Definitions

Elbow flexion- Movement of the forearm about the elbow joint which bends the arm.
Finger flexion- Bending the joint resulting in a decrease of angle; moving the base of the fingers toward the palm of the hand.
Knee extension- Straightening the joint resulting in an increase of angle; moving the lower leg away from the back of the thigh.
Knee flexion- Bending the joint resulting in a decrease of angle; moving the lower leg toward the back of the thigh.
Hip flexion- Bending the joint resulting in a decrease of angle; moving the thigh or top of the pelvis forward
Hip extension- Straightening the joint resulting in an increase of angle; moving the thigh or top of the pelvis backward.
Plantar flexion- Extension of the ankle resulting in the forefoot moving away from the body.
Dorsiflexion- Flexion of the ankle resulting in the top of the foot moving toward the body
ROM- the normal amount your joints can be moved in certain directions.
Fast twitch muscles-better at generating short bursts of energy and power
Slow twitch muscles- more efficient at using oxygen to convert to energy. Longer lasting and fatigue less
Isometric- a type of strength training in which the joint angle and muscle length do not change during contraction

Exercises

Fast twitch and slow twitch movements and exercises to increase power and strength as well as agility and speed. Similar to that of a soccer player.

Stability movements for to increase stability. Core training that includes training the abdominals as well as the erector spinae. Isometric movements should also be incorporated.

ROM flexibility should be addressed. To fully extend the leg and keep proper form, ROM should be at its greatest.

Phase 5

Phase 5
Landing in the Front Stance
Start to shift weight forward and land with kicking leg (right) now in front of the left leg, (same as phase 1 except opposite leg is forward). Rear left knee and hips should be extended while front right knee should be flexed

Phase 4

Phase 4
Leg Back in Chamber Position
Keep weight still shifted in left leg. Flex right knee back into to a 90 degree angle (as done in phase 2), while keeping hips flexed and thighs parallel to the ground.

Phase 3

Phase 3
Execution of Kick
Keeping hip extension and left knee extension, take the right leg from chamber position (phase 2), extend the leg, and kick with the ball of the foot (dorsiflexion).

Phase 2

Phase 2
Leg in ‘Chamber’ Position
Through plantar flexion, push through left heel and shift weight to left leg. Flex the hip and flex the right knee, forming a 90 degree angle at both joints. The thigh of the right leg should be parallel with the ground.

Phase 1

Phase 1
Preparation Phase- Front Stance (open stance)
The left foot is forward and knee is in flexed position. The right leg is back with an extended knee. Hips should be squared and feet should be parallel, shoulder width apart and facing forward. Both arms should be up and in a guarded position (elbow flexion and finger flexion) or fighting position.

Expert Video

Novice Video

Phase 1
The novice flexes front knee past toes, as they should not go past the toes.
The rear leg is not parallel with shoulders or facing forward causing instability.

Phase 2
The novice doesn't keep upper body straight and leans back.
Weight is not shifted to extended leg, which doesn't allow for full power of the kick.

Phase 3


Does not fully extend knee or kick with the ball of the foot, causing lack of power as well.

Phase 4
This phase is almost completelely skipped, which causes Phase 5 to be instable and unaligned.

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