BLUF Implementation of a 4-week gym-based training program focussed on improving free leg side hip elevation improves performance of the Flying high front kick in an ITF Taekwondo athlete. ABSTRACT Free leg side hip elevation has been shown to be an important factor in single leg jump performances, allowing the athlete to raise the centre of mass at the point of take off without compromising forward velocity. The aim of this case study was to find whether training the hip abductors and lumbosacral lateral flexors to achieve free leg side hip elevation, similarly to what is done in other sports has an effect on performance of the Flying High Front Kick in an ITF Taekwondo athlete. A single participant had their Flying high front kick height tested before and after the implementation of a 4-week gym-based training program focussed on strengthening the lumbosacral lateral flexors and hip abductors to achieve free leg side hip elevation. This was performed 3 times per week, and featured exercises ranging from hip mobility focussed to both short and long ground contact time plyometrics involving stance leg extension and hip elevation. The exercises were performed within 2 - 4 repetitions at varying load intensities depending on the focus of the exercise. Kick height was quantified by setting a target at a specific height (measured in centimetres) that the participant had to strike. The final testing showed an increase in kick height of 4cm. This case study provided evidence that implementation of gym-based training to improve free leg side hip elevation may increase performance of an ITF Taekwondo athlete.
© Copyright 2021 Journal of Australian Strength and Conditioning. Australian Strength and Conditioning Association. Alle Rechte vorbehalten.