The fastest way to get flexible for high kicks: DYNAMIC (not static) stretching 

Been waiting for this. With my current level of flexibility I may as well be training to fight Oompa Loompas

He said "get a boxing ring" lol. Brb.

This is so damn true. The only way I maintained such good flexibility during the years especially during school was because of my party trick. Doing a high kick was my party trick and I used to practice it a lot at home and thus it helped me keep my flexibility after I stopped doing gymnastics when I became a teen

It doesnt take long to lose flexibility, I was close to a split, stopped stretching for a week and boom suddenly I'm like I used to be when was on my pc all day in a sedentary lifestyle

I did TKD through my teenage years and we did exactly these stretches (except the ring one) as part of our warm-up for every class. Everyone had great flexibility, and while I'm sure my youth helped; I could even do the splits back then!... alas those days are long gone.

There is an important thing to consider when doing dynamic stretches, and this should inform the number of reps you do in each set. When you stretch, you aren't lengthening the muscles. Instead, you are retraining the stretch contraction reflex. With this is mind, you don't want to do many reps at the end of range of motion. Instead, you should pay close attention to how high your leg is going on each rep and stop the set when your leg stops getting higher. Then go do a set on the other leg, and come back to the leg you were working on after a brief pause. You are retraining your neural response to motion, so you don't want to build volume at a level that is not where you ultimately want to end up. For example, if you are swinging your right leg to the front, and find that your kick number 6 was the same height as kick number 5, don't keep grinding out reps at the same height. You are training yourself to make a habit that you are really trying to break. Switch to your left leg, and work on that one until it also tops out. Then come back to the right leg. You will probably find that you can now go higher. It seems that the process of neural adjustment continues for a bit after the stretching is over. In the beginning, you want to get to 30 of each kick with each leg (30 front, 30 side, 30 back), broken into as many sets as it takes keeping the rule above in mind. Once you can kick straight up, you can stop there if you want, because there isn't any more progress to be made. I've been doing this for years, and can get straight up in about 12-15 kicks. I'm 44 though, I imagine that younger people can probably do better. Another important rule is to never go to the point of actual pain. There should be some discomfort, but especially with dynamic stretches, you want to take it easy. If you go to the point of pain, you will find your progress regressing as the muscles will tighten in anticipation of impending pain. Instead, go easy, and often. If you avoid pain, you will be able to do this every day, and make progress.

Finally exercises I can use and train I don’t practice martial arts but would like to have some level of self defence more of these Ramsey thank you peace from ireland 🇮🇪

Clicked this fast enough to break a finger

I don't know why, but whenever I watch videos from this channel Ramsey helps me out for no reason, asking nothing in return. Thanks, sir.

When I studied sports therapy, they taught us for warm up 🆙 dynamic stretching is more functional and static stretching can reduce force output

Wow, I am the one who asked this question, thank you very much, I really appreciate it, to give myself some motivation I will measure how high I can kick, and then after 3 months I will measure again, and I will let you know the results😁

Bless you man i have been so upset that i couldn't kick high any more (ex tae kwo do) i'll try your way.

I've been doing Muay Thai for many ages yet my flexibility is still awful , I can do headkicks but still need more flex , I'm saving this video for future Practice , thanks Man

I've been struggling with my kicks because I thought I was messing up my foot placement. This really puts everything in perspective, thank you. I can finally make progress

Fully rate this channel Ramsey. Always a good entertaining and learning opportunity. Video content has gone up alot lately too. Much respect from New Zealand my brother.

I followed this advice to try get better at kicking myself, and initially, I still couldn't do it. Fast forward to now after doing my first lesson in mma and muaythai, and this was the only reason I didn't become completely useless after the 2 hours. I can't express how much I would like to thank you

I watched this 6-7 months ago before I could even rib kick and started my training. Thanks to my man Ramsey, I can actually throw crescent and high kicks, and almost can pull off an axe kick

Thanks, Ramsey! I really needed this. My kicks haven't gotten above my opponent's shoulder for years. I'm going to use this to get back what I lost.

RD is the man with the plan👍👍

From my experience, and I've been doing this for the better part of 20 years, is static stretches are best for gaining flexibility while dynamic stretches work best for improving mobility. When I don't have static stretches as part of my routine, I quickly lose flexibility. I can still kick high; the muscles do flex with minimal pulling even these days where I've stopped moving as much. But I can't do a split anymore. So, in my opinion and experience, both have their places.

Doing this today instead of static stretching. Makes so much sense, that I feel dumb. Lol

You have an understanding about martial arts and combat sports that is very very rare. Your not confused about any of it especially how important it is to work all 3 parts of the triangle.

You're extremely competent in martial arts

Thank you for this amazing info. All I knew of was static and ballistic stretching, but my kicks have not gotten much higher and its been over a month of 6 days of week of stretching. Recently started practicing axe kicks and gave me more results. This vid tells me I'm on the right path!

Thank you for the stretching tips - It's hard regaining flexibility when you get older.

Nicely done Ramsey, took me 5 years to figure out what you just explained in 10 minutes. Anyone who reads this, he just gave you gold that is trying to get better, faster, stronger kicks and or flexibility. Save this video to your favorite's, lots of value in this to reach your personal goals. People that are older, long as you have working legs you can do this, it's just going to take longer for things to break loose and finally come together, when they do it's motivating and awesome.

It's interesting how your stretches are how I was told to throw kicks in my kung fu class when I was younger. They are great stretches and warm ups but not great actual kicks in combat.

It´s funny, besides the interesting and important informations i get from listening to Ramsey, I like simply to listen to his videos, because it is extremly calming... A little bit like Bob Ross but with more violent topics.

I usually "like" videos because I'm entertained or want to put the algo to work supporting a content creator, but in this case, all of that, but *also* I want to preserve this for reference. I've had past students who just could not turn the hip over for a round kick, and your hip mobility thing here for that just seems so retrospectively obvious and I'm kicking myself (but not very high, because I haven't been doing my dynamic stretches!) for not thinking of it! Also, I'm really glad you went into general health and the straight up leg swing being important for the health of the entire posterior chain; as you started talking about it, I suspected I knew exactly what you were about to say, but it still didn't occur to me to try and fix my life (well, some of it) in this particular way. I've been sitting too much and having some disordered eating issues and due to that and so much more, I'm not walking so well, but hopefully this'll help get me on track.

As a kid, I used to take Karate and Tae Kwon Do classes and read _Black Belt_ magazine religiously, but this still manages to be THE BEST, MOST SUCCINCT explanation on improving high kick flexibility/mobility I've ever come across. Thanks so much!

This is probably the most import video you've done as far as my. knowledge base goes. I had a severe leg injury and this is better than what my physical rehabilitation taught.

Perfect timing. My gyms have just shut and I needed something to do with my free time in the mornings

Before this I had never heard about dynamic stretching. I only ever knew static stretching. I've always struggled with flexibility for kicks. This makes sense. Thanks.

This is what I need at the moment. Very specific. Thank you Ramsey.

I used to be very flexible when I was younger, but lost my flexibility from lack of: stretching, exercising, practice, etc. Nonetheless, thanks Ramsey, I were wanting to find a way to regain what I lost. 👍

I like this guy. Never heard of him before lol

gotta keep up the grind

I highly recommend to listen to this man. This video is pure gold!

Ramsey your a boss brother. I really enjoyed training with you and talking with you. I haven’t started training in a gym since moving back to the Colorado here but I am really looking forward to it. Ive been thinking about how to do this a lot. Thank you for the information.

I like your drill on the ring rope. That joint rotation is really important! I agree, you definitely need dynamic stretching for high kicks. Static stretching gives you the flexibility. Dynamic stretching allows you to use that flexibility when moving. Your description of reciprocal stretching is actually a description of classic Proprioceptor Neuromuscular Facilitation (PNF) stretching. PNF: Tense against the stretch for 6-10 seconds to turn off the stretch reflex, then relax and stretch more. Repeat for about three reps. On the final stretch hold for 30-60 seconds. Reciprocal stretching takes advantage of reciprocal inhibition. Reciprocal Inhibition: Tense the opposing muscle to release the muscle you are attempting to stretch. Example, to stretch the hamstring more, tense the quad hard, which has the effect of relaxing the hamstring more.

These are the best tips I've seen so far... and I've been seeing a lot.. believe me.

Thank you so much for this! Exactly what I need, my flexibility and mobility is terrible and I'm looking to improve, I'll try these! Thank you, Ramsey!

totally agree! dynamic stretching is the way! back in the 90s tom kurtz wrote stretching scientifically and i went from struggling with high kicks to winning most of my matches with head kick KO!

Thank you. I ran track and played basketball casually before training kickboxing but we did these types of stretching to lengthen our strides. I never had a problem kicking high past my first 6 months to a year and people would just tell me I'm athletic. You talked about the articulation on the the hip and pivoting. I feel like people who don't want to work in flexibility will stay flat footed a kick more of a dutch/western style where Thais have zero issues because the form is more mandatory for them.

this is gold, thank you very much

Ramsey I forgot about this new thing I do now to stretch out my hips. Leg hamstrings and back. It uses the concept of your push against someone pulling I think it was till your muscle tiers out. I found this for me a lot more simpler without the aid of a partner. My uncle got my dad a teeter hang up and a long day of working on vehicles or around the land I do the same thing that my dad does when his backs hurting hang upside down. I injured my back twice this year working on vehicles. Forcing me to stop training kicks in my spare time. Now to relieve my back pain better and stretch them areas I only put one leg in and go back allowing it to swing freely and I move it around different ways after holding in different areas a while.

I agree 100%, also ... reciprocal stretching is so amazing because it allows you to stretch the muscle belly from both origin and insertion points.

Real quick comment, (unsolicited advice) If you have the flexibility and have been doing these kicks for a while but still can't quite get them bc you feel an ache in your hip when you do these headkicks, you might have bony anatomy problems such as hip retroversion. (quick hints to find out if you have hip retroversion is that your toes like to point outwards when you stand, you prefer to sit in criss cross pattern, when you lie down on your back you toes like to naturally point outward. having your toes face inward usually causes slight discomfort at the hip region that relieves when they go back to neutral position) there's definitely more sound testing you can do but at that point if you do suspect its something else and it's starting to become painful you should probably see a professional to find out if this is the case. Great vid and for everyone else this routine should def help. Dynamic stretching over static for warm up is typically scientifically supported, and static stretching to cool down or at different points in the day before you begin to actually train may also help.

Fantastic video Billy Zane!

Thanks for the knowledge coach.

Thanks for the clear explanation about stretching for kicking. The movement where you elevated your foot on the ropes and worked directly on internally rotating your hip seems particularly helpful. At some point, I will have check out your gym, since I live Shanghai too.

Very cool, thanks!

There is a great book that I came across around 1994 called Stretching Scientifically by Tom Kurtz. It was updated in 2003. There he discusses most of what you were saying and in particular the role of dynamic stretching. Isometric Stretching is also a big part of the program as it lengthens the muscles. You described this in your video suggesting using the wall or a partner. Lastly, one of the most important things discussed in the book is to stretch in the morning shortly after getting up (within the hour). This is because much of inflexibility is actually due to your nervous system prematurely contracting the muscles as part of your body's equilibrium and maintaining balance. Stretching in the morning trains your nervous system into seeing that range of motion as normal and allows you to keep most of the stretch for the rest of the day.

Another great vid by Coach Ramsey Deweyoverhereinshanghaichina

Awesome! Perfect tutorial. Your voice would make Morgen Freeman jealous

This information is gold. Thank you, been needing this.

sir your videos are really helpful.

This guy looks like he's having so much fun touch sparring, I love it :D

Thanks man!! My kicks are starting to get higher now.

Very helpfull, always had trouble with round kick and sidekick. Thanks

Super helpful as per usual.

Really appreciate the information and perspective shared in this video. Thank you

Based on the title, I clicked expecting to be dissapointed - but this is a very good response. You need passive and dynamic stretching to increase range of motion, actual kicking for explosive mobility and massaging ocassionally (specially if you are older...). Might add strength: trainees very usually have weak abs, glutes, hip flexors, calves, etc. Many times the reason they can't kick high is not lack of flexibility but lack of strength (or a bit of both). You need to bridge, squat (all sorts of squats), lounge, L sit and jump around a lot, but you were adressing the "most effective" approach: that will always be "kick, kick a lot, kick every day". The best way to get good at a specific movement is "do it".

Great vid Ramsey. Totally right, dynamic stretching is the way to go. Love to perform them before starting a training (not going too extreme) Warms up your muscles / makes blood flow and gives you more flexibility during training.

Finnally saw your smooth sound video pop up in my Feed on RU-vid, glad your still active. Not like other fight channel too dangerous haha.

I just realized Ramsey would make the best RoboCop😂

Thankyou shiny head of wisdom

Wow you have an amazing voice for radio or tv!

Amazing video. The ring rope hip exercise is fantastic 👏

I gave that rotate stretch on the ropes a go. Had to use my garden table whilst wearing crocs but still, after doing like 50 of them each side, the hip movement for a roundhouse FINALLY (after a month) clicked with me so cheers for that one!

This is fantastic

That reciprocal stretch you talked about is part of PNF stretching, and it is indeed super effective.

Really appreciate this stretching advice. Thanks

Stumbled upon your channel, well worth to follow. Well done. 🙏❤️🙏

Wow great video, first time this channel popped up on my feed, immediately subscribed after finished it 👍 The ring rope exercise reminds me of one we used to do in Muay Thai once in a while. It is basically the same, except instead of the ring rope, you have a partner hold your shin tight against body, like they just caught your kick. Then you do the same movement as your drill, except you hop on the one leg and also push them with the motion as much as you can, and do it for 1 or 2 minute rounds for each leg. That way you get the benefits from your drill, as well as develope the muscles to kick with more force. If you have a partner, definitely give it a try, tires you out much faster than you'd think!

Dynamic stretching: - axe kick (straight up) - arch kick - side kick swing - back kick swing - knee extensions - front kick - on the rope hip rotation (standing leg turn out & kick leg turn in)

Thank you for this video I been ecstatic stretching for a while now and it's been helping but I'm pretty sure this will help a lot more

Yes so true. U don t need static strething to kick high

So clear and synthetic! Great Great

Thanks coach! Always looking out for your new videos

Thanks - great video / advice. 👍

The absolute best way to stay flexible is to create a routine that involves all forms of stretching. Static is mainly for cool downs though and dynamic is definitely the best for warmups. The combination of cardio and dynamic as a warmup is normally perfectly fine for opening up the blood flow and muscle tension. The trouble is that these alone do not contribute to keeping flexible, building strength and balance required. For that isometrics are required. It completely depends on what aspects you are looking for. Flexibility is like any exercise, takes continuous grind, progression and to listen to what the body is telling you. The biggest issue we all face wether you’re flexible or not, is the fact we rarely use full range of motion in the legs. Personally for kicks and many may disagree but I think the front splits are the most important to work on. The end leg position in a high kick regardless to which you use is indeed a version of the front split. Round, side and hooks have the support foot rotated behind and the kicking foot is side on, a high front kick is obviously both feet facing forward. The box and straddle don’t really apply other than hip range and mobility.

My training partner and I used to do a reciprocal stretching by sitting together in the v-sit reach position with our feet pushing against each other's feet, and our knees straight. We would then reach out and grab each other by the wrists and take turns pulling each other forward; rocking back and fourth until we're both loosened up. Not a stretch for the homophobic, but very effective for loosening up the hamstrings and those hard-to-stretch muscles like the gracilis, calves, and even (to some extent, depending on how deep the pull) the hip flexors.

The percussion massager is fantastic.

Excellent video sir. I have found this method is far easier to work into a workout routine as it easily doubles as a general warmup. The results have always seemed to come quicker and last longer than extended periods of holding stretched positions.

Just what I needed! Thanks Coach, love your Uploads.

Excellent presentation/teaching! Thank you & kind regards

We had a leg stretching torture devise at out gym, and I did it religiously but never got any more limber. Ended up doing no stretching and just did my kicks. I'll try those stretches! Thanks!

My niece recently got her splits down so I guess its time to finally get my flexibility back and show her up with some kicks!

Thank you oss

U r good in teaching

Seeing this reminds me of the traditional Zulu dance that includes doing a high axe kick like motion. Its really cool. You should check it out

Thanks again for another great video Mr Dewey

Excellent Ramsey !

Ando has a similar philosophy. He says “ABC, always be conditioning.” The idea is to daily use full range of motion to maintain mobility.

wanted to ask this for years man, thanks

Awesome video.

Excellent video!

This feels like what's been missing in my flexibility training. Starting tomorrow. Thanks Ramsey.😁

Brilliant as allways thanks so so much for what you do