🥋 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!

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