Kickboxing Basics

Kickboxing Basics

Kickboxing has various forms, points, light contact, full contact, K1 and low kick all require variable differences according to style, however all have key areas in common.

Many coaches and fighters alike train in a multitude of formats utilising outdated and. Incorrect techniques and systems.

As a fighter you need to be aware of the various elements of functional movement and especially human movement

Push

Pull

Hinge

Locomotion

Gait

Each of the human movements can be broken down into further sub categories taking into account sports specific movements and needs analyses for your sport.

Below are the main 5 key elements of kickboxing strength and conditioning, with. Speed being subdivided so it’s easier to follow and understand.

Speed – ability to move quickly but can be broken down into two areas;

Reaction – how fast can you attack, counter, defend,

Agility – ability to move your body quickly in various directions

Targeting – variable parts of your opponents body with ease and consistency

Timing – Timing is hitting your intended object and reaching maximum speed, right at the point of impact

Power – is simply Strength x Speed which is basically the explosive force exerted this generates power.

Kicking

Any kick in martial arts can basically be broken down into four basic parts if we omit strength and power.

Flexibility

Focus

Technique

Trunk

A lot has been written with regard to kicking, my aim is to keep it simple for this post.

Flexibility – just because you have great flexibility it doesn’t mean you have good control, work on both as part of a warm up programme using them in tandem and singularly to create a more flexible controlled kick.

PNF stretching and RAMP warm ups can help with this, as a lot of kicks are interchangeable in delivery especially from the start to chamber point.

Focus – this part is simple ensure that you focus on one kick at a time practicing perfect technique with flexibility and control, if both don’t go together stop and practice kicks that can be controlled and delivered correctly at a lower height. Don’t lose hope, stay focused. When kicking look just past where your foot would or has struck the target, as thats where it needs to be.

Technique – keep it simple breakdown each kick into component parts and practice each part slowly slowly building in speed and power, again stay focused

 

  1. Fighting stance

  2. Chamber

  3. Extension of kick

  4. Return depends on the kick, e.g. back to chamber or back to stance. Think Axe kick or sidekick where you return to

  5. Fighting stance

Don’t fret about getting to the gym to gain more strength, your time especially for beginners will be better spent honing your skills before incorporating a good S&C programme. 

Trunk – commonly known as the core, the trunk your abs and lower back play a huge part in stability and power when conducting kicks so they also need to be used in a controlled manner when executing kicks and practising technique and strengthen

Anatomy of kicks

Spinning heel kick

Often seen as a counter kick this kick is in fact a strong and powerful kick if delivered properly remembering in various styles spinning heel kicks can be delivered to your opponents head all the way down to the calf.

When practising this kick take into account five key areas

Distance

Speed

Power

Target

Accuracy

Muscles used during the kick are

Gluten, hamstrings, quadriceps,deltoids,calves,rectus abdominis.

Two key stretches for helping improve your kick

Pigeon stretch for quads, groin and hips

Reverse half moon improves balance, stretches hips, legs, chest and spine.

Side Kick

A uniquely strong kick and much utilised by kickboxers the world over. This kick has a number of variations but the key elements remain the same

Muscles used

Quadriceps

Gluteus medius

Calves

Abdominals

Latissimus dorsi

Tibialis anterior

Two key stretches to improve your sidekick

Side angle stretches quads, hips and side

Pigeon stretches the hips, quads and groin.

Axe kick

A strong and unique kick but leaves one open to counter attack.

Muscles used

Quadriceps

Guess maximus

Hamstrings

Rectus abdominis

Obliques

Two key stretches to improve your axe kick

Forward bend stretches calves hamstrings and hips

Kneeling lunge stretches hip flexors and quads

Roundhouse kick

Ultimately one of the three basic traditional kicks and has a number of variations.

Muscles used

Quadriceps

Obliques

Gluteus

TFL

Pectorals calves

Rectus abdominis

Soleus

Two key stretches to improve your roundhouse kick

Warrior 2 stretches adductors strengthens legs, hips and shoulders

Triangle strengthens quadriceps,stretches shoulders, chest, hips and spine

Front thrust kick

This is probably the most fundamental kick of the three basic traditional kicks in any form of stand up martial art. Normally executed from the back leg in order to generate power and increase power.

Muscles used

Quadriceps

Extensor digitorum Longus

Extensor hallucis longus

Calves

Rectus abdominis

TFL

Two stretches to improve your Front Thrust kick

Warrior 1 strengthens lower back stretches your quads and shoulder

Toe Walk strengthens and stretches toes and calves.

Front Snap Kick

A very fast kick but not as powerful as the front thrust kick and is normally thrown off the front leg. Again one of the main fundamental traditional kicks.

Muscles used

Quadriceps

Gluteus maximus

Quadriceps calves

Rectus abdominis

Calves

Stretches to help you improve your snap kick

Calf raise and calf down helps to strengthen the calves and stretches the Achilles heel

Kneeling Lunge stretches hip flexors and quads

Sport and recreation

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