Kickboxing is a high-energy workout that utilizes punching, kicking, footwork and rope jumping. The use of kickbox training in any workout plan will have you burning calories, increasing agility and burning steam off any hard day. The basic key concepts of becoming a kickboxer are use of proper equipment, punching techniques and kicking techniques.
Equipment
Standard kickboxing equipment includes hand wraps, gloves, punch mitts, heavy bag, jump ropes and kicking shields. According to the International Sports Conditioning Association, the effective use of these pieces of equipment will create "ring ambience" that gives a specific workout specific to kickboxers. Punch mitts, kick shields and heavy bags are all used to slow down the strike and dissipate its power. Hand wraps are used for protection when applying a strike and to pad the knuckles. Jump ropes are a good tool for footwork and endurance training that get the kickboxer prepared for the ring.
Punching Techniques
The four main punches are the forward jab, the cross, the hook and the uppercut. The jab is performed by extending the lead arm out forward. The cross is performed when the rear leg pivots no more than 90 degrees on the ball of the foot while extending the lead arm out and forward with the heel in the up or down position. The jab and cross are both performed while rotating the lead palm a quarter turn inward without hyperextending of the elbow.
The hook is performed when the lead forearm is parallel to the floor at shoulder height. Pivot no more than 90 degrees on the ball of the lead foot with the heel in the up or down position and the fist traveling about 8 inches with the palm turned towards the target. The uppercut is performed by pushing the lead forearm up towards the sky with use of the shoulder. The drive will come from the lower body as your fist goes up and down with the palm facing the target.
Kicking Techniques
The three main kicks that can be performed are the front kick, the side kick and the roundhouse. The front kick is performed when the knee is lifted to extend the lower half of the leg. Once the knee is pointed at your target, you will then kick and connect with the ball of the foot. The side kick is performed the same, but used as defense with a slight turn when the target is not located in front of your body. The target is then connected on the bottom of the foot.
The roundhouse is performed when the body is in a side fighting stance with one foot forward. You will transfer your weight on to the foot that you lead with and rotate your torso in that direction. According to the International Fitness Association, you should contact your target with the top of your foot and land in the opposite position that you started with when performing the roundhouse kick.
Considerations
Combining punching and kicking techniques is vital for a kickboxer to increase resistance, workload and power. These kickboxing techniques increase flexibility and require control and core strength. The boxer's shuffle can also be used to increase balance by alternating eccentric and concentric contractions of the lower legs, hips and glutes. Blocking, bobbing and weaving and side steps are all movements that should be practiced for the ring. Be sure to perform a cool-down and stretch all the major muscle groups at the end of every kickboxing session.
References
- "The International Sports Conditioning Association KBox Round II Instructor Manual": 2003
- IFA: Kickboxing Basics
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