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Martial arts: 4 exercises for toe strengthening
The improvement of toe performance
As we said in Why train fingers and toes, quite often the importance of the toes is underestimated but their contribution to the economy of a fight has not to be underestimated (for balance, to direct the body inertia, etc.).
Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes hereĀ Learn Kung Fu online: a beginner-to-expert course).
To continue our toes strengthening path (started with Fortify toes: the first exercise), let’s now see other 4 exercises suitable for their development:
- The first 2 exercises we are going to see are very simple and can also be performed during other activities
- The other 2 exercises, instead, need a foot rather flexible and “trained” (if we have passed a certain age or we are particularly rigid it is better to perform for at least a couple of weeks the first 2)
The exercises
Let’s execute the subsequent exercises following these indications:
- Let’s read How to train without risks [MINI-GUIDE]
- Let’s read completely the instructions before trying to put them into practice
- Let’s perform all the exercises without shoes
- Let’s repeat each practice for at least 10 minutes
- Let’s try to alternate as much as possible left and right sides (each time)
- Especially in the beginning let’s never put too much weight on our toes (eventually we can lean our hands or forearms on a support)
- If we feel unwell or hassles we must immediately stop the exercises
These movements (if executed wisely) in addition to improving flexibility and strength of the toes help to prevent the typical problems associated with the immobility of the foot.
A note by Master Kongling – For the Core Course practitioner: if we are already used to do it, while performing the exercises, we can also focus on the flow of our Qi read also Qi: meaning and application in Kung Fu.
Exercise 1
- From a standing position, let’s slightly rise 1 foot
- Let’s open the toes to their maximum extension (separating them as much as we can)
- Let’s keep them open with strength for 3 seconds
- Let’s then close them with all our strength (even pressing them to the ground)
- Let’s keep them closed and under tension for 3 seconds
Exercise 2
- From a standing position, let’s slightly rise 1 foot
- Let’s open and close our toes
- Let’s then widen and close our toes
- Let’s alternate the 2 phases repeating the cycle
- Let’s start with the idea of being only quick
- After having acquired a certain familiarity we can also start to tighten (but without losing the initial speed)
Exercise 3
- From a standing position, let’s start with feet and toes resting normally
- Let’s raise the heel of 1 foot (eg. the right)
- While the heel of the foot is moving let’s bend the toes frontally
- The idea is to rotate the toes so that their upper part comes into contact with the ground
- Let’s put our weight on them
- When our feet are accustomed to the movement, we have to simulate with our knees a sort of standing run
- Let’s run without advancing and always maintaining our feet in contact with the ground
- The foot substantially rotates on the fingers back and forth
- Let’s get moving as quickly as possible (distributing our weight)
- Let’s remember to not keep the weight too long on our toes
Exercise 4
- From a standing position, let’s make 2 normal forward steps
- Let’s make other 2 steps but with the heel raised, only the (integral) lower part of the toes touches the ground
- Let’s make other 2 steps but this time only with the tip of our toes
- Let’s repeat this 6-step cycle without increasing the speed
- Let’s gradually try to move as slowly as we can
- In the beginning (especially if we are rather heavy) we will not be able to stand on our toes
- As we improve, we can even start to carry weights (with our arms) of 15-50kg
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- Advanced speed and reflexes training – A path to build real combat speed
- Breathing methods and exercises – A breathing methods video course, a key to flexibility and power
- Basic stealth techniques – Invisibility, put into practice an advanced level of limb control
- Full body stretching exercises – A complete guide toward the basic stretching of the entire body
- Combat flexibility: tendons transformation for martial arts – How to reach a good level of flexibility (for combat purposes)
- Combat mobility: how to – A detailed development of footwork, body inertia control and the specific conditioning
In-depth articles
- How to train your fingers: 4 exercises – How to improve our fingers’ capabilities
- Prepare arms, wrists and fingers to use weapons – The basic conditioning level for the martial weapons
Questions
Reply in the comments and share your experience:
- Do you feel pain while executing these practices?
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