How can i improve my leg strength and stability

Question

i have a test where i need to slowly push my leg out to a pad and keep it there then slowly pull it back, its a side kick from what ive been told. what can i do to improve my strength in the legs or hips? or what shall i do in general to keep my leg up

Answer 1

To improve leg strength basic weight machines will help. To improve leg power plyometrics will massively help, trust me.

If you want to improve the muscular endurance try something that involves repeated leg kicking. Taking up football would be recommended.

Answer 2

stand on one leg for 2 mins, then progress to on the the balls of your feet and for longer periods of time!

Answer 3

These types of tests aren't terribly common, but also aren't unheard of generally in higher levels of martial arts or in schools that really stress a lot of control and endurance.

That is really what the test is all about muscular control and endurance. I have had to do a few things like this over the years. The best piece of advice I got for it and worked for me was this.

Take a chair and start throwing  kicks at the legs really slowly and holding it at full extension for 5 seconds. When you can do sets of 10 -15 with each leg without falling over then move up to the top of the leg. When you can do 15-20 at the top of the chair leg then move up to kicking over the seat at the back of the chair, again really slowly and hold for 5 seconds and moving up to 10 -15 seconds of hold per kick. When you can do sets of 15 - 20 of these with out falling down or your legs collapsing on you then move up to the middle of the back of the chair and then finally the top of the chair.

This will help to build up the stabilizer muscles in and through the hips, which will also build up your muscular endurance. It takes 3 -5 times the strength to do a movement slow like that then it does to do it fast.

Good luck!!!

Answer 4

Hold your leg out in a side piercing kick position. Wait 2 seconds. Raise it. Wait 2 seconds. Lower it. Wait 2 sec. Drop it. Repeat until you can't feel your legs anymore.