Get a Kick Out of Core Training

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Marc Lebert

Get a Kick Out of Core Training

Although it appears to be drudgery, the payoff in proper core training in martial arts and all athletic events is paramount to excellence, here are some fresh techniques.

By: Marc Lebert

You may have heard the words "Core Conditioning" a lot lately. The core basically mans your torso (rectus abdominis, external obliques, internal obliques, transverse abdominus, quadratus lumborum, and the spinal erectors) and these muscles are some of the most important muscles in your body.

Having a strong core is imperative to athletic endeavors. The torso's main role is to transfer force, to link the lower body to upper, and to stabilize (not to mention prevent injury). It is the center of all body movement and the stronger the center the more efficient all your movements and kicks!

Proficiency in martial arts requires proficiency in kicking which in turn requires a strong core. Taekwondo is a Korean martial art characterized by its fast, high and spinning kicks. The sport of Taekewondo has seen the development worldwide of quicker, more powerful kicking and if you want to compete you have to get up to speed!

The Biomechanics of Kicking

Power production is the result of coordinated movements of the entire body. All kicks start with neurological impulses to the appropriate combination of muscles which contract and start a kick.

The start of a kick is of great importance. If you get off to a slow start it does not matter how strong, accurate or fast the rest of the kick is, the opponent will already have time to react. The initial impulse and start of the kick is crucial. It is important to know which muscles are used for each kick to build a stronger "mind to muscle" connection.

Most kicks start with the driving up of one knee, in this case a back leg roundhouse kick. The initial impulse that drives the knee up innervates the front leg quadriceps, back leg hip flexors (iliacus, psoas, sartorius, rectus femoris and the abdominal muscles) and the back leg foot and calve muscles (specifically the great toe) simultaneously.

A second impulse activates trunk rotation (unilateral flexion of the obliques produces lateral flexion of the spinal column on that side and trunk rotation is produced by contraction of an external oblique and the internal on opposite sides), medial rotation of the hip, pivoting of the support leg (on toes) and the contraction of the thigh and gluteus muscles on the support leg.

Next, the contraction of the thigh muscles of the kicking leg in concert with the whole body and hips turning over create a roundhouse kick that whips across vertically, with the instep striking the target like a whip. Both legs are now fully extended. The foot is then snapped back immediately to increase the concussion effect.

Human Anatomy Relating to Kicking

Most martial arts rely on the use of kicking. The following takes a look at the major muscles used for kicking and how they are used to produce specific movements of the joints. These major muscles require special attention and training. Not all exercises are listed and specific recommendations cannot be offered here.

Major Muscles That Act On The Hip Joint

Muscle	Primary Function(s)	Selected Exercises*
The Hip Flexors: Iliacus, Psoas (major and minor), Sartorius, Rectus femoris (thigh)	Flexion (decreasing the angle between bones) and lateral (outward) rotation	Straight-leg sit-ups, leg raises on the Equalizer, run with knees up, jumping rope, multi-hip machine, Equalizer Running Person is a must!
The Hip Extensors: Gluteus maximus, Biceps femoris, Semitendinosus / semimembranosus, Gluteus medius and minimus, Adductors	Extension and lateral rotation. Abduction (motion away from midline). Adduction.	Squats, Single leg Equalizer squats are tough but really work well!, lunges, leg press, stair climbing, running, hamstring curls, side-lying leg raises, side-lying bottom leg raises, resisted adduction, multi-hip machine

Note: Qualified exercise instruction should be given before attempting selected exercises.

Major Muscles that Act on the Trunk

The three layers of abdominal muscles run in different directions for support.

Muscle	Primary Function(s)	Selected Exercises
The Abdominal Muscles: Rectus abdominus (verticle), External obliques (front pockets), Internal obliques (back pockets), Transverse abs (compresses abdomen)	Flexion of the trunk, Lateral flexion of the trunk, compresses abdomen	Bent-knee sit-ups, crunches, good posture, breathing exercises, pelvic tilts, twisting bent-knee sit-ups, stability ball work, bridge, leg raises and running person on the Equalizer, side bends with the Equalizer- look in Equalizer exercise gallery under Abs.
The Erector Spinae Muscles	Extension of trunk	Squats, deadlifts, straight leg deadlifts, back extensions

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