Kicking power is an important quality for martial artists and football players. It depends on several factors: body weight, impact speed, correct technique and the ability to concentrate on impact. The complex development of all physical characteristics will help to increase the force of the kick.
Instructions
Step 1
Start building your punching force by mastering the correct technique. The more economical and thoughtful along the trajectory the blow will be, the more forces you can put into it. The correct technique is not learned in one session. Professional athletes hone their technical skills constantly, year after year. How to check the effectiveness of the technique? When hitting with the same force, but with different trajectories, see how far the ball flew or how much the pear swayed after the hit. Include your whole body in the kick, not just your legs. Master the technique under normal conditions, without the use of weights and additional resistance of the projectile.
Step 2
In the second step, increase the impact speed. According to the laws of physics, the force of impact is equal to mass times acceleration. Excessive weight gain makes the athlete less mobile. With a large mass, the sharpness of the impact may also decrease, so speed should be developed on a par with power abilities. The impact speed can be increased by repeating the same movement many times with maximum acceleration. To achieve a good sharpness of the blow, the ability to tense and relax the muscles in a timely manner is important, therefore it is useful to perform relaxation exercises.
Step 3
Power to the blow is given by an increase in body weight, as well as the development of an athlete's strength indicators. For the development of speed-strength qualities, perform kicks with weights attached to them weighing from 0.5 to 3 kg. The weight of the load is selected so that the technique of movement is not disturbed by impact. To develop strength and increase body weight, train with a barbell and on machines. Do squats, lunges, and leg presses. Increase the weight of the weights gradually. Do not forget about training your back and abs, as they are also involved in striking. Eat well.
