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Originally Posted by Warplay
i can do the splits and i can kick pretty high (make my shin hit my shoulder), but it really amazes me when people who do TKD can keep their legs up vertically and by vertically i mean VERTICALLY over their heads for an extended period of time without holding on to anything or bending their supporting legs. do they work out any specific leg muscles to be able to keep their legs up like that? basically...i'm just asking. HOW do they do that?
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This kind of flexibility is more commonly associated with Wu Shu than TKD.
Anyway, what you want to do is:
Make sure you can do the splits in all positions EASILY. Most people who can do the splits can only do this with considerable discomfort and tension, and this will not do. So you need to continue isometric stretches in the splits position. Also, add vertical passive stretches to your stretching regimen, where you actually stretch while standing in the kick position (obviously, with something supporting your leg, and holding something so you don't fall over). Stretching is position-specific, so you want to stretch in a situation which mimics the flexibility you want to achieve.
At the same time, you need to do static active stretches to build up the muscles holding your leg. Do a kick, and hold it for 10-20 seconds. Do several sets few times a week.
The result you want is a combination of static flexibility (doing the splits), and the strength of the opposing muscles which not only keep the leg up against gravity and stabilise your body, but also combat the tension in the muscles being stretched (reciprocal inhibition).