‘Martial’ing the mojo

Kyokushin Karate founded on Zen principles is a full contact martial art. In Japanese, Kyokushin means ‘to seek the ultimate truth’; while in Samurai tradition it represents reconciliation with nature. It is rooted in a philosophy of self-improvement, discipline and hard physical training aimed towards developing a resilient spirit. Here are four strong leg techniques, which will develop your balance, core strength, body tone and self preservation when in sticky situations. The kicking techniques can be performed after 10 minutes of cardio and light stretching to ensure the hips, groin and hamstrings are limbered. To begin with, these techniques can be performed 20 times each with emphasis on total body awareness, involvement and control. The power in the kicks is generated through the hips and transfer of body weight. Take care to feel centered through the technique and avoid any wasted motion. Overcome your natural tendency to flail your hands while you are balanced on one leg. Preferably perform the techniques without shoes to feel your natural balance.

Roundhouse Kick (Mawashigeri) Target: head / rib cage / thigh; Weapon: shin bone Start in ready stance like before. Grip the ground with your toes. Inhale and raise your knee swiftly to the side, above the line of your mid section keeping your toes pointed down towards the ground. Feel the natural contraction in your abdominal muscles akin to the compression of a big spring. Exhale strongly and swing the knee in an arc from the outside towards the target while pivoting on the ball of the supporting foot. The supporting heel as a result moves approximately180 degrees to face the target. This transfer of weight generates immense power and crushes the target on impact when the leg fully extends. At the moment of impact, extend the striking leg and ensure toes remain pointed. The position of your spine remains neutral. The recoil — snap back crisply and with purpose to the position by engaging the hip retracting the leg along the original arc. Do not let the foot drop straight down to the ground from its full extension while you centre your focus in front of you.

Front Kick (Mae Geri) Target : stomach; Weapon: ball of the foot Start in ready stance, feet shoulder width apart, fists clenched and arms extended by your sides. Grip the ground with your toes and feel connected with the earth. Without moving your hands, inhale and raise your knee swiftly above the line of your mid section. Feel the natural contraction in your abdominal muscles akin to the compression of a big spring. Point the ball of the foot towards the target. Clench your toes together and have them pulling towards you to arm the weapon. Exhale strongly and drive forward with the hips and strike into the imaginary opponents stomach. The recoil — snap back crisply and with purpose by engaging the hip. This is important so that the kick is not executed as a 'push' but rather like a boxing upper cut. Do not let the foot drop straight down to the ground from its full extension.

Back Kick (Ushirogeri) Target: stomach; Weapon - heel In many ways fundamentally similar to the front kick, this technique attacks and targets behind the body. Start in ready stance as before. Without moving your hands, inhale and raise your knee above the line of your mid section, keeping your foot flat. Focus over your shoulder and point the heel towards the target. Pull your toes towards you to create tension in the foot, pushing the heel out. Exhale and drive the heel backwards to strike into the imaginary opponent’s stomach. At the moment of impact completely extend the striking leg, while maintaining the contraction in your stomach to prevent you from falling forward. The position of your spine is slightly forward inclined. The recoil — snap back by engaging the hip and resume a neutral spinal position.

Side Kick (Yoko Geri) Target: rib cage / neck; Weapon: outside arch of the foot Start in ready stance like before. Without moving your hands, inhale and raise your knee swiftly above the line of your mid section keeping your foot flat and parallel to the ground. Feel the natural contraction in your abdominal muscles akin to the compression of a big spring. Load the supporting leg by slightly bending the knee to create additional tension in the hip. Focus your gaze to the side and point the outside arch of the foot towards the target. Raise your big toe to create tension in the foot. Imagine the foot shaped as a horse shoe, pulling the toe upwards on one side, creating a tension on the other transforming the outside arch to a knife edge. Exhale strongly and drive the foot to the side and strike into the imaginary opponents rib cage. At the moment of impact, extend the supporting leg, releasing the hip to further generate thrust into the target. Simultaneously extend the hand in a back fist towards the opponent. The recoil - snap back crisply and with purpose to the position.

The writer is a Kyokushin karate expert.