The One Leg Kick

Question 1

The One Leg Kick: Purpose & benefit

Answer 1

Strength of hip flexors, hamstrings and shoulders

Question 2

The One Leg Kick: LAYER 1

Answer 2

• Lie in a prone position,
• resting head onto forearms
• Engage PF/TVA
• Exhale and flex at the knee, foot plantar flexed – in a controlled kicking motion
• Perform 2 pulses ‘in, in’
• Inhale to return under control

Question 3

The One Leg Kick: LAYER 2

Answer 3

• Lie prone in neutral position, upper body is supported on forearms with elbows below shoulders, supporting the body
• TVA engaged and scapulae stabilised
• Hips are lifted off the floor to maintain neutral alignment
• Pubic bone is pressed gently towards the mat with a small posterior pelvic tilt
• Exhale and flex at the knee, foot plantar fexed – in a controlled kicking motion, 2 pulses ‘in, in’
• Inhale to return and immediately start the motion on the other leg
• Do not let the tension in the leg release until the return to start
• Repeat 5-8 reps on each leg

Question 4

The One Leg Kick: LAYER 3

Answer 4

• Increase ROM, lifting the pelvis slightly higher
• Remain in neutral spine

Question 5

The One Leg Kick: Prime movers

Answer 5

Hamstrings, gastrocnemius

Question 6

The One Leg Kick: Stabilisers

Answer 6

Stabilisers: TVA, internal and external obliques, multifidus, scapular stabilisers, rectus abdominis and obliques

Question 7

The One Leg Kick: Muscles attached

Answer 7

Muscles stretched: Abdominals, quadriceps

Question 8

The One Leg Kick: Joint action

Answer 8

Joint action: Knee flexion and extension

Question 9

The One Leg Kick: Plane of movement

Answer 9

Sagittal

Question 10

The One Leg Kick: Teaching points

Answer 10

Maintain lift in the upper body throughout the exercise

Keep torso completely still during the kick

Keep neck and spine in alignment

Maintain stabilisation of the scapulae

ASIS off the floor

Pubic bone down towards the mat

Question 11

The One Leg Kick: Watch out points

Answer 11

Head and neck alignment
Dropping the hips
Abs doming
Back arching

Question 12

The One Leg Kick: Imagery

Answer 12

Imagine a hoist around the torso
Imagine tapping a ball behind you

Question 13

The One Leg Kick: Progressions

Answer 13

Foot position changes to point, flex and return the leg to start

Increase the reps

Increase the ROM

Question 14

The One Leg Kick:

Answer 14

Lie prone, elbows in line with shoulders

Avoid the kicking motion and perform as a smooth stretching movement in order to practice good alignment and placing less stress on the knee joint

Fewer reps

Question 15

The One Leg Kick:

Answer 15

Rest pubic bone on a cushion

Rest head onto block or towel or hands