Learning to kick high can improve performance in cheerleading, gymnastics, or martial arts activities. To reach your full potential, you'll need to improve your strength, balance and flexibility while using the right technique for your kicks. It takes time, but if you stay committed, you can do a lot to improve your appearance.
Step
Part 1 of 4: Doing Dynamic Stretches
Step 1. Choose a place to do dynamic stretching with a space of at least 9 meters long
Wear athletic shoes and flexible clothing. Start each training session with these stretches.
Even when you're not exercising, try doing these stretches twice a day to increase flexibility. Try to make it a routine in the morning and evening
Step 2. Take a high kick
Extend right arm forward, parallel to the ground. Hands in a flat position with palms facing down. Step forward to put your weight on your left foot and kick your right foot up toward the sole with your toes tightened. You should touch your toes on the palms of your hands.
- Repeat by changing the other leg.
- Do back and forth as far as 9 meters 4 times while repeating this exercise.
Step 3. Perform a back kick
Position a sturdy chair in front of you. Step back and lean into the chair.
- Start with your feet slightly pointing outward.
- Place your right foot directly behind you with your toes on the ground.
- Kick as high as you can, while keeping your lower back stable. Look straight ahead to keep the spine straight.
- Repeat, kicking up 20 to 30 times.
- Change legs. Try to stretch your legs back as far as you can while kicking.
- Always kick with control.
Step 4. Run in place with your knees raised high
Extend both arms forward and hold both hands around waist height. Run in place lifting your upper thighs as high as you can to touch your hands with each step. Continue to alternate knees as much as possible for 30 to 60 seconds.
Knee lifts are also great for core and cardio workouts. Repeat between high-intensity intervals
Step 5. Run with a heel kick
Run in place, but keep your thighs straight under your torso and kick your lower leg back. Raise the heel of your foot as high as you can with each step. The goal is to kick your glutes with your heels. Run in place for 30 seconds.
This exercise targets the muscles of the buttocks, which are important for increasing flexibility and waist span
Part 2 of 4: Increasing Flexibility with Static Stretching
Step 1. Add advanced static stretching to your workout routine
Previously, you should do basic stretches on the hamstrings, quadriceps, and hip flexors. Make sure you warm up with 5 minutes of cardio before doing these exercises.
Step 2. Do a center split
Sit on the ground with your legs spread as wide as possible. Place both hands firmly in front, slightly above the groin.
- Slowly transfer your weight to both arms.
- Rotate forward until you start to feel a stretch in your groin. Stop turning when the stretch becomes too painful.
- Hold the stretch for 90 seconds to 3 minutes.
Step 3. Do a side split
Take a hurdle position, with your right leg stretched out straight ahead and your left leg stretched out and bent backwards. Keep your left knee bent until you are ready to stretch.
- Place both arms on each side of the leg.
- Transfer weight to both arms. Lift yourself up and try to straighten your bent knee from the hurdle position.
- Try to keep your legs stretched out straight in the opposite direction, with your weight concentrated in the middle.
- Hold this stretch until it's less painful. Hold that position for 30 to 60 seconds. Switch legs.
- Do this stretch every day for maximum results.
Step 4. Try oversplit
Once you've mastered the center split and side split, you're ready to increase your groin and leg flexibility for higher kicks. When you're in a full split, place a rolled towel under your front leg.
Part 3 of 4: Strengthen Core Muscles
Step 1. Do Pilates
Join a Pilates foundation class, known as core strengthening and flexibility exercises. You can also borrow pilates DVDs from your local library if they are available.
Step 2. Try a scissor kick
Lie in a supine position. Lift both knees until they are parallel to the floor, while tightening the core muscles in the abdomen.
- Lift your shoulders, neck and head off the ground.
- Straighten both legs. Move your right leg to a 45 degree angle.
- Reach out and grip the back of the left leg.
- Kick your right foot toward you while lowering your left foot to a 45-degree angle. Grab the right leg.
- Kick up twice and change legs.
- Repeat for 30 seconds to 1 minute.
- As your core strength increases, try doing this exercise without the help of your arms.
- Scissor kicks will increase flexibility and abdominal strength.
Step 3. Do plank pose every day
Take a supporting position at four points with both wrists directly under the shoulders. Extend one leg back until it is fully extended, then follow the other leg. This will transfer your weight to both the ends of your feet and hands. Make sure your body is straight.
- Hold this position for 30 seconds. Increase to 2 minutes in good shape.
- Plank exercises will strengthen the whole body. Do it on an exercise mat to improve stability.
Step 4. Do the swimming motion
Lie on your stomach. Extend both legs and arms in a straight line.
- Raise your right arm and left leg. Hold both for 3 seconds.
- Lower both limbs, then raise your left arm and right leg.
- Repeat this swimming movement slowly for 1 minute.
- Then, kick both arms and legs in a rapid swimming motion for 1 minute.
- This exercise can increase back strength.
Part 4 of 4: Improving Body Shape
Step 1. Improve balance
Improving your balance can greatly improve your ability to maintain control when kicking. You can work your balance every day by doing simple exercises like standing on one leg for 30 seconds per leg, or walking heel-to-toe (heel in tandem with the toe) in a straight line.
If you're working out at the gym, you can try balancing on a wobble board
Step 2. Improve body posture (body alignment)
To be able to do a variety of kicks as high as possible, make sure you use the right techniques by learning your posture. If your body is not in the correct position for the kick, you may not be able to kick very high, increasing your risk of injury.
When doing a side kick, raise your right arm to the side with your palm facing down. Lean slightly forward so that the pelvis is tilted. Lift your right leg, keeping it slightly bent, and kick the sole with the side of the foot. Increase your hand height as it becomes easier to kick
Step 3. Practice diligently
Whether you want to kick high for dance, martial arts or cheerleading, you have to practice. Regular exercise to build the muscles used for kicking, while improving balance and body shape. Learning to kick high can't be successful in a short time. However, if you practice regularly, you will experience improvement over time.
