Kick Height Mobility Plan

Mat Manual companion guide to "Stuck at Chest Height: The Kick Height Problem." Measure first, train the lift, and raise the ladder only when the rung below is clean.

Name: ______________________________ School / house (WT-Kukkiwon or ITF): ______________________________ Current grade: ______________ Plan start date: ______________

Safety First

• Warm tissue only. Every session in this plan starts with 5 to 8 minutes of general warm-up: jogging, skipping, easy kicks at low height. No cold stretching, no cold high kicks.
• The pinch rule. A pinching or catching pain in the front of the hip at the top of a lift or a stretch means stop that movement for the day. Muscle stretch discomfort is a pull along the back or inside of the thigh. Joint pinch is a sharp, deep, front-of-hip feeling. They are different signals and they get different answers. A pinch that returns session after session goes to a medical professional, not into this plan.
• No bouncing into range. Ballistic stretching on cold tissue and partner-forced stretches are both out. A partner never pushes a leg higher than the owner of the leg can lift it actively plus a small margin, and the owner calls the stop.
• Children and growth plates. Students under 14 use the dynamic and chamber work freely, keep loaded end-range holds short, and skip the heaviest strength doses. Height stalls during growth spurts are normal and temporary.
• Both legs, always. Every drill, every dose, both sides. The plan's unit is the pair of legs, not the good one.