what are the best stretches for high kicks an how long an often should i do them

That might be up to you to decide. What works for one person might not work for the next. Every persons body has it's own physical limitations and some people are naturally more limber than others. When I was training I couldn't do some of the stretches that the rest of the class was doing because they just didn't work for me so after warming up with the rest of the class I went on to do my own stretches that did work for me and I was actually able to deliver higher kicks than the other people that I was training with.

i was wonderin this my self. my question is more how do increase speed in my high kicks

Some tips for you on Speed in Kicking:

-- Key Muscle Groups for Speed in Kicking: Gluteus Medius, Hip Flexors, Lower Back, and Abdominal Obliques --

Develop these muscles with side raises (foot never goes below one foot off the floor) and side lockout extensions. Lack of development in these areas is the reason why most people kick slowly, as they are responsible for the raising of the kicking leg, and the arching and torquing the occurs in the back, counterrotation of hips to shoulders, etc. This is a weak area in most people (martial artists included), and development of these muscles will also enhance your ability to escape inferior positions in grappling (as a side benefit). Do the side raises in 3 directions: side, 45 front, and straight back -- while holding on to something at waist height with the opposite hand only (a table or counter).

-- Light target training --

Hang a towel or rag from the ceiling in your garage or living room. Vary the vertical level, and work multiple kicking angles in rapid succession.

-- Side to Side Shuffle --

Do lunging side kicks in opposite directions (180 degrees apart), shuffling in one direction, and then in the other, without ever putting both feet on the floor. This will develop your lunging speed, penetration, and power for lead leg advancing kicks.

-- Multiple 3 Kick Drill from Chamber --

This drill will develop the muscle groups mentioned above, and will also develop the ability to extend your kick with a twitching quality. This is very important. A kick -- start to finish -- should happen in an instant. No discernible set-up and follow-through. Just a very quick twitch that sets off an explosion (your hips are the powder keg). This is your goal once you have established good form in your kicks. From a chamber, throw round kick, side kick, and hook kick in rapid succession. This is NOT a drill which simulates how you would execute your kicks -- i.e. you wouldn't want to throw from a set chamber -- it is simply a way to develop your twitch movement in sending your kicks quickly and with authority at their weakest stages.

-- Straight Line --

If you want a fast side kick, for instance, don't chamber up and back and then release. This is too slow, and you're apt to give up your back if he sidesteps outside of it. Think of a straight line which ascends into the target, whipping the hips at the end of it and counter-rotating your shoulders/arms. Same goes for the round kick, etc. When a person chambers his kicks before letting them fly, it is relatively easy to stop kick, block him with the knee, etc., or change range (either into boxing range, or out to let it go by).

-- Lunging Kicks, The Race --

The key to attaining speed in your lunging lead leg kicks is to make sure you land the kick before your weight settles on the supporting foot. This will also help your power. Think of it as a race. Your lead leg is trying to kick before your supporting leg can bear weight. But. Don't bob or bounce. There should be no up and down motion. That's the trick. When you can do this, you'll be able to lunge horizontally like lightning.

-- Think Fast --

The key to being fast is to think "fast". This is something I've been telling my students for over 16 years. One of the first things I became known for in certain circles was my kicking speed. At tournaments, exhibitions, etc., people used to come up and ask me all the time how I could kick so fast. The easiest reply was, "Think fast, and you will be fast. Always insist of yourself that you move at top speed."

-- Start At Full Speed, and Accelerate From There --

Another important concept that I always tell my students. Your first movement -- at the very beginning -- should be full speed. From there, you should be relaxed, and accelerate from there. This goes hand in hand with the previous item above, and is very difficult to do. But, it will help your speed and power tremendously if you practice and apply it.

Most people do not even realize that when they begin to move, they do so (either consciously or unconsciously) at a slower speed, so they can "build up" to top speed at full extension of a kick or punch. They do this so that their power reaches an apex at full extension. The problem, though, is that the opponent has eyes. He perceives this build-up, and makes it miss.

Most people, if they start a kick at full speed, tend to peter out from that point onward, and the kick will have no power. This is why, once your kick starts off at full speed, it must accelerate from there -- so that it has power. When it is not accelerating, it is not *pushing off* of something. Acceleration is a major key to power (and some forms of leverage), since a kick when it is accelerating has mass behind it. When it is not accelerating, then it is out there on its own.

For developing high kicks, the hips, hamstring, back and glutes muscles must be stretch sufficiently and adequately.

That might be up to you to decide. What works for one person might not work for the next. Every persons body has it's own physical limitations and some people are naturally more limber than others. When I was training I couldn't do some of the stretches that the rest of the class was doing because they just didn't work for me so after warming up with the rest of the class I went on to do my own stretches that did work for me and I was actually able to deliver higher kicks than the other people that I was training with.

i agree, everyones body is different. it may sound stupid but even the way u walk can affect what muscles you gotta stretch, cuz if you already have bad bone allignment(say from walking like a pimp your whole life)some muscles might be stronger than others from years of muscle memory, and you might have to stretch out different muscles due to the way your body is just naturally shaped on the inside.

yo that shit is bad ass and hella helpfull thanks guys cant wait to try it out

are there any diagrams to show the specific streches as i am new to mma

are there any diagrams to show the specific streches as i am new to mma

Hey, try checking out this book: http://www.amazon.com/Ultimate-Flexibility-Complete-Stretching-Martial/dp/1880336839/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1204980491&sr=8-1

It is great for martial arts. After doing the stretches on this book, I can tell you that it works. Furthermore, they have stretches for every part of the body and how it applies to martial art.

One of the best ways to stretch your legs for high kicks is to repeatedly throw high kicks on thai pads. I can't do splits and I don't stretch every day but I have no problems throwing high kicks to an opponents head. Everyone is different but several rounds on thai pads two to three times a week should greatly improve you high kicks.

Hip stretches, are important to me as well as of course all the hamstring and quad strectches, but the hips is what control the power, speed, and reach of the kick

Stretch your adductors and hamstrings.

http://www.southfloridasportsmedicine.com/gif_jpg/StretchingforLowerExtremity.jpg

thanks thats exactly what im looking for
also how do i get on the part of the forum that has all the instructional guides

When I was a kid I could high kick but over the years Ive lost a ton of flexibility. I need to set up a room to do stretches in and yeah just practicing kicks sounds good too. Lately Ive just been developing low kick power by doing several hundred low kicks to in teh air every day. I'm finally starting to feel like they have some power but I am not sure how they will handle impact since I am not kicking a bag.

When I was a kid I could high kick but over the years Ive lost a ton of flexibility. I need to set up a room to do stretches in and yeah just practicing kicks sounds good too. Lately Ive just been developing low kick power by doing several hundred low kicks to in teh air every day. I'm finally starting to feel like they have some power but I am not sure how they will handle impact since I am not kicking a bag.

Good form = good power. If you want to develop good form then do the kicks as SLOW as you possibly can. Extending your leg out and bringing it back and finally end in your stance. If you get leg cramps then eat bananas.