Kickboxing is a demanding competitive sport that requires participants to be in top shape to deliver kicks and punches to opponents and withstand those same blows. In order to sharpen your punching and kicking, you can do drills that will help the accuracy and speed of your delivery.
Knee Strikes
The knee strike is one of the most effective blows in kickboxing. If you can get in close to your opponent, the knee strike allows you to deliver a quick and stunning blow and then bounce back to your ready position. Raise your right knee up to the heavy bag and deliver a powerful blow by snapping your knee at impact with the bag. Return to the starting position. Do this 10 times, then switch knees and do 10 more.
Elbow Strikes
The elbow strike can be a stunning or knockout blow when delivered accurately. Deliver the elbow to the upper part of the bag by stepping with your left foot and then bringing your right elbow up to what would be the jaw line of your opponent. Do this 15 times, then repeat 15 more times stepping with your right foot and using your left elbow.
Roundhouse Kick
Approach the bag with your left shoulder leading the way. Spin about 90 degrees on your left foot and then deliver a kick with your right leg as you complete your turn. Return to the starting position and deliver 10 more kicks to spots above waist level. Then do the same with your left leg.
Left Jab
When it comes to setting up your opponent with dangerous punch or kick-punch combinations, the left jab is often your best asset. Practice on the heavy bag or speed bag. When using the heavy bag, you use your entire body to get behind the punch. It has to be thrown with your hand, arm, shoulder and upper body, not just your fist.
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