kickboxing basics

Posted On June 3, 2022

Kickboxing has various forms, point, light contact, full contact, K1 and low kick all require varying differences depending on the style, however they all have key areas in common.

Many trainers and fighters alike train in a multitude of formats using outdated systems and. Incorrect techniques and systems.

As a fighter, you must be aware of the various elements of functional movement and especially human movement.

Push

Sweater

Hinge

Locomotion

Step

Each of the human movements can be divided into other subcategories based on sports-specific movements and needs analyzes for your sport.

Below are the top 5 key elements of kickboxing strength and conditioning, with. The speed is subdivided to make it easier to follow and understand.

Speed ​​- Ability to move quickly, but can be divided into two areas;

Reaction: how fast you can attack, counter, defend,

Agility: ability to move the body quickly in various directions

Targeting – Varying body parts of your opponents with ease and consistency

Timing: Timing is hitting the desired object and reaching maximum speed, right at the point of impact

Power: It is simply Force x Speed, which is basically the explosive force exerted, this generates power.

kicks

Any kick in martial arts can basically be broken down into four basic parts if we leave out strength and power.

flexibility

Approach

Technical

Trunk

Much has been written regarding kicks, my goal is to keep it simple for this post.

Flexibility – Just because you have great flexibility doesn’t mean you have good control, work on both as part of a warm-up program using them together and individually to create a more flexible controlled kick.

PNF stretches and RAMP warm-ups can help with this, as many kicks are interchangeable on release, especially from the start to the chamber point.

Focus – This part is simple, make sure you focus on one kick at a time, practicing the perfect technique with flexibility and control, if the two don’t go together, stop and practice kicks that can be controlled and delivered correctly at a lower height. Don’t lose hope, stay focused. When kicking, look past where your foot would hit or has hit the target, as that is where it needs to be.

Technique – keep it simple, break each kick down into component parts and practice each part slowly increasing speed and power, again stay focused

1. combat stance

2. Camera

3. kick extension

4. The return depends on the kick, for example back to the camera or back to the stance. Think of an ax kick or a partner where you return

5. combat stance

Don’t worry about going to the gym to gain more strength, your time, especially for beginners, will be better spent honing your skills before incorporating a good S&C program.

Core – Commonly known as the core, the trunk, abs, and lower back play an important role in stability and power when kicking, so they should also be used in a controlled manner when kicking and practicing technique and strengthen.

kick anatomy

Spinning heel kick

Often seen as a counter kick, this kick is, in fact, a strong and powerful kick if executed correctly, remembering that in various styles, spinning heel kicks can be delivered from the opponent’s head to the calf.

When practicing this kick, keep in mind five key areas

Distance

Speed

Energy

Goal

Precision

The muscles used during the kick are

Gluten, hamstrings, quads, deltoids, calves, rectus abdominis.

Two key stretches to help improve your kick

Pigeon Stretch for Quads, Snout, and Hips

The inverted crescent improves balance, stretches the hips, legs, chest and spine.

co-worker

An exceptionally strong kick and widely used by kickboxers around the world. This kick has a number of variations, but the key elements remain the same.

muscles used

Quadriceps

gluteus medius

calves

ABS

latissimus dorsi

tibialis anterior

Two key stretches to improve your buddy

The side angle stretches the quads, hips, and sides.

The pigeon stretches the hips, quads, and muzzle.

kick shaft

A strong and unique kick, but one that leaves the counterattack open.

muscles used

Quadriceps

guess max

hamstrings

abdominal rect

obliques

Two key stretches to improve your ax kick

Forward bending stretches the hamstrings and hips of the calves

The kneeling lunge stretches the hip flexors and quads

spinning kick

Ultimately one of the three basic traditional kicks and has a number of variations.

muscles used

Quadriceps

obliques

gluteus

TFL

pectoral calves

abdominal rect

soleus

Two key stretches to improve your roundhouse kick

Warrior 2 stretches adductors strengthens legs, hips and shoulders

Triangle strengthens quadriceps, stretches shoulders, chest, hips and spine

front push kick

This is probably the most fundamental of the three basic traditional kicks in any form of standing martial art. It is normally executed from the rear leg to generate power and increase power.

muscles used

Quadriceps

extensor digitorum longus

extensor hallucis longus

calves

abdominal rect

TFL

Two Stretches to Improve Your Front Thrust Kick

Warrior 1 strengthens the lower back stretches the quads and shoulder

Toe Walk strengthens and stretches the toes and calves.

Front kick

A very fast kick but not as powerful as the front thrust kick and is usually delivered with the front leg. Again one of the main traditional fundamental kicks.

muscles used

Quadriceps

gluteus maximus

calves quadriceps

abdominal rect

calves

Stretches to help you improve your fast kick

Calf raises and lowers help strengthen the calves and stretch the Achilles heel

Kneeling lunge stretches the hip flexors and quads