The Side Kick

Question 1

The Side Kick: Purpose Benefit

Answer 1

Strengthen the core, stretch and strengthen hip flexors/extensors and ankle flexors/extensors

Question 2

The Side Kick: LAYER 1

Answer 2

• Start position: Lie on the side with underneath arm extending along the mat with palm up
• Place the hand on the floor for support
  Inhale to prepare
• Exhale, create a small gap between your legs
• Inhale and move top leg forwards away from the body (start with small movements)
• Exhale and bring the leg back above the bottom leg

Question 3

The Side Kick: LAYER 2 INTERMEDIATE

Answer 3

• Start position: Lie on the side with underneath arm extending along the mat with palm up
• Spine and pelvis should be stacked in a neutral position
• Abduct the top leg, with feet about hip-width apart and ankle dorsi-flexed
• Inhale and flex the hip, bringing the leg forward until a stretch is felt in the hamstrings.
• Exhale and extend the hip, sweeping the leg back under control, plantar-flexing the ankle
• Perform 8-10 repetitions on each leg

Question 4

The Side Kick: LAYER 3

Answer 4

Increase the ROM

Question 5

The Side Kick: Prime Mover s

Answer 5

Prime movers: Hip flexors and extensors and abductors (top leg)

Question 6

The Side Kick: Stabilisers

Answer 6

Stabilisers: TVA, multifidus, rotator cuff, internal and external obliques

Question 7

The Side Kick: Muscles stretched

Answer 7

Muscles stretched: Hamstrings, gastrocnemius, hip flexors/extensors

Question 8

The Side Kick: Joint actions

Answer 8

Joint action: Hip abduction, hip flexion and extension

Question 9

The Side Kick: Plane of movement:

Answer 9

Frontal, Saggital

Question 10

The Side Kick: Teaching points (7)

Answer 10

• The pelvis must remain still throughout
• TVA and PF engaged
• Shoulders stabilised
• Keep length in the whole body
• Eye line lifted and looking forwards
• Keep even flexion and extension
• Palm open to the ceiling

Question 11

The Side Kick: Watch out points (6)

Answer 11

• Head and neck alignment
• Shoulders tensing
• Hands ‘clutching’ the ground
• Top leg dropping too low or going too high
• Hips dropping back
• Back arching as the leg goes back in hip extension

Question 12

The Side Kick: Imagery (4)

Answer 12

• Imagine a tug of war between toes and fingers
• Imagine being balanced on a beam/edge of a cliff
• Imagine being between 2 panes of glass
• Imagine balancing teacups and saucers on your shoulder and hips

Question 13

The Side Kick: Progressions

Answer 13

Increase the ROM if stability can be maintained

Question 14

The Side Kick: Adaptations (4)

Answer 14

Flex the underneath leg for more support

Palm down on underneath arm for more support

Just complete the hip flexion and return leg to start position

Fewer reps

Question 15

The Side Kick: Modifications (3)

Answer 15

Cushion/block under the head

Block under supporting hand

Extra cushioning under hip