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🥋 3 Expert Tips for DEADLY Martial Arts Kicks 🥋

Want to take your martial arts kicks to the next level? Whether you’re practising Muay Thai, Taekwondo, or MMA, improving your kicks isn’t just about speed and power—it’s about precision, strength, and control. Here are 3 essential tips to make your kicks faster, stronger, and more effective.

1️⃣ Build Hip Rotation Control & Range

Your hips are the engine behind your kicks, and developing proper hip rotation is key for:

✅ Reducing strain on stabilisers: Controlled rotation reduces the likelihood of over-recruiting other muscles, like your lower back, preventing strain and injury.
✅ Maximising power and speed: Proper rotation ensures your kicks extend fully without losing power, letting you land with speed and force.

💡 Training Tips: Focus on drills and stretches that improve your hip internal and external rotation. Strengthen your glutes and hip stabilisers to enhance control throughout the movement.

2️⃣ Train Your Hip Flexors for Speed and Height

Your hip flexors are critical for increasing kicking height, boosting kicking speed, and improving overall control. A strong hip flexor ensures that you can not only kick higher but also maintain balance and control during complex sequences.

💪 Try These Exercises:
🎯 TheraBand Hip Flexor Marching (Standing): Strengthens the hip flexors while improving balance.
🎯 Kettlebell Hip Flexion Holds: Builds strength and endurance for sustained kicks.
🎯 TheraBand Hip Flexor Marching (Lying): Targets the hip flexors without loading the spine.
🎯 Box-Assisted Cable Marches: Ideal for isolating and strengthening the hip flexors dynamically.

3️⃣ Don’t Forget Your Hamstrings!

Strong hamstrings play a vital role in martial arts kicks, often overlooked by many fighters. Here’s why you need to train them:

✅ Fast Kicking Retraction: After the strike, your hamstrings pull your leg back, allowing for quick recovery and setting up the next move.
✅ Enhanced Force: Strong hamstrings create a powerful "backward pull," amplifying the overall force of your kicks.
✅ Injury Prevention: Strengthened hamstrings reduce the risk of strains or tears, common in high-intensity kicking sports.

💡 Hamstring Training Suggestions:
Incorporate exercises like Nordic Hamstring Curls, Romanian Deadlifts, and Hamstring Bridges to build strength and resilience.

Take Your Martial Arts to the NEXT LEVEL

At Evolve Physio, we specialise in helping martial artists optimise their performance and prevent injuries. From improving hip rotation and mobility to strengthening your hamstrings and hip flexors, we can create a tailored program to suit your specific needs.

Send This To A Fellow Martial Artist! 🥋

Know someone who could use these tips to elevate their kicks? Share this with them and let’s help them dominate their training!

#MartialArtsTraining #DeadlyKicks #MMA #Taekwondo #MuayThai #KickPower #PhysiotherapyTips #SportsPerformance #EvolvePhysio #HamstringStrength #HipFlexorTraining #MartialArtsPhysio

💥 Mastering the Triple Extension: Unlock Explosive Power for Athletic Performance 💥

If you’re aiming to improve your athletic performance, there’s one movement pattern that stands above the rest—triple extension. Whether you’re sprinting, jumping, or lifting, this powerful combination of hip, knee, and ankle extension is the secret sauce for generating maximum force and achieving explosive movements.

Let’s break it down and learn how to master this foundational movement. 🏋️‍♂️🏃‍♂️

What is Triple Extension?

Triple extension is the simultaneous extension (straightening) of your hips, knees, and ankles. It’s the biomechanical powerhouse behind many athletic movements, helping you:

• Generate explosive power.

• Transfer force from the ground up efficiently.

• Improve speed, vertical jump height, and lifting performance.

Where Will You See Triple Extension in Action?

You’re already performing triple extension in various sports and training scenarios, even if you didn’t realise it:

🔹 Sprinting: Propelling yourself off the starting blocks or during each stride.
🔹 Jumping: Maximising vertical leap in sports like basketball or volleyball.
🔹 Lifting: Driving through Olympic lifts such as the clean, jerk, and snatch.
🔹 Kettlebell Swings: Generating power for the upward phase of the swing.

Think of triple extension as your body’s natural way of generating power and transferring energy from the ground through your entire body.

Why is Triple Extension Crucial for Athletic Performance?

When executed correctly, triple extension:
✅ Enhances your ability to explode off the ground.
✅ Increases your force output, leading to faster sprints and higher jumps.
✅ Improves efficiency in lifting heavy weights by maximising power transfer.
✅ Reduces the risk of injuries by promoting proper movement mechanics.

How to Optimize Your Triple Extension

Mastering triple extension takes intentional practice. Here are some key tips to fine-tune your movement:

1️⃣ Focus on the Sequence:

• Start the movement by driving through your hips.

• Allow the knees to extend naturally, followed by the ankles.

• Avoid overcompensating with one joint—smooth coordination is key.

2️⃣ Stay Stable:

• Engage your core muscles to maintain balance and prevent “energy leaks.”

• A stable core ensures all the power you generate is efficiently transferred upward.

3️⃣ Train with Intent:
Include exercises that mimic or enhance triple extension, such as:

• Box Jumps: Develop explosive vertical power.

• Kettlebell Swings: Reinforce the hip extension aspect of the movement.

• Olympic Lifts (Clean & Snatch): Train your full-body coordination and power output.

4️⃣ Perfect Your Form:

• Work with a coach or physiotherapist (like the experts at Evolve Physio) to identify and correct inefficiencies in your movement.

• Practice explosive drills with proper technique to build muscle memory.

Ready to Unlock Your Explosive Potential?

At Evolve Physio, we specialise in helping athletes of all levels optimise their performance through biomechanical analysis, tailored strength programs, and expert guidance. Whether you’re a sprinter, weightlifter, or weekend warrior, we’ll help you harness the power of triple extension to take your game to the next level.

#TripleExtension #AthleticPerformance #ExplosivePower #Biomechanics #StrengthTraining #OlympicLifts #VerticalJump #SprintTraining #EvolvePhysio #SportsPerformance #PhysiotherapyTips #MoveBetterPerformBetter

Do suffer from ‘tight hips’? 🤕

Your hips might actually not be tight, they could be doing their best and simply aren’t able to keep up with the demands of your training! 🥲

📝 Here is a simple test which could give you more insight on what actually may be going!

Thomas test 🚊
1. Sit at the edge of a bed (cannot be a soft surface)
2. Hold onto your knee and gently fall back.
3. Allow your leg to ‘relax’ and dangle.
4. Observe the ankle of your hip, knee and ankle.

👨‍⚕️ Traditionally, this test is done with a practitioner and as you are lying down, your ASIS is being stabilised through posterosuperior pressure.

If the angle of your femur (thigh gone), is greater parallel or greater, try these strengthening exercises! 💪