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Kickboxing Tips Vol. 1

Why Kickboxing is such a great form of exercise?

Kickboxing involves interval work, which provides superior results when compared to steady state exercise. The Use of alternating periods of High Intensity Work and Active Recovery allow for greater volumes of work to be performed per unit of time. In addition, Active Rest enables performance in the Work Phase to be executed at a higher than normal intensity compared with steady state exercise.

Therefore, in summary the biggest advantage of a kickboxing-training program is that more work can be performed per unit of time providing a greater caloric expenditure and easier muscular recovery.

How to make a FIST?

- Roll the fingers into the palm

- If your fingernails are long or you have false nails, you may have to lay them flatly into the palm.

- Place the thumb on the outside of the index and middle fingers

What muscles make up the core?

Core muscles include: abdominals, oblique’s, and the muscles of the lower back.

A Kickboxing Workout uses the core muscles in a functional kinetic chain. This is the same way we move in performing out activities of daily living and sports activities. So Kickboxing is a highly functional workout system.

What is the Kinetic Chain?

The motor pattern for the production of force during a punch begins with a rotation on the ball of the foot, then a drive with the legs, this is followed by a rapid rotation of the hips and concludes with the core muscles accelerating the shoulder girdle to add additional drive to the arm movement.

What is the Proper Fighting Stance?

Your stance should have chin tucked, lead shoulder slightly shrugged, elbows in, hands up, knees slightly bent, feet shoulder width apart, nearly parallel. and groin/pelvis not open.

Number Sheet for the Punches/Kicks/Knees

1-Jab

2-Cross

3-Left Hook

4-Right Uppercut

5-Body Shot

6-Rear Knee

7-Rear Front Kick

8-Front Knee

9-Front Kick

10-Roundhouse Kick

1-2-3 Jab-Cross-Hook

1-2-3-4 Jab-Cross-Hook-Uppercut

1-2-3-4-5 Jab-Cross-Hook-Uppercut-Body Shot

1-2-3- Knee

1-2-3-4-Knee-Kicks

1-2-3-4-5-Knee-Kick

1-2-3-4-5-Knee-Kick-Front Knee

1-2-3-4-5-Knee-Kick-Front Knee-Front Kick

1-2-3-4-5-Roundhouse Kicks

More Combinations coming soon…..