Connecting the arms and legs…

I have seen many punching and kicking movements in my time, most often, they are a learned technique and not connected to the person. Very rarely, do you see a person that can move from punches to kicks in a smooth, collective way. Most people train these two resourceful parts of their bodies separately, and combine them periodically through repetitive techniques. When faced with clear danger, people do what they are connected to in a deeper physiology way.

It was only when I damaged my hand in a fight that I realized how much I relied on my hands and how little I did with my legs. Although, I have practiced kicking in the past it never came to me in a real dangerous situation. That is not to say I did not practice them enough. Ever since then my training has taken a much more balanced approach.

Below, I have outlined some basic drills that involve connecting your arm and leg movements in a variety of ways. This type of training will open you to new perspectives and abilities.  My hope is that you will look deep inside yourself and build skills that can be called upon when in need.

Before beginning, here is some advice:

• This is as much a mental exercise as it is physical.
• Begin slowly and increase speed as your comfort level increases. If you don’t like the word “slowly”, than insert the word “controlled”.
• Don’t love or hate any movements, both extremes are no good.
• You may second guess yourself and get frustrated, but in the end it’s worth it.

The ultimate goal of training should be to ‘know ourselves’. Our arms and legs are just tools in an arsenal of abilities to utilize when the need arises. If they work together, they are much more powerful then separate.

Warm-ups and Exercises:

* Remember to always practice and apply good breathing principles *

Lie on your back with your legs and arms off the ground. Begin by drawing numbers with your hands and feet individually, and then try doing it together. Don’t worry about how you look!

Relax your arms and tense your legs when you inhale, then do the reverse – tense your arms and relax your legs when you exhale. This can be done lying down, or from a standing or sitting position.

Visualize breathing in through one part of your body and out through another. This is pretty simple, so try breathing in through two parts of your body and out through two different parts of your body.

Walk or run with your arms held out to the sides. Focus on keeping a natural stride and breathing pattern, even as the pain and tension grows in your arms and shoulders. See how long you can last.

Using Tennis Balls:

Stand out about ten feet from a wall. Throw a tennis ball at the wall with your right-hand and catch the rebound with your left-hand. Then throw the ball with your left-hand and catch it with your right-hand. As you abilities grow, stand closer and closer to the wall and add kicks or leg movements as you’re throwing the ball.

Stand out ten feet from a wall. Now kick a tennis ball towards the wall with your right-foot and return the rebound with your left-foot. As your abilities grow, stand closer to the wall and hold a cup of water in your hands while you’re kicking.

Using a long stick:

Place a stick in between the bend of your forearms. Make sure your palms are facing outwards not upwards. Hold your hands at chest level. Begin to throw and practice your leg movements and kicks, remember to hold the stick steady but do not lock it with the arms.

The same drill can be done with a partner. Throw kicks at each other but hold the stick steady. Any choppy movements or tension will be evident in the stick immediately.

Training drills without a partner:

Stand in-front of a wall at arms length. Reach out and touch the wall with your right-hand and foot at the same time. Then switch and use you left-hand and foot. There is no need to put a hole in the wall, just simply have your hand and foot touch it at the same time.

Stand in the middle of a room. Make an arm or leg movement but do not pull it back. Instead follow the momentum by stepping. Once you feel the energy slowing, start another arm or leg movement. Let the body become light and free and maintain good posture. Again, don’t worry about how you look!

Training drills with a partner:

Try sparring with your partner – the main focus being on a balanced offensive or defensive application of leg and arm movement.

Wrestle with your partner – the main focus being on a balanced offensive or defensive application of leg and arm movement.

Practice grabs and holds with your partner – the main focus being on a balanced offensive or defensive application of leg and arm movement.

Get the idea.

There are so many benefits to connecting your arm and leg movements and for that matter your entire body. With patience and practice, you may find that by moving your arms and legs you will also be moving the body itself, creating one complete unit in motion. This is the ultimate outcome!

I hope this helps,

Emmanuel Manolakakis