Best way to train Static high kicks?

[ChrisMack]

I want those high static kicks that are extremely impressive !! :tongue:
I was wondering what the best way to go about training it is. Thanks

Impact

[Papa Lazarou]

You'll need some decent static strength for this. I guess you can just build up to it by holding out your leg at a decent height (by your standards) for a while a few times a week - increasing the time held gradually over a series of weeks. After a while you should have enough static strength to hold these positions while using them to stretch the muscles opposing those which are contracted.

You should be a bit careful though - make sure you stretch the contracted muscles (quadriceps, abductors, glutes, whatever) afterwards. Also, these positions put a fair bit of strain on the back, so watch out for that. You may need to add some back exercises too, to balance your strength appropriately, but I don't know about that stuff so you should ask in the conditioning section or something.

Even if you're not going to take all the precautions, you should look into the stuff about the back stress - it's good to know about that sort of risk.

[ChrisMack]

Thanks boss, i appreciate it.

[jiayo-chris]

This is very helpful, thanks Papa Lazarou. I have been wanting to learn this for a while.

[Papa Lazarou]

Oh, I forgot - you should probably read Juji's section on static-active flexibility too.

Most of what I said was educated guess work. You should probably read up more before jumping in if you want the best results.

[frozenpeon]

To train your static active, you have to practice it, simple as that.

Just hold your leg as high as you can for 8-10 seconds and repeat this 3-6 times with 1+ min rest between sets.
Like papa said, don't forget to stretch the contracted muscle after the session.
Since static active is strength mixed with flexibility, you should rest for 48 hours.

Also, I think increasing your cold flexibility can help with your static active. Feel free to correct me if I'm wrong on this part.

[windowmaker]

Sounds sick, I'm gonna try this!

[short gorilla]

Also, I think increasing your cold flexibility can help with your static active.

Yes.

[Frostbite]

also, don't only practise sidesplits for vertical side kicks. if you can't do front AND side splits you won't be to kick vertically to the side, much less holding the leg in that position.

[windowmaker]

Referring to frostbite, just look at the guy doing the side kick in frostbite's avatar.

See how his planted foot is facing the back? Like the back leg in a martial arts type front split? I'm pretty sure you get it. :good:

[Frostbite]

it's me in the picture ^^

[Jimnast]

You want high static kicks, do statc active stretches with ankle weights, I'm talking round 2 - 2.5 kgs, also, put your leg up against a wall as high as you can get it and try to lift it off the wall, and to do so requires some good static passive stretching ability as others have said. Also do dynamic kicks and try to hold them there when you reach the full range of the kick.

[shreddakj]

I might try these too :)

[Ashtar]

Static-active flexibility is trained by decreasing tension in the antagonists (can be done with static-active, static-passive and dynamic-active) and increasing strength in the maximally contracted position of the agonist. That's done by holding the top of the stretch with as much height as possible. If no more height is attainable, increase duration, or increase resistance (like an ankle weight). Another possibility is to alter how gravity is providing resistance through changing your body's angle in space, like leaning forward or back (with either hands or partner keeping you in place).

There is also Pavel's pink panther trick with partner assistance. I've tried applying it manually but it probably isn't as effective since you can't surprise yourself. Blindfolding would be better so you do not pick up on the partner's visual cues, and maybe for proprioceptive increases or something.