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Sign me up! Wash your training clothes after each use! Here are some basic terms and techniques you should learn! Punches 1. Jab 2. Cross 3. Hook 4. Upper Cut Head and Body Elbows 1. Slice Elbow 2. Uppercut Elbow 3. Reverse Elbow 4. Spinning Elbow Kicks 1. Push Kick 2. Roundhouse Kick 3. Side Kick 4. Knee Straight 2. Side knee 3. Thai Clinch Defending Punches 1. Work both stances for the best result. Knee lift [1] This stretch is best used preceding front lift stretching. It's especially valuable for those times your hip flexors are stressed from training previously done in the week and you value caution.

Knee lift [2] Simply lift the knee up to your chest. You can do this from the staggered stance with your rising leg starting behind you for momentum, or from a position with both feet next to each other, shoulder width apart. Back lift stretch [1]: Use a support at about hip height. Lower than hip height is more preferable than higher if the choice is available. You can grab onto a lot of stuff; Chain link fence, grill, patio chair, plyo platforms, your brother, the tail of your car, bleachers Back lift stretch [2]: Keep the base leg's position stable and lift your other leg behind you, pointing the toes.

Generally, this stretch can be slightly varied from little changes in head position or hip tilt, but the main goal is to stretch the front of your thigh: [NOT THE GROIN] So maintain an awareness that your lifting leg does not rotate to the outside. Back lift stretch [3]: Here is a back view of the stretch. View the thumbnails below to check appropriate, inappropriate, and really inappropriate leg rotation in a back lift dynamic stretch.


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Quad squeeze stretch [1]: This is a great stretch to toss in combination with the back lift stretch. Sometimes you just want your quads to be loosened up! Quad squeeze stretch [2]: Keep the body upright and the hips forward by tightening the glutes - and whip the heel back. Quad squeeze stretch [3]: Easy, just kick your own ass! Think of it as pawing the ground like a bull or animal. Side lift stretch [1]: No fancy stance, look in the direction you will be kicking and keep your hands up As all the pretty little Martial Arts boys and girls do!

Side lift stretch [2]: The base foot will shift to point in the opposite direction of your kick during the stretch. The lifting leg's foot maintains a lateral relationship with the floor and ceiling. You can use your hand as a marker for progress, starting at about hip height and gradually increasing the amplitude and velocity of the stretch as previously suggested for the other stretches.

Side lift stretch [3]: To add momentum to this stretch you can step in front of the kicking leg with the non-kicking leg. Side lift stretch [4]: Here is a front view of the side lift stretch. Your hips have a tendency to roll to the back and your trunk will lean forward, if you fight this tendency you will jam the neck of your thigh bone into the cartilage collar at the upper edge of the hip socket.

If you have a Coxa vara A bending of the neck of the femur , you could also jam the Greater Trochanter into your hip bone. So don't fight this tendency! You should also avoid leaning too far forward as well. Just do what feels most natural and work on increasing height and speed of lift. Outside - Inside swing [1] This is a modified inside crescent kick.

Your goal is to feel a stretch in your glutes, hips, and your trunk. Your goal is not to kick high. Start with your swinging leg behind you. Outside - Inside swing [2] Bring the leg across as far as possible. I find you can get a better stretch from bringing it up a bit at first, then taking it across - rather than taking it across and up at the same time. Outside - Inside swing [3] Your arms and trunk will naturally shift to accommodate the stretch, that is okay!

Don't be stiff, be loose. Get that rear stretched and get the leg across. You can also bend the knee a bit and just knee over if you wish. Keeping your leg straight isn't essential - feeling a good stretch by getting that leg across is. Outside crescent kick [1] Crescent kicks are arcing kicks included as staples in many martial arts. The outside crescent kick is done from a fixed position like so and relies heavily upon hip flexibility to generate power. Outside crescent kick [2] Starting from a 45 degree angle across the body, begin by arcing the leg up away from the centerline.

Outside crescent kick [3] Turn your hips inward using an upper body torque to get the leg across. The outside of the foot is what contacts the striking area in an outside crescent kick. If you have nothing to strike, you must self select a visual target and bring your foot across this focal point. Outside crescent kick [4] Return the kick to the kicking position; Maintain a smooth, even motion. Outside crescent kick [5] The outside crescent is critical for trick, kicking combos. Hooks are also kicks of preference for chain combos, but the crescent kick is more applicable for basic flexibility development.

Inside crescent kick [1] This kick is done from a fixed position with the kicking leg moving from outside your body and crossing in front of the centerline. It looks a lot like a curved front lift. For this example the kick will be done with the rear leg, so set the foot back in a makeshift backstance. Inside crescent kick [2] Starting from a 45 degree angle across the body, begin by arcing the leg up toward the centerline. Inside crescent kick [3] Keep the leg straight as you bring it up in a shaped arc. In the inside crescent, the bottom of the foot makes contact with the striking surface.

If there is no target, pick a visual point and aim for it. Inside crescent kick [4] The inside crescent is not designed to return the kicking foot to it's starting point. It will just be dropped down to your side. Inside crescent kick [5] This kick makes up a basic foundation for many crescent style kick tricks. Beginning with the simplistic tornado, and leading to all the variations and kicks. Work to increase the fluidness and speed of the kick. Trunk stretches: Reaching the maximal range of motion in a workout for the trunk can take longer than the lower or upper body regions; It could take over 25 repetitious bends or twists in any direction to reach this maximal range.

Sitting rotation [1]: Sit up straight with good posture and spread your legs out a little. Sitting rotation [2]: Keep your hips and legs immobile and twist from side to side, look in the direction of your twist. You can choose to do one side at a time, or alternate back and forth going side2side. You may choose to begin the first few repetitions keeping your head facing forward, simply turning your body back and forth gently in preparation of a greater stretch. Sitting side bend [1]: Begin this stretch in the same position as the sitting rotations with your hands behind your head.

You will be bending down to the side.

In fact, I recommend keeping your knees slightly bent - this is a trunk stretch, not a hamstring bounce fest! Keep both elbows way back when doing this stretch, don't let them slouch inward. Sitting front bend [1]: Spread your legs far apart enough so your torso can go in between them, maintain a bend in the knee joint. Put your hands behind your head as pictured; Otherwise, if kept in the classic Hands behind head : Hostage look , your elbows will likely get in the way of the stretch. Sitting front bend [2]: A view from the front.

Exhale on the way down and let your back round. Sitting front bend [3]: A view from the side. Laying backward bend [1]: Lay on your stomach. This is the starting position of this exercise. Laying backward bend [2]: Raise your trunk up using the muscles of your arms and back. Do not become static at the end of this exercise, let yourself drop back down as soon as you reach the end of the motion. Standing rotation [1]: YAY! Now we get to the standing trunk stretches. This is the starting position of the exercise.

It will work just like the sitting rotations. Standing rotation [2]: Begin gently twisting side to side. Look in the direction of your twist only after you are comfortable with the motion. Feel the pull on the abdominals as well as your lower back, do not FLAIL your arms wildly across - this stretch requires more of your attention because control is easily lost in the standing position, then safety becomes compromised. The last thing you want is a lower back injury from something silly like a trunk twist.

Angled rotation [1]: There are many different angles to do this stretch, so there is nothing set in stone for an angled rotation except Angled rotation [2]: Simply twist at an angle one side at a time or side2side. It is wise to let your hips follow through on the stretch when increasing velocity or striving for greater amplitudes.

Get creative on this stretch. When I do it, I like to imagine I'm turning for a trick like a sideswipe or a double leg. Standing side bends [1]: If you've never seen someone do this stretch you've lived a very sheltered life. Simply bend directly to one side, one arm coming over the top. Make sure this arm comes over your head parallel, meaning if you were to drop it, it would rest on the side of your head over the ear. The other arm usually has a tendency to rest on the upper leg or hip. Standing dips [1]: This stretch is a great extracurricular exercise for improving your butterfly twists.

I find the best way to begin this exercise is to do a setup for a butterfly twist right before the dip and stop: This sets the position for your feet. Standing dips [2]: Now, regardless of your dip preference for the butterfly twist you should begin by dipping down low at the first knee.

Standing dips [3]: Keep your chest close to your knees. Legs bent or not - your preference. It really depends on if you are doing this more for the stretch or for training of the move. Standing dips [4]: Now, to keep this from becoming ballistic come all the way up in one fluid motion.

If you want to work for flexibility in the dip - consider keeping the legs straight and exaggerating the stretch. If you want to work more for butterfly twist training - consciously practice your dip and come out of the stretch with a jump or something. Upper body stretches: Maximal range of motion per workout should be reached after only arm swings in any given direction, this should be the minimum number per set.

Single arm swings Swing one arm at a time, keeping the other motionless. Swing them in various directions with different upper body angles. Alternating arm swings Swing both arms at the same time in opposing directions. Bent arm swings Try swinging the arms bent at the elbow joint instead of straight. For example, by modifying the upward swing with the elbow bent, the triceps are receiving greater isolation than when the joint was extended.

Arm swings to the side Here is an example of a swing with a different direction and body angle. This stretch really gets the lats in on some dynamic action! Arm circles This picture doesn't serve the stretch justice, but the arm is actually moving in clockwise and counter-clockwise circles in front of the body. Dual arm swings Arm swings with both arms moving together in the same direction. Chest and back pulls Pulling the arms back like this opens up the chest, giving it a wonderful stretch.

By tossing them forward and caving the body in, we could stretch the back this way too. Flying bird Ummm yep. You can also turn the palms in different directions during swing stretches! Dynamic stretching videos Would you like to see these slides in action? I will list them for you: Front lift stretch Back lift stretch Side lift stretch Inside crescent kicks Outside crescent kick Outside-inside swing Upper body dynamic stretches Sitting dynamic twist stretches Standing dynamic twist stretches A summary for dynamic flexibility training Dynamic stretching will integrate beautifully into a tricking session.

Developing static passive flexibility Ah. An overview of different static stretching methods There are many ways to increase static passive flexibility. Improves active flexibility more than relaxed stretching. Improves strength in concentric, isometric, and eccentric actions. May cause longitudinal growth of muscle fibers. You don't have to do them very often! CONS: Not for everyone. Not recommended for children or younger teenagers whose bones are still growing. Not recommended for those who are mostly sedentary. Can be harmful if strength training has been neglected or improperly applied. Can fatigue, and becomes more difficult when fatigued.

More difficult to apply than other static stretching methods. Can be done anytime, even when you are fatigued or not warmed up. More relaxing than any other stretching method. Anybody can do them!

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CONS: Takes a long time to reach the maximum flexibility limit per stretch. Progress is slow and takes more frequent applications to see results.

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Does not improve strength. CONS: A stretch cannot be adjusted or corrected once started. May result in immediate as well as residual pain. Fails to provide sufficient time for the tissues to adapt to a stretch. Aggravates and actually encourages a stronger stretch reflex response. Test your static passive flexibility potential Splits are a popular stretching benchmark and a great candidate for isometric stretching. Front split test This is the deep lunge stretch, the knee of the front leg is flexed; Take note of the angle between the thighs, they should be able to form a degree angle.

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If so, then your hips joints and their ligaments are not preventing you from doing the front split. Side split test Rest one leg on a structure like so Keep your hips and your raised leg in a straight line. This is the half split position, if you can do it on both sides you have proved to yourself that your hip joints and their ligaments are not preventing you from doing the side split.

There are no muscles that run from one leg to the other, if you can do this with both legs one at a time, why can't you do it with both legs at the same time? The isometric stretching method in detail: I recommend isometric stretching for the healthier, more active and well conditioned athletes out there. So what is this isometric stretching and how does it work? Guidelines for isometric stretching For increasing flexibility, isometric stretching should be done at least twice a week, at a maximum of about four times a week. How should I build strength for isometrics?

Isometric stretching in your training Isometric stretching should be applied at the end of your tricking or training session. It should take between minutes for most people, but it ultimately depends on how many isometric stretches you are including and your conditioning level. If you want to apply isometrics separate from a training session, include it after an extended warmup with some preliminary sets of strength movements: Preferably movements spanning a full range of motion.

How to apply isometric stretching Let's do a quick test, flex any muscle on your body. The classic application: Isometric for splits Ahh.. Isometric front splits [1] This will be a visual recap of applying isometric stretching with both the front and sidesplit stretches. We are starting with the front splits, so get down with one knee in front. Isometric front splits [2] Assume the deep lunge position, make sure your back leg isn't sweeping too far towards the inside of your body and begin etching the front foot father and farther out.

Take your time to get situated comfortably. Isometric front splits [3] The splits mostly target the hip flexors of the back leg and the hamstrings of the front leg. You can precede the split position by holding the previous deep lunge and this hamstring stretch for a small duration of time prior to entering the split position. Isometric front splits [4] Raise and support yourself in this position, getting ready to lower into the split. Isometric front splits [5] Lower down slowly until you find your discomfort point.

Let's imagine this is as far as I could go before the discomfort became to great to continue the stretch. Isometric front splits [6] Now, back off slightly from your discomfort zone. This is a more comfortable amplitude. Begin gradually increasing tension of the stretched muscles. Imagine as if your legs are going to sandwich the floor, start to grit and tense up like crazy.

Isometric front splits [7] Release tension immediately and Isometric front splits [8] Increase the stretch. After backing off from the discomfort zone, tensing like crazy, and releasing the tension we immediately increase the stretch and relax. Isometric front splits [9] Repeat this process until you reach your maximal range of motion. At the maximum, tense up for a longer period of time; Such as thirty seconds, a minute, or a little more.

When you are done, rise, rest, and repeat if needed. Isometric side splits [1] My favorite method of increasing amplitude in a sidesplit stretch requires the use of a chair. We will be using it to keep our hip alignment in check during the stretch. Do not push your but back. Do not lay forward.

Keep your back upright and your pelvis tilted forward. Do not let you butt sag back on an upright sidesplit stretch. Isometric side splits [5] Notice how the ankles, knees, and hips are in a straight line. Do you understand the correct sidesplit position now? Isometric side splits [6] Now, continue using the chair if you desire, but for illustrational purposes I will go back to this view. Maintain the position we had with our hips right up on the chair with the back upright and ankles, knees, and hips in a straight line.

Just like before, after finding our discomfort point, we back off and apply tension. Isometric side splits [7] Upon releasing tension, we immediately increase the stretch and relax. I have a bug on my shoulder Isometric side splits [8] As mentioned, this is the final position and we will be holding a longer tension. The relaxed stretching method in detail: What is left for us in this life after isometric stretching?

Guidelines for relaxed stretching Relaxive stretching should be done as the opposite of isometric stretching. Cool, how often should I do this per day? How about per week? Relaxed stretching in your training Relaxive stretches should be done at the end of a training session if you wish to include them into your workout, but as mentioned - you can do them anytime you want. The expansive index of static stretches! Here is a small list of things you might need: Some space! You'll need some space to stretch. Stretching in the confines of your bathroom is not a good idea!

So pick a large room or an open field. Word of caution though: If you are stretching bare skinned on a field during summer, chiggers and other malicious pests will annihilate you. Lay on a towel or picnic blanket. Yeah, the demonstration stretches provided here were truly painful. Variable structures Some stretches require a high platform. Bleachers are a good choice for a lot of stretches. A wall A wall is perfect for leaning stretches. Most of the time a pole or a pillar like structure can work just as well, but a wall is good. Pillar structure Some stretches require you to grasp and pull.

An edge of a wall or corner should work great, so do trees, sign posts, etc.


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A chair A lot of the stretches presented here require a seated position. Everybody has a chair, you're most likely sitting in one right now! I don't present many here, but it's a useful tool nonetheless. Give it a try. Theraband or towel A theraband is just stretchy material, but a towel will do just fine. These are usually used in stretches that require a wrapping of a limb followed by a pull. A stretching machine No, you do not need a stretching machine.

Just consider it's value for a moment. What is the logic behind paying a ton of money for a machine that can only provide one stretch position? The machine will only let you decrease or increase amplitude based on how far you turn the crank, that's not very safe.

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The machine doesn't even provide correct hip alignment for normal sidesplits. What a waste of money, space, and time! Skip them, they're crap! A bicycle helmet You do not need a bicycle helmet when stretching for obvious reasons. Lower body Feet and ankles Plantar arch [1] If you can do this stretch and take care of business on the toilet at the same time, you are one step ahead of everybody else who's ever stretched or used the toilet.

Simply cross one leg and rest it on your opposite knee. Grasp your ankle in one hand, trapping it: Grab the underside of your toes and the ball of your foot with your other hand. Now just pull your toes towards your shins. Feel the stretch on the bottom of your foot. Don't intentionally flex your foot towards your shins, just pull the toes.

It can be hard to feel the stretch, but focus on the big toe first to understand the feel then get all the cute piggies to help get that sole cleansed erh, stretched. This is a rather mild stretch. Plantar arch [2] Wow. This stretch is great for those who like to be on all fours and take it up the Just get your toes underneath you and lower your rear backward and downward. This is another sole stretch, so feel it on the bottom of your feet. Plantar arch [3] For those who can't sit and don't have a wall or support - here we go!

Just stand a few steps from the support, bend the knees and raise your rear heel off the floor. Shift your weight onto the ball of that foot by pressing downward, feel the stretch on the bottom of the foot Plantar's nuts, I mean arch. Plantar arch [4] NOW! For all of you without something to sit or lean on, we have a stretch just for you! It doesn't even require you to lean on all fours and worship the plantar arch god. We have a stretch here that let's us keep our dignity and job. Just stand with one leg slightly in front of the other bent. Shift your weight onto the ball of your forward foot and press downward.

Yes, this is for the sole of the foot! Anterior foot and toes [1] Sitting on the can again, or office chair Cross one leg over the opposite knee, grasp the ankle with one hand and the top of the foot with the other hand. Pull the bottom of your toes towards the ball of your foot. Really press em down and feel the top of your foot go Ah! I'm being stretched. You're welcome Mr. You are welcome. Anterior foot and toes [2] Stand. One leg slightly in front of the other.

The tops of the toes touching the ground, shift your weight forward and press downward on top of said toes. Feel the stretch on the top of the foot. Lower legs Anterior and lateral lower leg [1] You've probably done this one a lot without even thinking about it. Simply turn your feet under so the top outside portion rests on the floor. Turn your ankle upward and press your feet downward. You can also do this one foot at a time for a deeper stretch.

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What happened to my pants?! What happened to my leg hair?!! Anterior and lateral lower leg [2] Sit down! On the floor! Bend one knee and rest the sole of that foot on your inner thigh, just relax it. Grab hold of the foot of the extended leg and invert your ankle, pushing the heel out and turning your foot inside.

You should feel this stretch the outer portion of your lateral lower leg. Move the foot around at different inside angles to get a greater stretch. Anterior and lateral lower leg [3] Just like the stretch we just did, except both legs are stretched at once.

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Anterior and lateral lower leg [4] Stand about two steps from some type of structure you can lean on, like a wall or pole. Lean over, support yourself on this structure with your hands. Shifting your hips backwards so your upper body forms about a 90 degree angle with your legs, balance on your heels and stretch the outer portions of the lower legs by turning your feet inside. You might have to move around a bit to see exactly where you get the best stretch. This can also stretch the muscles behind the knee.

Anterior and lateral lower leg [5] This stretch is essential for arcade-style fighting game bouts in front of the big screen television! My brother has excellent flexibility in his shins only because he sits like this with the arcade pad in his lap when playing fighting games. To do it, just kneel with your toes pointing behind you. Sit on your heels and adjust your weight for maximum shin stretchage! To increase the stretch, grab your toes and pull them upward.

Achilles Tendon and posterior lower leg [1] This is a pretty cool stretch, it doesn't even look like a stretch! While kneeling, shift one foot slightly forward; Keeping it flat so the whole foot remains in contact with the floor, shift yourself forward so the forward knee goes past the toes of the flat foot. Achilles Tendon and posterior lower leg [2] Place one leg in front of you and the other one nearly underneath you. Keep your rear foot's toes pointing forward, and it's heel firmly planted on the floor. Bend the knee of the rear leg, lowering the hips, shift your weight on top of this leg placing the stretch on the lower leg.

I'm holding onto something, but it's not necessarily needed. Achilles Tendon and posterior lower leg [3] I'm sure everybody has done some form of this stretch. Most of the time it's preferred to extend farther out, but I'm presenting it here with the hands closer to the feet. You can modify this stretch by stretching both legs at once or resting on your elbows, but basically you slowly lower your heel or heels to the floor with the stretched leg straight.

Achilles Tendon and posterior lower leg [4] Lean forward against a support with one leg bent forward and the opposite leg extended straight. Get your head, neck, pelvis, rear leg, and ankle all into a straight line. Bend your arms and shift your weight forward by leaning into the support. Flex the forward knee and keep the rear leg's toes pointing forward and its heel flat on the floor. Achilles Tendon and posterior lower leg [5] Damn, we've all done this one. So easy. Just stand with the balls of your feet on an edge and lower your heels to the floor.

Use something for support if you need to. Behind the knees [1] Sit on the floor and bend the one knee, resting the sole of that foot on your inner thigh. Grab the foot of the extended leg, keeping that leg straight, pull your foot towards the torso. You should feel the stretch directly behind your knee as well as slightly lower. Your heel should rise off the ground a little while your leg remains slabbed on the floor like a giant piece of human meat. Behind the knees [2] You'll need a towel or theraband for this one. Sit, cross one leg and place the heel on top of the opposite knee.

Hook the ball of the extended foot with your wipey and hold onto it with both hands. EAT IT! Feel the stretch behind your knee. You can also do this with both feet hooked together. Behind the knees [3] This works the same as the stretch we just did. Lie on your back and leave one leg extended. Keep your back and head flat on the ground. Keep your hips squared. Raise one leg over your chest - keeping the knee locked, hook the wipey around the ball of the extended foot and pull your toes towards you.

Hamstrings Hamstrings [1] The most popular hamstring stretch and the preferred choice for the lazy slackers who bumble into the gym and start their laughable warmup with static stretching. Sit with one leg straight. The other leg is bent at the knee with the heel resting against the inside of the opposite thigh; This thigh and it's calf should remain lowered to the floor.

Keeping the extended leg straight, lower your upper torso onto the thigh. Try reaching for your toes, or smothering your palms on the bottom of the extended foot. Lower that face onto the leg man! Look at how pathetic I am Both legs are spread and extended. Keeping your legs straight, extend your upper back by bending forward at the hips. Lower your chest to the floor. This also stretches the lower back! Hamstrings [3] The previous stretch with emphasis on a single side. Hamstrings [4] A standing variation of the previous stretch.

Stand with your legs spread and bend at the hips. Keep your legs straight! Grasp your ankles or feet and pull your chest closer to your legs. You may also choose to stretch on either side, one leg at a time individually for great isolation. Hamstrings [6] A favorite hamstring stretch for contemporary team sport athletes, who also bumble into the gym and start their laughable warmup with static stretching.

Lie on your back with one leg flexed at the knee, its heel near the rear. Extend the leg ready for a stretch, grab it, and pull it towards your face. Edmond Otis. Judo Formal Techniques. Tadao Otaki. Aikido Weapons Techniques. Lynn Seiser. Japan's Ultimate Martial Art. Darrell Max Craig. Best Kendo Waza. David Aguero. Taekwondo Basics. Scott Shaw. Geoff Salmon. Secret Karate Techniques Kata Bunkai. Martial Arts For Dummies. Jennifer Lawler. Techniques of Judo. Shinzo Takagaki. Bruce D. Advanced Aikido. Tae Kwon Do. Sihak Henry Cho.

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