Mobility Training for Karate Kicks
Ready to start
Side Kick Mobility Drills
- Standing leg lifts to side â tense adductors (inner thigh) during lift to enhance range.
- PNF Stretch â hold leg at max height and contract adductors, then relax deeper.
- Side-lying clamshells and standing band abductions to strengthen glutes.
- Cossack squats with active glute tension on working side.
Front Kick Mobility Drills
- Leg swings forward with active quad tension.
- Supine straight leg lifts using quads to inhibit hamstrings.
- Wall-supported front kick holds while flexing the quad hard.
- PNF-style hamstring stretch: kick up, hold, then relax deeper.
Back Kick Mobility Drills
- Prone leg lifts â squeeze glutes while lifting to inhibit hip flexors.
- Standing donkey kicks with a pause â focus on glute contraction.
- Wall-assisted back kicks holding at top for 10 seconds, quads relaxed.
- Glute bridges: strong glute squeeze to further inhibit hip flexors.
Shoulder Mobility Drills
- Wall angels â keep tension in lats to relax deltoids and traps.
- Resistance band external rotation â active scapular retraction.
- Overhead band press with lower trap activation.
- PNF-style: reach back, contract, then relax and reach farther.