Fire Up Your Kick with this USRPT Set for Faster Kicking

Michael Butler
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Part 1

Burn off the Glutes

To best understand the best kicking drills for speed, it’s important to understand the role of the glutes.

The glutes are responsible for hip extension, which is the main action in the kicking cycle. Strong glutes with excellent hip extension capacity mean that when you extend your hip, your ankle and foot land directly under your hip.

To test whether you have strong glutes, start from a quarter squat position – with your feet about 12 inches wide and an equal distance apart. You want to keep your feet planted and press your hips rearward without moving your ankles. The strength of your glutes and hips will determine how far you can flex your hips to the rear.

You can also perform the glute strength test by standing upright. Perform a hip hinge while keeping your back straight. This should be performed at a slow tempo to make sure you squeeze your glutes at the top of the movement. If you have good hip extension, you’ll hear a popping sound. If you don’t at first, try doing low weight squats (no more than 1.5 times your body weight) and do this test at the top of the movement.

Part 2

Fire Up Your Kick With This USRPT Set for Faster Kicking

In the previous installment, I demonstrated how using unweighted bodyweight reps in USRPT can warm and prepare you to kick harder in your workouts without having to rely on stretching or band work.

In this installation, I’m going to show you how to take that process one step further and integrate it into a final set that’s designed to take your kicking speed to the next level.

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