Maximizing Rotation for improving punching
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Two components that are key for effective striking is thoracic and scapular mobility. When someone lacks the mobility or motor control to use all of their range it limits their offensive and defensive capabilities. Generally I want to be as far way as possible while still able hit my opponent. The power from striking comes from the legs and hips where the spine and arm are a vehicle for delivering the power. My upper body is loose and mobile.
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Here are two easy drills to improve your thoracic rotation and scapular protraction.
1) Open book: lock your pelvis down and rotate at the upper body. Hold the end-range for 2 seconds. Perform 10-20 on each side.
2) Windmill: reach your shoulder blade forward and keep your hand in contact with the floor as you reach overhead. Perform 10 on each side.
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