28d • Mobility
How to Kick Higher – MMA Hip Mobility Routine
You don't have to know or understand what is making these exercises great and helpful for what we are doing, but if you are interested there are details below. Other than that, just click play and follow along to get feeling good and have better mobility for your training and life in general.
Follow Along:
20/20 complex
20 seconds each side/workout
4 rounds of each side/workout
Wall calf raise - We’re learning to utilize our feet correctly to drive from the floor. This helps big toe mobility. We’re also strengthening and aligning our ankle, knee, and hip. These are hard because we can’t shift our body weight as in a normal calf raise.
Leg lowering 1.5 - We’re focusing on core engagement and lumbar (lower back) stability while our knee is extended and our hip is moving. Being able to keep our legs straight means our hips are able to drive force better. We have more power and range, if we can fully extend without losing our hips and core.
Brettzel/ straight leg - This is exercise hits everything. Hip flexion/glute stretch, hip extension/hip flexor stretch, hamstring stretch, t-spine mobility, being able to canister breathe in rotation, and scapular positioning with rotation. Fighting is rotation.
V sit side to side/down the middle - All of the good stuff we stretch in the splits but adding lateral flexion (side to side bending). Keeping good posture here is just like keeping good posture during a high roundhouse or side kick. Prisoner positions help us improve shoulder mobility and neck posture. Reaching down the middle is great for spinal flexion and improving how our core, low back, and pelvis relate to each other in end range of motion.
Spider-Man rot/ ham stretch - Almost every strike involves some level of rotation. Almost every move in the cage involves a split stance or reciprocal hip motion to some degree. From fight stance to high kicks. This extreme version of that allows your hips to get comfortable with the position. We’re also getting some spinal flexion and posterior chain (backside) stretching.
Bootstrapper/ Cossack - Bootstrappers are one of the best exercises to improve your squat form. They get you to sit back in your hips and get off of your knees. Cossack squats improve lateral competence. Your feet, ankles, hips, and knees learn where they should be to prevent knee damage during lateral movement.
1/2 kneeling black burns/overhead rotation - Half kneeling is a single leg stance that’s focusing on the hip and core connection. We took the lower leg out of the equation. Learning to move here helps single leg balance. The arm movements and rotation improve shoulder mobility and how your core, ribcage, and scapulae communicate during overhead and rotation.
Toy soldiers/crescent kicks crescent kick - Lots of people flex their spines to throw kicks. We lose power and it’s a telegraph. You want to ability to bring your foot up while moving your body as little as possible. That’s where toy soldiers come in. Crescent kicks are magical for learning to generate power with your upper body for kicking. This is especially important during spin kicks. they also improve hamstring flexibility and overall hip range of motion.
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How to Kick Higher – MMA Hip Mobility Routine
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