How To Improve Your Martial Arts Tornado Kick: Kicking Drill | Aerial Kick
Having a wide variety of strikes and aerial kicks is an excellent way to keep opponents off balance. This kicking drill, which is broken down into three separate elements, can help you learn how to improve your Tornado Kick. The kicking drill, split up into three segments, provides martial artists the chance to work on different elements of the aerial kick before putting it all together and performing explosive repetitions of the full Tornado Kick.
Resistance, added to the kicking drill by Kbands, provides martial artists with a unique kicking drill, which puts just as much emphasis on the power and explosiveness of the aerial kick, as it does on the form and execution of the Tornado Kick. Switching from resisted to un-resisted repetitions of the kicking drill allows for athletes to achieve full muscle activation and increased range of motion throughout the aerial kick. Breaking the aerial kicking drill down into three separate phases helps martial artists to enhance their hip power and explosiveness throughout each phase of the Tornado Kick
How To Improve Your Martial Arts Tornado Kick: Kicking Drill Set Up
To set up and execute the kicking drill martial artists will need a set of Kbands, room to safely and correctly perform the Tornado Kick, and a partner or coach to offer insight and suggestions. Partners should be at the same of higher level of martial arts and be familiar with the aerial kick so they can watch mechanics and form.
Begin by attaching the Kbands just above the knees and assume a good starting position. Martial artists will stand with their feet square and shoulder width apart to begin the first segment of the kicking drill.
Good body positioning is essential for all aerial kicks to be performed correctly. Good body position must be maintained throughout the entire kicking drill to achieve maximum power and explosiveness from all three elements of the Tornado Kicking Drill.
Throughout the kicking drill partners need to be good communicators and carefully watch key areas of the partner performing the aerial kick.
How To Improve Your Martial Arts Tornado Kick: Kicking Drill | Outside Knee Raise
Although the first phase of the Tornado Kicking Drill may seem simple, it is just as important as performing the full Tornado Kick. This portion allows athletes to build strength in their hips, core, and legs, which will help transform Tornado Kicks into more powerful and explosive aerial kicks.
From a good starting stance, with Kbands attached, martial artists will perform 10 outside knee raises on the right leg, followed by 10 resisted outside knee raises with the left leg. During these repetitions martial artists need to work through resistance and focus on getting a good drive up with the knee. Following these repetitions martial artists will assume a good stance, with Kbands still attached, and move onto the second segment of the kicking drill.
While a martial artist is performing the outside knee raise portion of the Tornado Kicking Drill a good partner will watch their hips, shoulders, and chest to ensure that all three body parts are not turning as the outside leg kick is being executed. To much turning, and or the inability to stop turning during this phase of the kicking drill may mean the athlete performing the Tornado Kicking Drill needs to add more stretching into their training routine to help increase range of motion.
Proper body control is essential during this phase of the Tornado Kicking Drill. If martial artists are turning their body during the outside knee raise they are taking resistance away from the hips and obliques, and transferring that resistance to make the movement easier for the body to execute. The goal of this kicking drill is to train the hips and muscles required to execute the Tornado Kick. Take this chance for athletes to challenge themselves and think about the long-term goals instead of just completing the kicking drill at hand. Work to correctly train your mind and body to use proper technique and form.
How To Improve Your Martial Arts Tornado Kick: Kicking Drill | Explosive Turns and Tornado Kick
The second segment of the Tornado Kick drill is a series of explosive turns. Martial artists will begin by dropping down in their stance. Remember to first spot the target before beginning to rotate quickly. Martial artists will then explode pushing hard with the cap. Martial artists will move one leg at a time, not fully extending the leg to finish the Tornado Kick. Martial artists will perform this segment of the kicking drill for 10 resisted repetitions per side.
Following the second segment of the Tornado Kick drill martial artists will prepare to execute full resisted repetitions of the Tornado Kick. This final segment of the kicking drill consists of 10 full resisted repetitions of the Tornado Kick from both sides. Following these repetitions martial artists will remove the Kbands and perform 5 un-resisted repetitions of the kicking drill.
During the un-resisted portion of the Tornado Kicking Drill martial artists and partners need to pay extra attention to form and technique. While utilizing the resistance martial artists will activate more muscle in the part of the body exerting force. When resistance is removed those muscles are still activated, but there is less resistance. This means the muscles will be able to provide more speed and power since more muscle fibers have been activated. However, this can also lead to breakdowns in form and technique. During the un-resisted phase extra attention must be given to hip and shoulder rotation, while putting extra emphasis on being explosive and powerful during the Tornado Kick.
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