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Numbers 1-4 on the checklist require complete control and stabilization of the head and
torso. This is not possible without good upper body strength. Numbers 5-7 and 12-14
require muscular strength and endurance in the lower body. Numbers 6, 8, 9, and 15 require
flexibility. Numbers 10 and 11 involve both strength and flexibility. Number 16 is
cardiovascular endurance.
As directors we do out students a disservice if we require them to kick but don't provide
them with the tools that allow them to perform correctly and safely. You must decide if
you are willing to commit to the time that is necessary to develop strength, flexibility
and endurance. This will be a team time commitment; we can no longer assume that the girls
will spend the necessary time on their own. Unfortunately the majority of girls today so
not possess that type of work ethic.
The following is a time table that I have found to be effective:
Off Season
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Stretching–30 to 45 minutes daily (does not include warm up)
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Strength–15 minutes daily (squats, walking lunges, standing leg
extensions, push ups, sit ups)
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45 minutes twice a week lifting weights
Endurance–45 minutes twice a week (power walking, aerobics)
During Season
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Stretching–30 minutes daily (does not include warm up)
-
Strength–15 minutes daily (same as off season)
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Endurance–45
minutes daily (stamina kicks and full out
kicks)
Summer (two weeks)
To get your girls to value technique and height equally you must model this for them.
Rewarding proper technique is your most powerful tool. I have found that the following
suggestions work for my team.. Do not allow the girls to kick above their waist until they
can demonstrate the proper technique at that level. The let them progress to chest high ,
face high and full out. You must check them at each level before allowing them to attempt
a higher one. Reward their efforts by assigning them to kick lines. Allow only those girls
who have proper technique and height to perform a high kick. If you don't have enough
qualified girls to make a kick line then continue to work and make the performance of a
high kick a team goal. If you allow girls to kick without proper technique or height then
why would they want to work it improve. Make it a privilege for your girls to be able to
tryout for Miss High Kick. Don't reward (or force) those girls who have not mastered the
techniques. Last but not least (especially in their eyes) allow those girls who have
mastered the skills to kick and stretch less in class. My team lives to "kick
out". They tryout for me and if they are good enough they can either sleep later or
get dressed earlier depending on when our kick session occurs within the workout. Once the
strength and flexibility have been developed less time is required to maintain them; have
them do just enough to maintain their stamina and that in turn will maintain the other two
components. Their incentive to stay in shape over the summer is to be able to "kick
out" and therefore not attend our two hour kick session.
This is just a thumbnail sketch of what is involved in striving for properly performed and
safe high kicks. This may not be for you team and that does not make them any less of a
team. If you feel that your team needs to spend their time in other areas then your best
decision would be to eliminate high kicks. Injuries are more prevalent when the body is
forced to do something for which it has not been conditioned. Strength, flexibility, and
endurance require adequate time and consistency.
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