Great mobility drills to improve your kicking power and mobility. Featuring the roundhouse kick, but these drills work for other kicks as well!
Powerful kicks come from the hips and the rotation of the core. To develop strong hip musculature, you need to work all the functions of the hips.
Working on strength exercises like lunges is only one aspect of developing strong and functional legs. You also need to spend time to strengthen and mobilize the smaller muscle that are needed in movements like kicks.
Unless your hips are in a good shape, you won't be able to kick and move the legs properly. To kick well, you need sufficient levels of flexibility and strength.
Flexibility is fantastic, but mobility is what will allow you to have the most powerful and athletic legs possible.
Mobility is about having both strength and flexibility - it's about having healthy muscles that are strong in their entire range of motion. This is why a great deal of leg work in Movement 20XX is mostly mobility exercises and active flexibility drills.
Dynamic flexibility drills are good for developing power, but mobility will produce better results in the long term. This is because the legs will become more structurally balanced, stronger and thus harder to injure.
The drills below will dramatically enhance your movement capability and kicking ability. Correct execution (slow tempo, control and mind-muscle-connection) are the keys to progress.
In addition to having strong hip muscles, your core muscles (especially the internal & external obliques) need to be exceptionally strong and mobile. For perfect core training, check out Abs20XX.com