Front Kick Stretch

The leg stretch from the straight legged front kick position is performed by raising the leg either gradually with assistance or placing the heel on a high object. This will stretch the hamstrings if they are short. The hip flexors should be completely relaxed. The hip extensors are put under tension but the balance between these and hamstrings becomes apparent as the leg is raised higher. A poorly stretched hamstring will compromise the extension of the hip towards the leg as it is raised. As the hamstrings lengthen in training the hip extensor becomes better stretched. The overall result is a more easily raised leg by both muscle groups becoming more flexible. The static active exercise for the leg (hamstring) is to elevate the leg to the front with an extended knee but supported only by the strength of the hip flexors (to raise the leg) and quadriceps muscles (keep the leg straight). This should completely relax the hip extensors and hamstrings (the antagonists) and allow these muscles to stretch. This is an isotonic (concentric) contraction for the agonist muscles (hip flexors and quadriceps) as the leg is raised which then becomes an isometric quadriceps tension while the leg is held unmoved and unsupported in position by this tension. The muscles opposing them (hip extensors and hamstrings) are then under a static but active stretch. The stretch for the hip flexors and quadriceps would be the opposite where the muscles are lengthened and then tensed - resting on knees and bending over backwards to full knee flexion then using a forceful quadriceps tension.

One of the best methods to stretch and isolate the hamstrings and hip extensors (gluteus maximus) is the position for the "good morning" exercise. With the feet about shoulder width apart, bend over at the waist but ensuring that the back is kept under tension. The lower back should be slightly curved inwards if this is done correctly. Lower the upper body keeping the chin pushed out. The upper body is the load for this stretch but a weight can be used. The hip extensors are slowly stretched out as the hip flexors pull the pelvis downwards in an isotonic negative contraction (the weight of your upper body is the load). The hamstrings and hip extensors tighten the further downwards you go. Keep going downwards as far as you can but make sure the legs are absolutely locked out at the knee and the back remains under tension. If the back tension is relaxed the upper body only hangs by ligament attachments to the hip extensors. This is the classic position of touching the floor in front of you with the palms of your hands - an example of extreme flexibility but not safe. To return to the upright position, the hip extensors are used in a positive contraction. The wider the stance from which you start then the more the hip abductors/adductors are used. The stretch moves from the hamstrings in isolation (narrow stance) outwards to involve the adductors as the starting stance widens, the downward movement being controlled more and more by hip abductors in conjunction with the hip extensors.

The isometric stretch involves tension of the muscles in the back of the upper leg (hamstrings and gluteus maximus). To involve the hamstrings make sure that the heel is positioned on a high object then strongly contract for 5-6 seconds. Relax the muscles then raise the leg higher. To isolate the hip extensors, either place the underside of the upper thigh over someone's shoulder and pull down or raise your bent knee to the highest point and place your foot in a partner's hand and push down. Both are isometric contractions. The second method will promote strength and be put to good use in a stamping (downward) kick. In this motion the hip extensor is strongly used to straighten the leg/hip into line with the spine. A front thrusting kick also benefits from this stretching and strengthening as the knee is brought as far back as possible towards the body prestretching the gluteus maximus. The forceful contraction of the hip extensor then produces the forward push in this kick. Further, the execution of the double front kick (single of twin target) becomes more feasible as the knees can be brought back towards the body more rapidly then extended while jumping upwards. To allow good posture and balance in this kick the body should be leaned forward to counter the rearward reaction as the kick is performed. Well stretched hamstrings are needed to ensure good extension of the knee in straightening the legs.