Improving your kicks requires focus, dedication and a lot of repetition. The best way to improve technique, power, accuracy and timing is to execute drills with a holding partner, a kicking shield and kicking paddles. A wide variety of drills can help you improve different aspects of your kicks. One of these drills focuses on technique and power, while another focuses on accuracy and timing.
Technique and Power
Step 1
Stand in a fighting stance with a partner holding the shield directly facing you at a 90-degree angle.
Step 2
Push your back leg off the ground using your calf muscles so that your toes point down, driving up with your knee.
Step 3
Turn your hips over and rotate your planted foot so that your toes point backward.
Step 4
Extend your leading hip forward as you make contact with the shield with your instep at full power. Your knee will be bent in the chamber position.
Step 5
Repeat 10 times with each leg, then repeat the drill with your partner holding the shield at a 45-degree angle, then again at a 180-degree angle for a fully extended kick. This will improve your roundhouse technique while enabling you to generate power regardless of angle of contact.
Timing and Accuracy
Step 1
Stand in a fighting stance with your partner in a fighting stance across from you holding two paddles.
Step 2
Bounce on the balls of your feet and move around, feinting and checking while your partner moves with you to simulate sparring.
Step 3
Kick as your partner steps in and extends a paddle to you, reacting from whatever position you are in.
Step 4
Repeat in timed rounds (two two-minute rounds or three one-minute rounds,) changing the kick you execute and the height and placement at which the partner extends the paddle to improve both reaction times and accuracy for various kicking techniques.
Tips and Warnings
- Be sure to strengthen you core for added power and speed of kicks. Also work on improving your flexibility, as this will increase the range and height of your kicks and prevent injuries.
Things You'll Need
- Kicking shield
- Kicking paddles
- Partner
Member Comments