Side Kick Flashcards
What is the purpose of the side kick?
Purpose: Strength – core and obliques
What is the set up for the side kick?
All levels have the same start position:
- Lie on your side on the mat, body in a straight
line - Hips and shoulders stacked
- Core stability muscles engaged
- Focus on lateral thoracic breathing
- Bottom arm long with palm up, supporting
head - Hand in front resting on floor for support
Teach the preparation for the side kick
Layer 1 (preparation):
* Inhale to prepare
* Exhale and lengthen through the body,
creating a small lift of the top leg
* Keep the hand resting in front for support
* Inhale, then exhale bring the bottom leg up
to join the top leg
* Hold for 2-4 breaths
Teach the exercise (layer 2) of the side kick
Layer 2 (exercise):
* Inhale to prepare
* Exhale and lengthen through the body
creating a small lift of both legs
* Keep hand on floor and when stable take
supporting hand away and place on top of
thigh, arm fully extended
* Hold for 8-10 breaths
Teach the progression for the side kick (layer 3)
Layer 3 (progression):
* As above but take both arms overhead
What is the release stretch for the side kick?
Knees to chest
What are some teaching points for the side kick?
- Keep hips and shoulders stacked and body stable
- Avoid pushing into floor with hand at preparation stage
- Feel your ribs and hips in the floor and try to lengthen away from the floor at the waist
- Ensure the legs do not move back
- Focus on lateral thoracic breathing throughout
- Keep shoulders stabilised
NB: Layer 3 (progression) is a challenging exercise and should only be offered if the techniques of layer 1 and 2 have been mastered with precision.
What is an alternative preparation for the side kick?
Alternative preparation:
Exhale to abduct the top leg only, small ROM. Then inhale and return the leg back to the start
position. Repeat 3-4 times before going into the isometric hold with both legs.
What are some visuals for the side kick?
imagine you have a piece of string attached to your toes and fingers and you are being lengthened. Imagine you are between 2 panes of glass
What are the prime movers of the side kick?
Prime movers: Erector spinae, quadratus lumborum, abdominals, obliques
What are the stabiliser muscles used in the side kick?
Stabilisers: Transversus abdominis, lumbar multifidus, internal obliques
What are the joint actions when performing the side kick?
Hip (Coxal) Joint:
Abduction: The leg lifts sideways away from the midline of the body.
Extension and Flexion: Some versions of the side kick (e.g., front/back variations) involve moving the leg forward (hip flexion) and backward (hip extension).
Knee Joint:
Extension: The knee remains straightened throughout the movement to keep the leg long and engaged.
Isometric Contraction: Muscles around the knee stabilize to maintain extension and prevent unnecessary bending.
Ankle Joint:
Dorsiflexion and Plantar Flexion: The ankle may be flexed (dorsiflexion) or pointed (plantar flexion), depending on the style and cueing. This helps create length and line in the leg and foot.
Spine:
Lateral Flexion and Rotation: The spine stays neutral, but the torso may slightly engage in lateral flexion (side bending) to maintain balance, depending on the angle and variation of the kick.
What plane of movement does the side kick exist?
front (coronal) plane
What are the reps for the side kick exercise?
Repetitions: 8-10 breaths for main exercise
What are some progressions for the side kick?
- Hold for longer
- Both arms over head
What is a side kick variation?
- From start position
- Abduct the top leg hip width apart
- Inhale flex at the hip
- Exhale extend back in line
- Small ROM
- Keep hand resting in front for support
