How To Increase Martial Arts Kicks | Resistance Hang Time Drill

In order for athletes to enhance Hang Time during aerial kicks, athletes need to increase the strength and explosiveness of the muscles powering the kick. By utilizing the Kbands in the mixed martial arts training athletes will be able to move between resisted and un-resisted sets of the Martial Arts Hang Time Drill. The resistance provided by the Kbands will also help athletes to increase the explosiveness of their chamber.

Moving between resisted and un-resisted repetitions during the mixed martial arts training will have an immediate impact on explosive power. This explosive power is increased due to the total muscle activation achieved in the hips and glutes during resisted repetitions of the mixed martial arts training.

The Martial Arts Hang Time Drill is an excellent way for intermediate martial artists to make gains on their Hang Time during aerial kicks. The mixed martial arts training will also help intermediate mixed martial artists become more explosive in their kicks and increase their chamber explosiveness.

Mixed Martial Arts Training | Martial Arts Hang Time Drill: Setting Up The Drill

To set up the mixed martial arts training drill athletes will need: a set of Kbands, a coach or partner, and enough space for the athlete to safely and successfully complete the Martial Arts Hang Time Drill. It is important that athletes place the Kbands securely and directly above the knee during the mixed martial arts training.

Athletes need to begin the mixed martial arts training drill from a good forward stance. Be sure to “test” the Kbands before beginning the mixed martial arts training. This means making yourself familiar with the resistance before executing the Martial Arts Hang Time Drill.

Mixed Martial Arts Training | Martial Arts Hang Time Drill: Executing the Drill

To execute the Martial Arts Hang Time Drill, athletes will begin in a good forward stance. From this point in the mixed martial arts training, athletes will take their knee and push it up as hard as they can. During the mixed martial arts training athletes need to work against the resistance provided by the Kbands.

This means as the athlete pushes their knee up, they push the knee in a straight line. During this part of the mixed martial arts training athletes should not let the resistance provided by the Kbands pull the knee to the side. As the athlete continues to push the knee it is important they drive all the way through the resistance, pushing the knee as hard as they can into the air.

Athletes should perform 4 alternating resisted knee drives per set of the Martial Arts Hang Time Drill. Athletes should perform 2-3 resisted sets of the mixed martial arts training drill. It is important for the athlete and their partner or coach to remember that this is a mixed martial arts training drill, not a conditioning drill. The rest period between sets of the mixed martial arts training drill should be 45-90 seconds. Ample rest will allow the athlete to focus on form and pushing their knee as high as they can, without totally exhausting themselves during the mixed martial arts training.

Mixed Martial Arts Training | Martial Arts Hang Time Drill: Second Stage of Drill

Following the resisted sets of the mixed martial arts training, athletes will move into the un-resisted portion of the Martial Arts Hang Time Drill. During the second portion of the mixed martial arts training athletes will remove their Kbands and move into a good forward stance. During this portion of the mixed martial arts training athletes will perform 10 un-resisted jumping front kicks. Athletes will perform 2-3 un-resisted sets of jumping front kicks.

During the second stage of the mixed martial arts training athletes will notice their explosive power has increased. This occurred during the resisted portion of the mixed martial arts training, as the athletes were able to completely activate the muscles controlling jumping explosion. Utilizing this total muscle activation during the jumping front kicks allows for the athlete to get more Hang Time on their jumps and ultimately improve their explosive kick power, aerial strikes, and explosiveness of their chamber.

Mixed Martial Arts Training | Martial Arts Hang Time Drill: Final Notes

By utilizing the resisted and un-resisted sets in the mixed martial arts training athletes will begin to see improvements in their kicks, explosion, and Hang Time. Incorporating the jumping front kick into the mixed martial arts training allows for the Martial Arts Hang Time Drill to translate into real mixed martial arts training situations and moves.

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