This section looks at how to improve a martial artist’s kicking power. A powerful kick does not depend on just strong legs. Therefore, to maximize your kicking power, you must work on combining the elements listed below.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program.

Proper Kicking Technique

• Work with a trained martial arts instructor in order to learn how to hit a target with the proper technique every time. Martial arts students need to learn how to correctly throw a specific kick (i.e. correct foot position, correct stance, etc.).
• Martial artists practice with a kicking bag, kicking shield, kicking paddle, Thai pads, etc. in order to sharpen their kicking skills and work on a technique’s accuracy, speed and power.

Leg Strength

• Many martial artists do additional lower body strength training in order to improve their leg strength and speed. Their training routines often include leg exercises such as lunges, squats, leg extensions, leg curls, etc.

Rotational Power

• A martial artist will generate additional power by pivoting his/her body towards the target. This will add weight and momentum to the kick.
• To increase your rotational power, many martial artists work on improving their core strength. Their training routines often include core exercises such as crunches, seated Russian twists, medicine ball wood chops, etc.
• Kicking techniques that include a spin (i.e. spinning hook kick) can be very powerful.

Move Aggressively Towards the Target

• Drive explosively towards an opponent. Plyometrics training will improve this element of kicking power as well as kicking strength. FYI – Plyometrics helps train martial artists to “explode” from a static position (think of a horse exploding out of the gate) and quickly strike an opponent.
• The speed of a martial artist’s body movement towards the target will add further weight and momentum to the kick swing.

Kicking Accuracy

• Kicking power is magnified by hitting a critical spot (i.e. vital points) versus a glancing blow. Martial artists often use tools such as kicking paddles and Muay Thai pads in order to improve kicking accuracy.