keep your inner leg straight in front, thighs touching the floor.
4. Hold the position for 12 to 20 seconds, then repeat on the other side.

6) Door Frame Hamstring Stretch

You need an open doorway to do this stretch. It improves flexibility for spinning kicks.

1. Lie down in the doorway, with one leg in the door and your lower back flat on the floor.
2. Make sure your butt is close to the wall of the door frame (depends on your flexibility level—more flexible = closer).
3. Lift your leg high and slide it up against the wall, making sure your thigh touches the surface, extended straight up.
4. Point your toes toward the ceiling, then retract it toward you.
5. Keep moving your foot, and you will feel a stretch in your hamstrings and inner thighs.
6. Do it for 15 to 20 seconds before switching to the opposite leg.

7) Seated Toe Touches

One of the most simple and common stretches.

1. Sit down on the floor with your legs in front and keep your feet together.
2. Extend your arms forward and lean toward your toes.
3. Hold your toes, or reach for it to the best of your ability.
4. Try to make sure the backs of your knees are flush against the floor.
5. Hold the stretch for 15 to 20 seconds.

Summary

In short, high kicks require a lot of core strength and flexibility. I’m sure you want to improve both of those. Doing these mix of dynamic stretches and static stretches before attempting high kicks will help you to achieve greater results and protect your muscles from injury. If you’d like, you can also do some jumping jacks to warm up your body first. Now, you can safely mimic your favorite action movie characters doing side kicks and muay thai kickboxing without tearing a muscle while you kick high up!

What are you waiting for?

C’mon, give these stretches a try!