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Many coaches and fighters alike train in a multitude of formats utilising outdated and.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
- Fighting stance
- Chamber
- Extension of kick
- Return depends on the kick, e.g. back to chamber or back to stance. Think Axe kick or sidekick where you return to
- Fighting stance
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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