Training Exercises

Training Exercise # 1 Medicine ball Rotations
The first exercise is to benefit the hook punch. All striking power comes from the trunk, and lower extremity in addition to the upper body. This exercise is used because it is an exercise that forces the shoulder joint into a stable position. This exercise also incorporates trunk rotation as well as stability in the hip joint and lower extremity.

• The athlete should be standing straight with shoulder joint at 90 degrees of Flexion.
• A slight bend in the elbow is acceptable.
• The core should be activated
• Rotation should only travel 180 degrees
• a pivot point at the toes can be used doing opposite side rotation
• EX. rotation to the left side, right foot pivot

Training Exercise # 2 Stork Stance
The stork stance will benefit the proprioceptive and balance qualities of a standard round house kick. Stork Stance can be used for a variety of injuries and sports as well as being progressed in may ways. The stork stance will help with the kick because all of an athletes body weight will be transmitted to one leg which will require balance and stability. Where this exercise does not necessarily use the exact motion of the kick this exercise will be helpful in building stability in the anke joint

• The athlete will start by standing on one leg with the other bent to 90 degrees of hip flexion and 90 degrees of knee flexion.
• This exercise will utilize sets but instead of repetitions being followed, it uses a time scale.
• An athete can start by doing 3 sets of 15 seconds and progress to any amount of sets/time intervals
• To progress this exercise the athlete can close his/her eyes, or use an uneven surface

Training Exercise # 3 Protraction/Retraction with resistance bands
This exercise will be used to help strengthen the shoulder girdle through resisted protraction and retraction movements. This will help build stability in the gleno-humeral joint and through the musculature surrounding the scapula. This exercise may be looked passed but building this stability will create an optimal environment to allow the explosive power from the lower extremity, and core into the shoulder and finally striking the opponent.

• The athlete will grab a set of resistive bands at a level where the shoulder joint can be in 90 degrees of flexion.
• A partner can hold the other end of the band or it can be fastened around a structure.
• The athlete will then keep the abdominals contracted standing with good posture, and protract the shoulder blade, followed by retraction of the shoulder blade. That is 1 rep
• The exercise will be done 3 sets of 10 reps
• Each exercise should be done of a 3 second come into full protraction 3 second back to neutral