In Sanda competition, both sides have equal skills, and the powerful side must have the advantage. Only when athletes have great strength can they be threatened by punching and kicking. The following is the Sanda side kick training course I shared with you. Welcome to watch and learn.
First, side kick training
Action specification: Stand in actual combat posture, shift the center of gravity to the hind legs, slightly bend the knees, abduct the toes, lift the front legs on the knees, put the thighs close to the chest, bend them to the maximum extent, fold the thighs, hook up the toes, turn the hips parallel to the ground, and the thighs will drive the calves to kick forward, and lift the knees and kick the hips straight. At the same time, support your legs straight, lean back and look at the target. When the legs retract, the thighs drive the calves, and they retract in the knee-lifting position to lower the calves, thus becoming a practical posture.
general idea
Knee lift means that the upper body turns slightly to the side of the supporting leg, and the inner side of the foot is parallel to the ground. When kicking out, the inclination of the body to the support leg changes with the height of the attack point, and the higher the inclination, the greater the inclination. The supporting leg should land with the forefoot as the axis, so that the heel is adducted.
1. flexibility training. Side kick exercises should start with leg press, hip pressing and kicking. Leg press is divided into straight leg, lateral leg press and post-leg press. Hip pressing is divided into vertical fork, horizontal fork and hurdle step pressing, and the legs are pressed high in the form of side kick. Before you go to leg press, you must do some preparatory activities, such as jogging, unarmed exercises and games. Step by step from light to heavy. If you exert too much force, it is easy to strain muscles or ligaments. After leg press, we should practice kicking. The main kicking methods are forward kicking, side kicking, outward swinging and inward folding. When kicking, we should hook our toes and try our best to kick high. Keep your legs straight, don't lift your heels, hold your head up and hold your chest. Flexibility exercises can increase the range and speed of leg movements, improve the coordination and technical quality of movements, prevent injury accidents and prolong the exercise life.
2. Speed training. Speed is the most important thing in Sanda. If Sanda athletes are slow, they will be subject to people everywhere. The boxing proverb says: Aauto Quicker and Slow Hands make it hard for the immortals to be defeated. ? Explain the importance of speed. To improve the speed, we should first carry out general speed exercises, that is, accelerated running and sprint running at various distances, and then carry out special speed exercises, such as continuous knee lifting exercises and continuous side kick air strikes, which require fast and powerful movements and agility.
3. Strength training. Strength plays an important role in Sanda. In Sanda competition, both sides have equal skills, and the powerful side must have the advantage. Only when athletes have great strength can they be threatened by punching and kicking. The strength of side kick depends not only on the strength of the legs, but also on the coordinated efforts of all parts of the body.
In view of the factors that cause strength, we use the following methods to improve the strength of kicking.
Leg strength. Shoulder barbell squat jump, request squat slowly, jump as fast as possible. Each group should do it 5~8 times. After completing a group, do a short-distance accelerated run immediately to avoid muscle stiffness.
Strength of waist, back and abdominal muscles. Practice sit-ups, lifting from both ends, standing, lifting abdomen on ribs, etc. Only in this way can we exert the power of practice in technical movements and transform it into explosive force. If you don't turn absolute power into special power, no matter how big it is, you can't exert it. For example, the thrower's arm strength is very strong, but if he is allowed to punch a few punches on the sandbag, it can be said that the thrower's strength is not much greater than that of ordinary people.
Legs control strength. The so-called leg control is to keep static practice for a long time in the posture of side kick. Leg control can develop the strength of waist, abdominal muscles and legs, and can exercise balance. Every time you train, you should make a quick side kick air attack.
After completing the above strength exercises, kick the target or sandbag with the side kick immediately, so that the absolute strength can be transformed into the special strength of the side kick. Kicking the target can not only enhance the explosive force, but also cultivate the distance sense of the practitioners. Kicking sandbags can improve the absolute strength, strength endurance, foot hardness and combat capability of side kicking.
4. Air practice of side kick.
There are three main methods:
Step by step. At the beginning of the actual combat posture, the hind legs take a small step forward, and the front legs quickly lift their knees and kick forward. Push hard and retract naturally. When kicking sideways, put one hand on your chest, the other hand on your head, and keep your eyes on the imaginary target.
Lift your knees, slide and kick. Stand in an actual combat posture, and lift your knees and kick your legs directly with your front legs. At the same time, the hind legs slide forward along with the kicking direction of the front legs, and the sliding distance is far greater than that of the front legs. After kicking to the top, stand back in actual combat posture.
Kick your leg. It is hard to prevent, with high scoring rate and great strength, and can often kick opponents to the ground. Generally speaking, back kicking can be divided into two types: side kicking and direct side kicking. Starting from the actual combat posture, the front legs move forward, the rear legs quickly raise their knees, turn forward and kick, and then take back according to the original route. Direct side kick, starting from the actual combat posture, directly kick the hind legs forward (the action essentials are the same as above).
The correct posture of side kick can be consolidated, the coordination ability of the whole body can be improved, the accuracy of the route, direction and power point of action can be realized, the shortcomings can be found out and the basic skills can be improved.
Second, the practical method of side kick
Sanda athletes should not only have comprehensive skills and good physical quality, but also have flexible practical skills and good psychological quality if they want to achieve good results in the competition. Some Sanda athletes are well organized in training, and both attack and defense are excellent, but once they fight with others, they are completely different. They can't do anything, just fighting like normal people. The main reason is that the technology is not enough to grasp the opportunity of operating technology in actual combat. In order to exert great power in Sanda competition, it is not enough to rely on basic skills, but more importantly, in Sanda actual combat? A sense of distance from an empty angle? And then what? Time difference? The use of. The opponent is not a sandbag, but a person who keeps moving. In the fierce Sanda combat, it will be effective to find the opponent's vacancy, adjust the sense of distance and the angle conducive to attacking the opponent, grasp the fleeting attack opportunity and attack quickly.
Space: refers to the flaw of attack and defense in Sanda. ? Empty? This is inevitable. Pay attention to defense when attacking, quickly return to defense after attacking, and be ready to fight back at any time after defense.
Angle: In Sanda competition, to hit an opponent, we must grasp the favorable angle, and when using angle to hit an opponent, we must combine it with footwork and posture, so as to use angle technology reasonably.
Sense of distance: In the actual combat of Sanda, the distance of hitting the ball is mainly adjusted by footwork, followed by the body flashing back and forth and left and right. Sanda footwork should be adjusted according to the opponent's situation. It is not easy for two people to bump into each other if they are too close or too far away, even if they bump heavily.
Time difference: Time difference is also called timing. In the fierce Sanda competition, when using the side kick to hit the effective key parts of the opponent, in addition to mastering the above three points, it is more important to grasp the attack opportunity.
Side kick emphasizes quickness, accuracy and fierceness in application. According to the practical methods and technical characteristics, it can be divided into three methods: offensive side kick, defensive side kick and combined entangled side kick.
1. Attack side kick. In actual combat, when the two sides confront each other, they are highly focused, so they can first grasp the distance from their opponents and adjust their angles. When approaching an opponent, take boxing as a fake action, suddenly lift your knees and slide sideways to kick the opponent. After the blow, quickly close your abdomen and distance yourself from your opponent to prevent him from fighting back. In the last game of the game, both sides were weak, dull and slow, and could not defend in time. At this time, they should take the initiative to attack, whether it is sideslip or side kick, they can achieve a high hit rate. In the Sino-US competition, China players have flexible footwork, used side kicks to take the initiative to attack many times, and achieved success frequently. The American boxer was at a loss and was shot when he couldn't respond.
2. Defensive side kick. Side kick is a straight leg method, which has a short attack time and is very effective in blocking other leg methods. When an opponent attacks with a whip leg or a backswing leg, he can kick the opponent directly, that is? Break the horizontal straight line? . Because whipping the leg and swinging the leg back are a kind of arc leg method, the distance is long and the relative time is long, so the side kick can hit the other side first, even if the other side touches our body, because the center of gravity is out of balance, there will not be much strength. When the opponent punches with his fist, the punching distance is shorter and the strength is smaller than that of the side kick. When punching, the lower part of the body is empty, and kicking the opponent's abdomen or knee joint from the side can stop the opponent, which is called. Short in length? . When an opponent wants to lift his knees and legs, he can quickly intercept his opponent's calf with a side kick, making it impossible for him to lift his legs. In China Kung Fu-Muay Thai Challenge, Muay Thai is called? 500 years invincible? The style of the game is fierce, especially the fierce cross kick. China players play calmly and use side kicks many times when the other side plays. Break the horizontal straight line? Break it.
3. Combination boxing, side kick in the fight. In actual combat, the success rate of single attack is low, and the score rate of combined attack is high. Right and left kick is followed by left and right straight fist and right whip leg. The combination attack should be fast and coherent, so that the opponent is caught off guard. Of course, the combined movements can be created and used flexibly according to their own conditions and specific situations. In the competition, the two sides often get entangled and fight in disorder. According to the rules of the game, neither side can score. In a fight, it is obvious and effective to kick your opponent away with a powerful side kick.
Side kick is a straight leg method, which has the characteristics of fast speed and great strength; Side kick is the main leg method in Sanda, which has both offensive and defensive functions. Let the side kick become the conqueror? Trick? You need more training, more thinking and more actual combat to make Sanda athletes experience the power of side kick in actual combat.
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