October 27th, 2013

From Sensei Ron Marchetti, Shihan

Ueshiro Cocoa Shorin-Ryu Karate Dojo

Strengthening the Feet to Improve Kicking

Foot strength and dexterity are important to be able deliver an effective kick. The three types of kicks commonly practiced during our classes are the Mai Geri (toe tip), Yoko Geri (side or knife edge) and Mawashi Geri (round house). All kicks require foot conditioning and flexibility. One exercise that is practiced during warm-ups is jumping in place, and during that warm-up exercise the instructor advises the deshi to let the heels touch the deck. This is important to allow full range of motion and builds foot and calf muscles that are so important to deliver an effective kick. Additional exercises are recommended and can be researched in Building Warrior Spirit (The Green Book) on pages 46 – 52. Some of the highlights contained in the Green Book are to:

· Perform circular motions of each foot in both directions (clockwise and counterclockwise) while sitting. Work on range of motion and strength by performing multiple repetitions with the number increasing gradually over time. This can be done just about anywhere while sitting.

· Walk on the feet in a variety of ways. 1) On the balls of the foot 2) On the toes 3) On the knife edge. Again, start increasing the repetitions gradually as strength is developed

· Walk in sand such as soft beach sand, if available, using the three ways listed above.

· Perform the recommended leg routine as specified on pages 51 and 52 in the Green Book.

Domo Arigato,

Sensei Ron Marchetti, Shihan

Ueshiro Cocoa Shorin-Ryu Karate Dojo