Kickboxing is an intense sport requiring maximum physical and mental effort. As in any martial art, kickboxing is about offense and defense. Many of the defensive kicks and blocks often turn into offensive moves. One of the best ways to practice technique is by working on the heavy bag.
Front Kick
The front kick, a defensive maneuver, is designed to create space between you and your opponent. When delivered correctly, the front kick delivers a sharp, stinging blow that stuns your opponent and blunts his attack. To deliver it correctly, stand about 3 feet from the heavy bag on your left foot. Extend your right foot and deliver a blow with your foot about 4 feet high. Deliver five consecutive blows, gradually increasing your pace. Work on delivering the same blow with your left foot while balancing on your right foot.
Roundhouse Kick
This is both an offensive and defensive maneuver. As a defensive maneuver, the well-placed roundhouse kick will stop your opponent's attack and allow you to deliver a series of punches and kicks, thereby turning defense into offense. The roundhouse kick can also be a knockout blow when placed on the chin or temple and delivered with sufficient force. To practice this kick on the heavy bag, balance on your left foot and then spin to the left while raising your right foot and delivering a kick about 4 feet high on the bag. Return to the ready position and deliver four more blows. Then try the same exercise with your left leg delivering the blows.
Jab Followed by Power Punch
Just like conventional boxing, the jab is the punch that sets up all other punches in kickboxing. Shoot your left fist to a spot about 5 feet high on the bag. Bring your fist back to shoulder height and then deliver another jab. Always bring your fist back to shoulder height. Throw a right hand power punch after you bring the jab back. Step forward with your left leg before unfurling your right hand. Accuracy is the key. Keep your eyes on the spot on the bag where you are aiming. After delivering the right hand, throw another left jab and follow it with a right hand power punch. Do this jab, power punch routine for the equivalent of three 3-minute rounds.
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