1. Start in the anatomical reference position2. Move your left foot forward in the sagittal plane.
3. Flex your elbows humeroulnar joint and shoulders at the glenohumeral joint till face level.
4. Adduct your hands till your palms are touching your face
5. Keep your shoulders over your hips to keep balance6. Rotate your left hip outward and step on a 45 degree angle of attack to your left. By taking this 45 degree step, will increase your range of motion of the kick
7. Flex your right knee using quadriceps and extend your right leg. At the same time, pivot left foot. Your right leg should move through the transverse plane in a curvilinear motion. At the same time, hyperextend your right shoulder till your hand is touching your right side. You will be using fast twitch muscle fibers for this motion.
8. Your right shin should make impact on the target. Force your shin off the bag using general motion to return to position 2.
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