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One of the more challenging kicks in our art is the Ee Dan Yang Bal Ahp Cha Gi (double jump front kick).

We offer this information to help you better perform the technique as well as use it for your Kyok Pah (board breaking) demonstration and requirement.

Always warm up before practicing any physical motion especially this technique. It is very easy to injure your legs, knee’s and ankles. So warm up. Running in place, light hopping, ankle circles, knee circles etc.

To perform this kick well, it is important that you work on hamstring flexibility as well as quadriceps strength. The hamstrings are the muscles in the back of your thigh and play an important role in this technique.

A simple hamstring stretch to improve your jump kick is the forward floor stretch. Simply sit on the floor legs extended and bring your abdomen, chest and chin toward your legs. Try to grab hold of your ankles or feet as you pull downward toward your legs. Similar to the pose in fig 6

Proper abdominal strength will be helpful in performing this technique. The ability to quickly contract the abdomen will help you get your knees into the proper position. Fig 5

1- Practice sitting on a sturdy chair, holding the sides with your hands. Raise your knees toward your chest 10-20 times. Once you feel comfortable with this then practice extending the feet after the knees are raised.

2- Practice jumping up and bringing the knees toward your chest, you may also clap your hands under your thighs to help assist the contractions and keep good balance. Like the illustration in fig 5

4- The time honored game of Leap Frog is an excellent exercise to help you develop proper technique. Basically one person faces away from you bent over, you place your hands on their shoulders and hop over then you assume their position and switch. Remember to emphasize the legs up, don't go higher than you can handle. Also have a partner that you are compatible with (No sumo leap frog) Be very careful not to leave your hands underneath you too long, they may get trapped and you might take a nasty flop. Start off easy and progress in small manageable steps.

Now it’s time to put it together and do the kick. First remember: Do not lean backward, lean forward (fig 6). If you lean backward you may fall and injure your self. When you do the double jump front kick your energy must go upward then outward (fig 4, 5, 6). So when you practice practice on targets held flat toward the ground, when you can comfortably hit a target parallel to the ground at chest height then have the targets held facing you. Again jump as if you were hitting a parallel target so you get proper height but allow the feet to swing out and forward into the targets instead. Jump as if you were going to clap your hands underneath your legs. (fig 6). If possible practice landing on a surface that is not hard or wear sneakers (obviously not on the do jang floor). This will allow you to do more repetitions without straining or injuring yourself on the landings. Remember after you hit the target try to land with your feet shoulder width and underneath you. (fig 7) this will give you good balance as you land.

Don’t be discouraged if you are not as graceful as you imagined. I had to land many times on my pride (rump) while learning this technique, train smart and safe. Don’t give up, your first hundred take offs and landings may not be perfect, but with persistence the will be. Have the never give up spirit of Orville and Wilbur Wright * and you will be flying in no time.

**As always check with your doctor and instructor before beginning any physical activity. Do not attempt a technique that is beyond your ability. You assume full responsibility for any and all injuries to yourself and possibly others if trying to attempt this technique. Always perform under the guidance of a qualified and certified Moo Sa Do Kwan™.**