Date & time: _________ & __________ The MMA Training Bible

Data collection sheet: A stretching program to

enhance the high kick Pre-test instructions; avoid strenuous physical activity the day before testing, performed at same time

of day and dress warm, but your movement should not be restricted by your clothing.

Warm-up Perform 10 minutes of sub-maximal intensity aerobic activity (until you start to sweat), then perform the following dynamic stretches, but do not approach full range of motion.

30 seconds of arm-swings front to back and side to the side (change direction) 30 seconds of hip circles, change direction half way. 30 seconds of leg-swings front to back and to the side.

Flexibility assessment

Equipment Soft and rigid tape measure HR monitor Sticky tape for land-marking

Camera Stop watch Calculator

Test 1: Leg raise in a supine position next to wall Lie supine with back and hips flat against the floor, next to a wall. Mark location of lateral malleolus (outside ankle bone) and greater trochanter (hip bone) with tape on wall. Lift leg (straight) until discomfort is first noticed, and then with a towel placed around the ankle, the participant pulls their leg towards them further, until they report a strong but tolerable stretch. Perform the following measures after the first attempt. Use basic trigonometry to solve for the angle at the hip, and visualise the angle between your two legs forming a triangle, like shown below.

COS hip angle = (c2 + a

2 – b

2)/2ac

COS hip angle = (___ + ____ - ____) / 2( )( ) COS hip angle = (_____) / (_____) Hip angle = cos

-1 (_____) = _____°

COS hip angle = (c2 + a

2 – b

2)/2ac

COS hip angle = (___ + ____ - ____) / 2( )( ) COS hip angle = (_____) / (_____) Hip angle = cos

-1 (_____) = _____°

Comment_______________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________

Ankle Ankle Hip angle Hip angle

b = _____cm

c = _____ cm

a = _____ cm

Left leg

b = _____cm

c = _____ cm

a = _____ cm

Right leg c = _____ cm

b = _____cm a = _____ cm

Date & time: _________ & __________ The MMA Training Bible

Test 2: Seated sideways leg split (adductors) Whilst sitting with both feet touching a wall, the participant spreads their feet farther apart while their hips move closer towards the wall (splits). Maintain an upright posture and straight knees. The participant moves into the stretch until they report a strong but tolerable stretch. Perform the following measures after the first attempt. (This can also be done on a ‘seated splits’ machine). Use Trigonometry to solve for the hip angle. Use basic trigonometry to solve for the angle at the hip, and visualise the angle between your two legs forming a triangle, like shown below.

Comment___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________

Test 3: Sport specific test High kick performed set distance from bag. Perform 3x mid section kicks as a warm-up. Perform 3x high kicks (dominant leg) with 1 minute rest between kick. Measure distance between floor and impact. High kick 1 Height __________cm, High kick 2 Height __________cm,

High kick 3 Height __________cm, Comment____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

_________________________________________________________________________________ _________________________________________________________________________________

Right foot Left foot

a = _____ cm c = _____ cm

b = _____cm

Hip angle

COS hip angle = (c2 + a

2 – b

2)/2ac

COS hip angle = (___ + ____ - ____) / 2( ) ( ) COS hip angle = (_____) / (_____) Hip angle = cos

-1 (_____) = _____°

b = _____cm

a = _____ cm c = _____ cm