5 Hip Mobility Drills You Need to Take Your Kicks to the Next Level w/ Carl Van Roon
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- Опубликовано: 25 июн 2024
- Today's highly requested video on mobility drills to improve kicks features 11x World Champion Carl Van Roon. Several of you in the comments have asked me to share my stretching routine and what you can do to have nice kicks. The truth is I have only started stretching about 4 years ago, and much of my understanding on what is needed to have powerful, high kicks was flawed. I used to think that I needed to stretch more to improve my flexibility. This led to improved passive range of motion, but it didn't address my lack of strength within that range. In other words, my leg could physically be moved to a certain position, but I was not strong enough to actively place my leg in a given position with control.
That's why I invited Carl to help us. (He also helped me prepare for my fight against Magomed Mustafaev). Carl is not only an 11x World Champion and MMA fighter, but he also has a master's degree in Sports Science and has the best kicks of anyone I know. He helps Israel Adesanya and Alex Volkanovski with their fight camps too. What makes Carl's kicks so dangerous is that you cannot tell where they are coming from. This is because he has the control, strength, and dexterity to misdirect his kicks. This video is very detailed, so I encourage you to not skip ahead and to follow along with us. In fact, I would encourage you to do these drills every day: 3 sets of 10 each exercise is a good place to start. Then gradually build up to 15 or 20 reps.
Carl explains what movements are needed to be able to kick with control, limiting factors, and how these drills address these limitations in order to build strength and control. My hips are sore from filming this video, so it's normal if yours are too after doing these drills. Give them a go and let me know how they work for you.
If you are interested in learning even more about kicks, subscribe to Carl's channel so you don't miss out on his tutorials too @vanroonmartialarts
I linked another video in this tutorial to a previous tutorial I made on Carl's channel. It's about using misdirection to set up knockouts. It's related because these drills will give you the control to be able to misdirect with your legs in the same way I do with my hands.
Video on Misdirection:
• Tutorial: How to setup...
Carl's IG: vanroonmartialarts
If you enjoy seeing more instructional videos like this, be sure to subscribe and hit the notification bell.
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1. How to Chamber: 1:23
- Basic Starting Points: 2:40, 3:30, 4:17
- Basic Extension From Starting Point: 5:04
- Machine Gun Kick: 5:48
2. Side Kick: 7:48, 8:34, 9:56
3. Side Kick Pulse: 10:34
4. Outside Egg Beater: 11:55
5. Inside Egg Beater: 12:59
Bonus: Easy Egg Beater: 14:10
Recap: 15:09
Hello :)
Islam is an arabic word that means Submission or Surrender to God the One and Only, and was the original Religion descended to earth from heaven with Adam and Eve (peace and blessing be upon them) in the beginning of humanity. and was passed to people with the succession of the 124,000 prophets and 315 messengers of God to all nations and civilizations since, passing by Noah, Abraham, Isaac, Jacob, Ismaël, Joseph, Moses, Aaron, Joshua, David, Solomon and Jesus (Peace and blessing be upon them) during the history of mankind, the last replaces the previous, until the succession of the last messenger of God fourteen centuries ago, Muhammad (Peace and blessing be upon him) to complete the noble morals of all mankind, to bring humans and jinns out of darkness into light, and to purify people's religion and belief from corruption and polytheism to purity and true monotheism.
Many Religions that we know, at their beginning were true and under Islam, initiated by one of the prophets of God, but with the time, their original teachings and scriptures were corrupted with polytheism or lost and replaced with false ones. That's why Islam is the only Religion accepted by God nowadays. Which consists in bearing witness that there is no god besides Allah, and that Muhammad is His servant and messenger.
Allah means the only and one God, the God of all prophets, the creator of the universe and mankind, and the Master of the Day of judgement, where our destiny, Hell or Paradise, is decided based on our faith and deeds in this life and above all, Allah's mercy.
Allah the Most Merciful said in Surah Ali-Imran :
19 Behold, the only [true] religion in the sight of God is [man's] self-surrender unto Him; and those who were vouchsafed revelation aforetime took, out of mutual jealousy, to divergent views [on this point] only after knowledge [thereof] had come unto them. But as for him who denies the truth of God's messages - behold, God is swift in reckoning!
20 Thus, [O Prophet,] if they argue with thee, say, "I have surrendered my whole being unto God, and [so have] all who follow me!" - and ask those who have been vouchsafed revelation aforetime, as well as all unlettered people, "Have you [too] surrendered yourselves unto Him?" And if they surrender themselves unto Him, they are on the right path; but if they turn away - behold, thy duty is no more than to deliver the message: for God sees all that is in [the hearts of] His creatures.
21 Verily, as for those who deny the truth of God's messages, and slay the prophets against all right, and slay people who enjoin equity - announce unto them a grievous chastisement.
22 It is they whose works shall come to nought both in this world and in the life to come; and they shall have none to succour them.
(Translated by Muhammad Asad)
Salam (Peace).
1. Machine gun kick
2. Side kick
3. Side kick pulse
4. Outside egg beater
5. Inside egg beater
@@islamisthetruewaytogod6812 L
@@immortal_gamerz8044say that to those christianbot that just spam a hella paragraph on a minecraft video
This is proper I know because I'm blk belt seikido and we do these exercises in kick boxing and taekwondo. They hurt at first. Actually they always hurt. Eventually you can use resistance bands to increase the strength. It's the hip pain after that you know you did well. Now don't forget the cossak squats as well. Splits etc. Also important. This was a great explanation. Most importantly don't forget to stretch the hip flexers after. Ouch I did them all. Properly with back up etc. My back bone clicks with one of them on my left. Anyways I'll go sit down now
Carl’s a great teacher & his dexterity is insane. Everybody talks about turning the hip over but rarely discuss hip mobility or how it functions. I found this really useful thanks brad, cheers.
Yeah, Carl is awesome. Such a wealth of knowledge.
@@bradquakeriddell
His technique is so fluid! And that guy is _tall_ lol Fear the man who knows TKD; run away from the tall man who knows TKD.
Someone thinks they know what they’re talking about
Hello :)
Islam is an arabic word that means Submission or Surrender to God the One and Only, and was the original Religion descended to earth from heaven with Adam and Eve (peace and blessing be upon them) in the beginning of humanity. and was passed to people with the succession of the 124,000 prophets and 315 messengers of God to all nations and civilizations since, passing by Noah, Abraham, Isaac, Jacob, Ismaël, Joseph, Moses, Aaron, Joshua, David, Solomon and Jesus (Peace and blessing be upon them) during the history of mankind, the last replaces the previous, until the succession of the last messenger of God fourteen centuries ago, Muhammad (Peace and blessing be upon him) to complete the noble morals of all mankind, to bring humans and jinns out of darkness into light, and to purify people's religion and belief from corruption and polytheism to purity and true monotheism.
Many Religions that we know, at their beginning were true and under Islam, initiated by one of the prophets of God, but with the time, their original teachings and scriptures were corrupted with polytheism or lost and replaced with false ones. That's why Islam is the only Religion accepted by God nowadays. Which consists in bearing witness that there is no god besides Allah, and that Muhammad is His servant and messenger.
Allah means the only and one God, the God of all prophets, the creator of the universe and mankind, and the Master of the Day of judgement, where our destiny, Hell or Paradise, is decided based on our faith and deeds in this life and above all, Allah's mercy.
Allah the Most Merciful said in Surah Ali-Imran :
19 Behold, the only [true] religion in the sight of God is [man's] self-surrender unto Him; and those who were vouchsafed revelation aforetime took, out of mutual jealousy, to divergent views [on this point] only after knowledge [thereof] had come unto them. But as for him who denies the truth of God's messages - behold, God is swift in reckoning!
20 Thus, [O Prophet,] if they argue with thee, say, "I have surrendered my whole being unto God, and [so have] all who follow me!" - and ask those who have been vouchsafed revelation aforetime, as well as all unlettered people, "Have you [too] surrendered yourselves unto Him?" And if they surrender themselves unto Him, they are on the right path; but if they turn away - behold, thy duty is no more than to deliver the message: for God sees all that is in [the hearts of] His creatures.
21 Verily, as for those who deny the truth of God's messages, and slay the prophets against all right, and slay people who enjoin equity - announce unto them a grievous chastisement.
22 It is they whose works shall come to nought both in this world and in the life to come; and they shall have none to succour them.
(Translated by Muhammad Asad)
Salam (Peace).
@@islamisthetruewaytogod6812who asked
The low, mid, then high kick in a row with his whole upper body stationary is just wild to watch. Very cool
Yeah, Carl is so good.
I have been doing these about 3 years since i saw this video. My high kicks are now amazing. Thanks guys!
Holy inspiration. Thanks for your comment. Im mainly a boxer and want to get better kicks
Strength and conditioning is the key, no matter how long it takes. Three years is pretty good time period for development. Some people takes them years, mostly because poor health and level of fitness.
..............Everyone wants to be a karate guy until is time to do karate things...............
This was a fun series to shoot bro. Always a pleasure to collaborate together 😁 Gotta love the "perseverance camera" 😂
😂 100%... Once this lockdown is done we can shoot more. Always a blast!
Thank you for sharing your knowledge and taking time to film.
@@bradquakeriddell Quake Quaking Cam haha
Bro that switch to a side kick was sooo clean 🤩
Wow this is so good. I am definitely following your channel.
14 years of training muay thai and I can empathise with Brad.. watching this video and seeing Carl's control makes me feel so much regret
Hey Brad, Because you humbled yourself to announce your weakness to the world in kicking, you blessed us with an excellent tutor. Thank you for displaying a Lion's heart than a champions mind. 2022 is ours!
my dream is to go to New Zealand to train with all of you at CKB gym, you are the best in the world. It is very difficult to get out of here, Latin American, but without a doubt I will be there in the next few years.
Sorry bro access denied
We are lucky to have a solid group of hardworking people to train with.
This is a masterclass in even just the most basic stuff, what an amazing coach
God ... i still have so much "Roon" to improve , but so little time and conditions to train... more than 10 years NOT practicing but still loving martial arts every second of it.
A little every day is better than none at all! The key is to do the correct and proper exercises, beginning with identifying the weaknesses in which muscles. Sometimes the psoas muscles are the major problems, addressing them correctly by strengthening and flexibility exercises can produce all the development needed.
P. S. I would personally seek the advice of a sports physical therapist or Kinesiologist in sports activities.
Always refreshing to hear a fighter sound like he’s giving a TEDx talk
Really helpful video, I was wasting time on stretches that didn't help me with my kicks at all. These drills are doing work I can feel it in my muscles.
Hello :)
Islam is an arabic word that means Submission or Surrender to God the One and Only, and was the original Religion descended to earth from heaven with Adam and Eve (peace and blessing be upon them) in the beginning of humanity. and was passed to people with the succession of the 124,000 prophets and 315 messengers of God to all nations and civilizations since, passing by Noah, Abraham, Isaac, Jacob, Ismaël, Joseph, Moses, Aaron, Joshua, David, Solomon and Jesus (Peace and blessing be upon them) during the history of mankind, the last replaces the previous, until the succession of the last messenger of God fourteen centuries ago, Muhammad (Peace and blessing be upon him) to complete the noble morals of all mankind, to bring humans and jinns out of darkness into light, and to purify people's religion and belief from corruption and polytheism to purity and true monotheism.
Many Religions that we know, at their beginning were true and under Islam, initiated by one of the prophets of God, but with the time, their original teachings and scriptures were corrupted with polytheism or lost and replaced with false ones. That's why Islam is the only Religion accepted by God nowadays. Which consists in bearing witness that there is no god besides Allah, and that Muhammad is His servant and messenger.
Allah means the only and one God, the God of all prophets, the creator of the universe and mankind, and the Master of the Day of judgement, where our destiny, Hell or Paradise, is decided based on our faith and deeds in this life and above all, Allah's mercy.
Allah the Most Merciful said in Surah Ali-Imran :
19 Behold, the only [true] religion in the sight of God is [man's] self-surrender unto Him; and those who were vouchsafed revelation aforetime took, out of mutual jealousy, to divergent views [on this point] only after knowledge [thereof] had come unto them. But as for him who denies the truth of God's messages - behold, God is swift in reckoning!
20 Thus, [O Prophet,] if they argue with thee, say, "I have surrendered my whole being unto God, and [so have] all who follow me!" - and ask those who have been vouchsafed revelation aforetime, as well as all unlettered people, "Have you [too] surrendered yourselves unto Him?" And if they surrender themselves unto Him, they are on the right path; but if they turn away - behold, thy duty is no more than to deliver the message: for God sees all that is in [the hearts of] His creatures.
21 Verily, as for those who deny the truth of God's messages, and slay the prophets against all right, and slay people who enjoin equity - announce unto them a grievous chastisement.
22 It is they whose works shall come to nought both in this world and in the life to come; and they shall have none to succour them.
(Translated by Muhammad Asad)
Salam (Peace).
Van Roon's kicks are amazing! These are great exercises and the explanation is super clear. Thanks for sharing this!
Hello :)
Islam is an arabic word that means Submission or Surrender to God the One and Only, and was the original Religion descended to earth from heaven with Adam and Eve (peace and blessing be upon them) in the beginning of humanity. and was passed to people with the succession of the 124,000 prophets and 315 messengers of God to all nations and civilizations since, passing by Noah, Abraham, Isaac, Jacob, Ismaël, Joseph, Moses, Aaron, Joshua, David, Solomon and Jesus (Peace and blessing be upon them) during the history of mankind, the last replaces the previous, until the succession of the last messenger of God fourteen centuries ago, Muhammad (Peace and blessing be upon him) to complete the noble morals of all mankind, to bring humans and jinns out of darkness into light, and to purify people's religion and belief from corruption and polytheism to purity and true monotheism.
Many Religions that we know, at their beginning were true and under Islam, initiated by one of the prophets of God, but with the time, their original teachings and scriptures were corrupted with polytheism or lost and replaced with false ones. That's why Islam is the only Religion accepted by God nowadays. Which consists in bearing witness that there is no god besides Allah, and that Muhammad is His servant and messenger.
Allah means the only and one God, the God of all prophets, the creator of the universe and mankind, and the Master of the Day of judgement, where our destiny, Hell or Paradise, is decided based on our faith and deeds in this life and above all, Allah's mercy.
Allah the Most Merciful said in Surah Ali-Imran :
19 Behold, the only [true] religion in the sight of God is [man's] self-surrender unto Him; and those who were vouchsafed revelation aforetime took, out of mutual jealousy, to divergent views [on this point] only after knowledge [thereof] had come unto them. But as for him who denies the truth of God's messages - behold, God is swift in reckoning!
20 Thus, [O Prophet,] if they argue with thee, say, "I have surrendered my whole being unto God, and [so have] all who follow me!" - and ask those who have been vouchsafed revelation aforetime, as well as all unlettered people, "Have you [too] surrendered yourselves unto Him?" And if they surrender themselves unto Him, they are on the right path; but if they turn away - behold, thy duty is no more than to deliver the message: for God sees all that is in [the hearts of] His creatures.
21 Verily, as for those who deny the truth of God's messages, and slay the prophets against all right, and slay people who enjoin equity - announce unto them a grievous chastisement.
22 It is they whose works shall come to nought both in this world and in the life to come; and they shall have none to succour them.
(Translated by Muhammad Asad)
Salam (Peace).
I agree with everything everything you said except that Jesus is my God the son of God at the right hand. No passes to heaven except through him. He died for our sins. Peace to you brother
Wow. What an S tier teacher
that up and down exercise burns like hell but can defo tell that its working those hips!!!
It's motivating seeing a fighter as successful as you still looking for ways to improve Brad. Thanks for this.
Solid drills with nice and detailed instructions. Thanks guys.
What a video. A++ I always lean to far back on high kicks. This is a good drill to practice my high kicks
This is golden stuff, thanks a lot! Carl´s control is beyond belief. I´m really happy that you were in the video too, Brad. And that you have admitted, that you´ve had sore hips afterwards. That gives me hope, I am about a year in muay thai (with covid breaks) and I have troubles with hips and kicking. I haven´t known you before, but I looked at your sherdog and man, if elite level fighter has at least some difficulties with these, I know that I have to work consistently. It´s good to see, that it is not that easy for everyone except me. You´ve got a new fan! Best wishes from the heart of Europe.
One of the best videos about kicking tips I've seen, thanks Van Room !👍
THANK YOU ! I am all legs, and never had the dexterity I wanted. This has given me a better framework of drills to do, really dig it.
Carl, you are a great teacher! you break down the mechanics of good kicking in a good way!
Amazing work guys, thank you so much. Wishing you an endless happiness.
You two are amazing! Thank you for the lessons!
I love all the breakdowns for drills.I will implement these exercises and get back to you.I have been looking to improve my kicks and i find this so easy to follow. Thank you
This is such a great drill and will now be a part of my daily workout.
Such good teachers 🙏
WAW! Amazing technique! Now I have a clear direction on how to train my legs, hips and core. AWESOME 👏
I’ve always been a big fan mate i remember supporting my teammates at XFC at the power play events and watching you fight on the same card multiple times and becoming a fan because you such a exciting style the sky’s the limit for you mate you have my full support win lose or draw
Absolutely great video and really impressive how Carl controls his legs and kicks. Thank you for that kind of content.
Damn man. Just from one kick I can already tell how solid Carl's foundation is. The balance and control are insane. Great teacher and fighter.
SOOOOO THANKFUL to have stumbled across this. I recently have gotten back into martial arts (prob 8-12 years ago) and I'm constantly trying to push myself back to my old flexibility, which my legs and bands do NOT like, I look forward to implementing these into my stretches.
What a great combination Miss Morris. Thank you so much. I appreciate your videos a lot.
This by far the best tutorial I’ve seen on kicking. Keep up the good work 🙏
Just got back from karate as tonight was practicing roundhouse kicks and although I can nearly do the splits I’m still working on strength in my hips, thank you for this excellent and informative video
Excellent Teacher!!
I love how Brad reproduces those movements and keeps his face composed :). So admiration to both of you guys, I know what it feels to start strengthening and implementing those high knee kicks while keeping your core composed. Cramps and sore/weakeness sensations are how our brain welcomes a new posture or unknown movements so keep it up Brad!! You're a fighter and keep perfecting your skills to make your MMA journey more complete. Totally convinced I will see you in a title contention very soon. Best wishes brothers
Note: Carls reminds me a lot of Stephen Thompson postures and high kick motions. Cheers
Awesome tips, brothers! Thanks for the video. God bless you guys.
What a clinic! Thank you!
Very well explained. Very helpful. Bravo!
The side kick pulsing up and down is a move I feel like I have to do every time. The best and fastest way to warm up those hips.
The perseverance of Brad is immaculate. It was so funny looking at his face while he was struggling.
Amazingly comprehensive. 👍
The first 3 I did for many years in TKD. I probably could have benefited from the egg beater too because I'm so tight through the hips. Especially when you're learning to do multiple kicks at the same time: low to high round kicks, for example, this mobility is so important. Fantastic tip, whether you're point fighting or training full contact.
Cant thank you enough. Im at a new kickboxing gym but because of the pandemic im only allowed an hour class 3 times a week and there just isnt enough time. I get to do these at home and see improvement when i show up in person. Thanks Brad!!!
You’re the man brother the best type of teacher you break everything down so well 👌
Looking forward to that next fight announcement! 🤙🤙
This is so good, thank you very much!
Kudos. This is another very interesting upload and explained really well.
Awesome control Sensei Carl, Thanks for your video.
That was good teaching compared to all other videos I´ve seen, good job, thanks!
This is one of the most informative and helpful videos I have ever seen. I have been doing side kicks and roundhouse for a long time but something was off and I couldn’t tell what was it untill I watched this video!!! Thank you
I hold a bachelors in exercise science and his break down of the joints and movements were superb. The explanation of the rotations were nice. I will definitely try this. I need help getting my kick higher for the spinning heel kick. Thanks !
Phenomenal break down boys, thanks!
Great video, thank you!
bruh...these are gems!!!!!!!
Amazing teaching!
This video was very helpfull and will be using these drills in my weekly training routine. Thankyou for the tips.
This is what I need. Thank you.
This is GOLD.
Hi I'm glad that I found your channel. I'm taking karate class now and I'm new and I was sore in my legs for about 3 days. I'm having troubles with kicks. You taught me how to do it and I've been practicing
This is wicked! Thanks heaps.
THANKS AGAIN!!!BOZ.Vry helpful. 👍🤘👊🙏
Amazing content mate, you've earned my subscription 🔥
Really detailed video. Great instructions. Thats quality teaching from a master.
Superb teaching❤
Thanks brad and Carl this is great!
Anytime.
Thanks for your hip mobility stretches
Awesome instructional thanks fellas
Really quality content on this channel! Keep up the awesome videos, love em
Géant , un gros MERCI !
Great vid. Will be adding this to my routine. Thanks for sharing.
Awesome run down with 2 World Class Martial Artists. Great work.
Thanks for watching. Glad you enjoyed the drills.
Excellente vidéo. Merci 🙏🏻
Wise and clear thanks
This is great to learn .. thank you
thank you coach, this really helped me to develop my kick
Great tips, thank you very much! 👊🏻🥋
I salute you guys, you have extra expertise in the field.....am now able to do likewise. Thanks Keep it up.
Awesome! Thank you. Learned a lot watching this one
Excellent video master
Thanks for that video!
love your tutorials! Keep up the good works!
Solid content w clear scientific explanation 👍
This was amazing. Thank you
So good! Love Van Roon.
Those are the video you wish there were triple thumbs-up options. Super useful. Thank you guys.
That was great!!!! I am going to use these drills for getting better at ice skating for playing hockey!!! Build leg strength!!!
Thanks for this, very useful drills.
So good!
Those kicks are smooth! So good to come across this knowledge
Thank God I saw this video! Great video guys! Thank you so much. I used to be flexible like van damme. I'm 46 years old and been out of jujitsu for 2 years. It's heart breaking. I've been dealing with groin pain. I'm trying to get my body back in shape. Those exercises help dramatically with rehabilitation. I could feel a weakness immediately.
Holy sheet I'm definitely going to start these today thanks guys appreciate the tips 🙂
Wow,what a great video!Thank you for sharing knowledge,it has been very useful and easy to understand not only how to do the movement but how to gradually progress to this movement and what stretches or supporting exercises are required to get there.Excelent
SOUTH WEST SELF DEFENSE...Thanku Sir...you confirmed for me the drills I use/teach in my school are correct. Love them...especially useful for beginners...OSS..🙏
Thank you for your efforts
Great video! I'm gonna start practising!
The knowledge in that room is fantastic, very educational. Cheers
Carl is very smart. I always learn something new from him
thank you for the great content 💪🏽💪🏽💪🏽
Absolute wizard with the legs🧙♂️
Thanks for the drills and knowledge!
He is!