Kicks & Foot Speed

Kicks & Foot Speed

Warm-Up - Approximate Time 15 Minutes

On The Spot Jogging x 2 Minutes 

1. Knee-Lifts while walking or on the spot x 20
2. Axe Kick while walking or on the spot x 20
3. Front Kick while walking or on the spot x 20
4. Knee-Up Pivot To Roundhouse Kick Preparation Hold x 20 Each Leg
5. As in 4) but perform Full Roundhouse Kick x 20 Each Leg
6. Lift Leg into Side Thrust Kick Preparation x 10 Each Leg 
7. As in 6) and perform Full Side Thrust Kick x 10 Each Leg

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Arms Swing One Arm Up & One Arm Down
3. Sumo Stance Stretch
4. Side Squat Stretch Both Sides
5. Hip Flexor Stretch Both Sides
6. Upward Facing Dog Stretch
7. Extended Puppy Pose Stretch (sit back as far as possible)
8. Downward Facing Dog Stretch
9. Standing Forward Bend Stretch (hamstrings stretch)
10. Scapular Range of Motion
11. Tricep Stretch Arm Across Body & Behind Head Versions
12. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Foot Speed - Approximate Time 5 Minutes

1. Agility Ladder - Single Step Going Forward
2. Agility Ladder - Double Step Going Forward
3. Agility Ladder - Double Step In & Double Step Out Going Forward
4. Sprint on the Spot with a consistent frequency x 5 Seconds of 4 Reps
5. Hop on one Foot with a consistent frequency x 5 Seconds Each Leg of 2 Reps

Kata - Approximate Time 10-15 Minutes

1. Choose a Kata to do once all the way through.
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. Focus, in particular, on the turns of the Kata. Really think about where your foot is landing and consciously place it where it needs to be before repeating it fast again.

Core Conditioning - Approximate Time 5 Minutes

1. Squat Thrust x 20
2. Squat Jump x 10
3. Mountain Climber x 40
4. Switching Lunge x 10
5. Crunch x 20
6. Boat Pose for 40 Seconds
7. Reverse Crunch x 20 

Warm Down with Yoga Poses & Stretches - Approximate Time 15 Minutes

1. Tree Pose - Left & Right for 20 Seconds Each
2. Extended Hand-To-Big-Toe Pose - Left & Right for 20 Seconds Each
3. Wide Angle Seated Bend - Front, Left & Right
4. Wide Angle Seated Revolved Head-To-Knee - Left & Right
5. Seated Forward Bend
6. Bound Angle Pose
7. Half Lord of the Fishes Stretch - Left & Right
8. Low Lunge Pose - Left & Right
9. Upward Facing Dog Stretch
10. Extended Puppy Pose Stretch (sit back as far as possible)
11. Reclining Hero Pose
12. Reclining Spinal Twist - Left & Right
13. Cow Face Pose - Left & Right
14. Supported Shoulder Stand
15. Plow Pose
16. Garland Pose
17. Crane Pose
18. Cow Pose
19. Cat Pose
20. Downward Facing Dog Pose
21. Standing Forward Bend Stretch (hamstrings stretch)
22. Scapular Range of Motion
23. Tricep Stretch Arm Across Body & Behind Head Versions
24. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Kata Visualisation - Approximately 2 Minutes

Finish by assuming Seiza, close your eyes and visualise performing the whole Kata from above with speed and power at a venue of your choice such as a tournament or in the Dojo. When visualising it, aim to perform it with confidence and at a high level standard even if your physical standard is not as high.

Additional & Recommended Steps for Improved Performance, Immune & Wellness

Massage Roller 

I recommend using a massage roller daily, even if it’s for only 30 seconds. This helps further reduce the likelihood of injuries and back pain. Look out for more information on this soon.

Nutrition

If you’re a serious competitor/karate-ka, I would urge you to use nutrition recovery and muscle repair products around your training for better performance and improved health. I choose to use a good quality product that has been approved by Informed Sport. If you want to know what I use, just ask. The sports range I use also allow me to get 25-50% off as an ambassador. If you’d like to know how to become an ambassador, drop me a message.

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

Message me for a FREE PDF of the workout routine.

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