Maximizing Rotation for Kickboxing
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Two components that are key for effective striking is spine rotation and scapular mobility. In my last post I addressed scapular mobility so for this post I will address spine mobility.
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When someone lacks spine mobility or motor control to use all of their range it limits their offensive and defensive capabilities.
1️⃣Generally I want to be as far away as possible while still able to hit my opponent.
2️⃣In terms of kickboxing I want a range similar for both punches and kicks to blend the offensive options. This means I need to have long punches.
3️⃣The power from striking comes from the legs and hips where the spine and arm are the vehicle for delivering the power.
4️⃣Not only does a rotated spine improve reach but it also primes my follow up attack (cross followed up with a loaded hook etc…).
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In terms of spine mobility the thoracic spine is the region responsible for a majority of rotation.
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Here are 3 exercises to help to develop thoracic rotation in the spine:
1️⃣Segmental cat cow: Prior to developing rotational capabilities one must first develop linear capabilities.
2️⃣Thoracic Controlled Articular Rotations: CARs are essential for spine health and to develop the motor control to move the spine in other planes of motion: sidebending and rotation.
As one progresses and develops the ability to move without compensation you can begin to add resistance or load.
3️⃣Kneeling Thoracic Rotation: As the goal of this post is on developing spine rotation. Kneeling and a strong post with the stability hand helps to minimize compensation.
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After one improves spine mobility capabilities they can start to add speed. This means practicing punching with full rotation and gradually increasing speed.