Martial Art Exercise

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A skilled martial artist typically spends years performing a variety of exercises to perfect his techniques. These exercises generally focus on improving a martial artists speed strength flexibility endurance coordination and balance.

Slow-Motion Kicks

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Slow-motion kicking forces the leg muscles and core muscles to work harder throughout the execution of each kick. This exercise can be performed with most of the basic kicks in the martial arts. For example the traditional front kick can be executed as a slow-motion exercise. To practice this exercise one knee is lifted and the leg slowly extended forward. After the leg has been extended slowly return it to a bent position. At least eight repetitions and three sets of this exercise should be performed with each leg. To improve balance each consecutive kick should be practiced without touching the kicking foot to the floor.

Squat Kicks

Squat kicking is a challenging exercise that builds strength and coordination in the lower body. Stand with your feet about shoulder-width apart. Squat down as if sitting on a chair. When returning to a standing position perform a front kick. Each time a squat is performed a different leg should do the front kick. Ten repetitions and three sets of this exercise should be performed during a martial arts workout. To increase the difficulty of this exercise the height of the kicks can be raised. Higher kicks can help improve flexibility.

Speed Punches

Speed punching is an effective way to improve quickness and cardiovascular endurance. Stand in a horse stance feet spread apart at a little more than shoulder-width and the knees slightly bent. The fists should be held at the hips. Speed punches are performed by rapidly executing karate punches at an imaginary target. When one hand returns to the hip the other hand immediately punches. At least three one-minute sets of this exercise should be performed to get a cardio workout. Staying in a horse stance during this exercise should also create a good burn in the leg muscles.etc

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