Kicking and Flexibility
The relationship between flexibility and kicking in traditional Chinese martial arts is intrinsic, one that every student of kung fu must accept to achieve their kicking ambitions. Many traditional masters would insist that a student could 'eat his own toes' before he was taught kicking techniques, a requirement of not only flexibility but also a test of character and determination.
Please remember, if attempting any of these exercises at home you should always stretch gradually and with extreme care. Never overdo a stretch or cause yourself undue pain, as joints can often be weakened severely if not looked after properly. The examples of extreme flexibility like the ones we have recorded for this month's article are impressive, but these martial artists have made these routines part of their daily lives. As a result, their body has adapted to cope with the demands placed on it. Always consult a professional instructor before beginning any extreme stretching regime.
Forward stretch/leg lift
The forward stretch works on the front and rear muscles of the hip, the ham-strings, calf and the forward flexibility of the foot. This young Shaolin student has taken up the traditional challenge of 'eating his shoe' and succeeded, but demonstrates here the next step of flexibility bordering on more than 180 degrees hip angle. Yet throughout all of that, he has maintained a perfectly straight back position.
The front leg lift shown is a staple exercise for many martial arts schools because it is so effective at loosening the muscles in the hip and leg in the same way as the front stretch, but also because it trains the instinct to maintain a straight back as the leg whips and rotates. When practicing a leg lift or the front stretch, it is not enough to simply touch your head to your legs, but you must avoid curving and bending the back excessively. Aside from a false impression of flexibility, extreme cases of bad back posture in these types of stretches can actually lead to the point of impacted vertebrae.
Frog stretch/Side lunge stretch
The frog stretch and the side lunge stretch both accentuate the natural movement of the ball and socket joint of the hip. In actual fact, the hip is designed to accommodate this type of movement and can flex quite well in this position without causing damage to the joint. In many kicks such as hooking, back spinning or roundhouse kicks, thee hip must rotate outside and around of the body, using the flexibility from this stretch to achieve maximum power and speed.
Many styles also feature the side lunge position as a stance within patterns and exercises. In Wudang style, the flexibility afforded by this stretch is used frequently in pushing hands exercises, which are invariably in low and deep stances.
Front Lunge Position
Another variation of the same deep groin stretch, again with the back kept as upright as possible. This stretch is especially useful for working the muscles around the front of the hips where the torso and legs connect, but also stretches the same deep groin muscles as the side lunge position.
Box splits
Two variations on the classic box splits. Although the first position looks extreme, it is just a flamboyant way of performing the box splits, albeit putting immense trust in your training partner.
The second image shows how a high side thrusting kick uses the exact same position. If anything can so clearly show the relationship between kicking and flexibility, it is these two photographs.
Morning Stretching Routines
Confidence in kicking begins with the humble and basic stretching routines such as these. The knowledge that your limbs will not fail you or awkwardly seize mid-flight engenders the spirit which is necessary to begin the aerial kicking feats these youngsters are preparing to do.
The normal everyday routine for these monks begins each morning with hard physical exercise, like running up stairs, push ups and sit ups, followed by this stretching routine. Their progression in kicking is mirrored by their progression here, as they push further and further to achieve maximum flexibility. Regular practice of simple frog stretches, side lunge, front stretch and front lunge positions, alongside basic strengthening exercises like running, horse stance and press-ups is what develops the physical presence and strength of mind to kick properly.
Aerial Kicks and Flips
The drills displayed in this montage play an important part of the young monk's progress (RELATED VIDEO: Flips, RELATED VIDEO: Jumping Kicks). Drilling creates a sense of balance and comfort in using their body, and the wide open physical space afforded by the Da Fa Wang courtyard allows full extension in their movements.
For the spinning slap kick, the students take a large run-up that allows them to generate the required momentum to complete the full 360 degree spin. While the run-up is important, it is the flexibility of their joints and the upright back which actually allows them to turn so quickly. Without the upright back, there would be no pivot point around which the body turns. Without the flexible leg joints, there would be no twist generated as the leg whips around the body's centre of balance. As the leg lifts to head height, you can visibly see flexibility in action.
Remember as well that these practitioners have no comfortable mats to cushion their landings. Leg strength is crucial to take off, but even more important as they impact time and time again into the hard stone floor of the courtyard. A finely tuned sense of balance ensures that the joints are in the correct alignment as they land. The compromise most Western students accept between strength and flexibility is not an option for these Shaolin stylists.
Sandbags
Though the high, aerial kicks of modern wushu may look flashy, and doubtless still require tremendous physical development to perform, the key difference between real world kicking and a kick performed for show can be seen in sandbag training.
Kicking a sandbag or pads provides a point of focus that is missing in patterns or routines. What you will often see with demonstration kicks is that the kick is consistent in pace and power, with no explosion or focal point. A swinging punch bag is not always in the same place, and has its own momentum and direction of travel in the same way that a human body does. The kicker is now able to learn to focus the placement of his legs and the exact execution of the movement of the legs - accuracy which is not there when one kicks into empty air is now present.
In fact, the kicks themselves do not differ that much - a modern wushu side-thrusting kick is almost exactly the same as a 'traditional' side-thrusting kick, yet it is this knowledge and experience of hitting the bags that a traditional stylist possesses which separates them out from the crowd of performance martial artists.
