5 Hip Mobility Drills You Need to Take Your Kicks to the Next Level w/ Carl Van Roon

Today's highly requested video on mobility drills to improve kicks features 11x World Champion Carl Van Roon. Several of you in the comments have asked me to share my stretching routine and what you can do to have nice kicks. The truth is I have only started stretching about 4 years ago, and much of my understanding on what is needed to have powerful, high kicks was flawed. I used to think that I needed to stretch more to improve my flexibility. This led to improved passive range of motion, but it didn't address my lack of strength within that range. In other words, my leg could physically be moved to a certain position, but I was not strong enough to actively place my leg in a given position with control.

That's why I invited Carl to help us. (He also helped me prepare for my fight against Magomed Mustafaev). Carl is not only an 11x World Champion and MMA fighter, but he also has a master's degree in Sports Science and has the best kicks of anyone I know. He helps Israel Adesanya and Alex Volkanovski with their fight camps too. What makes Carl's kicks so dangerous is that you cannot tell where they are coming from. This is because he has the control, strength, and dexterity to misdirect his kicks. This video is very detailed, so I encourage you to not skip ahead and to follow along with us. In fact, I would encourage you to do these drills every day: 3 sets of 10 each exercise is a good place to start. Then gradually build up to 15 or 20 reps.

Carl explains what movements are needed to be able to kick with control, limiting factors, and how these drills address these limitations in order to build strength and control. My hips are sore from filming this video, so it's normal if yours are too after doing these drills. Give them a go and let me know how they work for you.

If you are interested in learning even more about kicks, subscribe to Carl's channel so you don't miss out on his tutorials too @vanroonmartialarts

I linked another video in this tutorial to a previous tutorial I made on Carl's channel. It's about using misdirection to set up knockouts. It's related because these drills will give you the control to be able to misdirect with your legs in the same way I do with my hands.

Video on Misdirection:

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[MeditationMindless]

I have been doing these about 3 years since i saw this video. My high kicks are now amazing. Thanks guys!

[downwardelbow]

Carl’s a great teacher & his dexterity is insane. Everybody talks about turning the hip over but rarely discuss hip mobility or how it functions. I found this really useful thanks brad, cheers.

[Tony-tmkl]

1. How to Chamber: 1:23
- Basic Starting Points: 2:40, 3:30, 4:17
- Basic Extension From Starting Point: 5:04
- Machine Gun Kick: 5:48
2. Side Kick: 7:48, 8:34, 9:56
3. Side Kick Pulse: 10:34
4. Outside Egg Beater: 11:55
5. Inside Egg Beater: 12:59
Bonus: Easy Egg Beater: 14:10
Recap: 15:09

[ikravchik]

Always refreshing to hear a fighter sound like he’s giving a TEDx talk

[VanRoonMartialArts]

This was a fun series to shoot bro. Always a pleasure to collaborate together 😁 Gotta love the "perseverance camera" 😂

[jasongoodman]

Hey Brad, Because you humbled yourself to announce your weakness to the world in kicking, you blessed us with an excellent tutor. Thank you for displaying a Lion's heart than a champions mind. 2022 is ours!

[ericjeffers]

The low, mid, then high kick in a row with his whole upper body stationary is just wild to watch. Very cool

[Clipper_Damez]

This is a masterclass in even just the most basic stuff, what an amazing coach

[cristiancasey]

my dream is to go to New Zealand to train with all of you at CKB gym, you are the best in the world. It is very difficult to get out of here, Latin American, but without a doubt I will be there in the next few years.

[Six_slotted]

14 years of training muay thai and I can empathise with Brad.. watching this video and seeing Carl's control makes me feel so much regret

[Lefrogable]

Those are the video you wish there were triple thumbs-up options. Super useful. Thank you guys.

[antre_du_retro]

Really helpful video, I was wasting time on stretches that didn't help me with my kicks at all. These drills are doing work I can feel it in my muscles.

[pranavmoorthi]

that up and down exercise burns like hell but can defo tell that its working those hips!!!

[mariaec]

Van Roon's kicks are amazing! These are great exercises and the explanation is super clear. Thanks for sharing this!

[jaodasilva]

God ... i still have so much "Roon" to improve, but so little time and conditions to train... more than 10 years NOT practicing but still loving martial arts every second of it.

[thememelord]

An emphasis on body building and calisthenics opened up my upper body and improved my posture and now my foray into martial arts will provide me with a more open and stronger lower body.

[petertapola]

The side kick pulsing up and down is a move I feel like I have to do every time. The best and fastest way to warm up those hips.

[phoenixinthetrees]

I came here to learn how to improve my hip flexibility and glute medius strength, so thanks for the advice. I'll never be able to do the kicks like Carl does at the start of the video but the balance and control of his landings is incredible - it's like violent ballet.

[kurtsmith]

The knowledge in that room is fantastic, very educational. Cheers

[TheFerune]

This is golden stuff, thanks a lot! Carl´s control is beyond belief. I´m really happy that you were in the video too, Brad. And that you have admitted, that you´ve had sore hips afterwards. That gives me hope, I am about a year in muay thai (with covid breaks) and I have troubles with hips and kicking. I haven´t known you before, but I looked at your sherdog and man, if elite level fighter has at least some difficulties with these, I know that I have to work consistently. It´s good to see, that it is not that easy for everyone except me. You´ve got a new fan! Best wishes from the heart of Europe.