kickboxing basics
Kickboxing has various forms, points, light contact, full contact, K1, and low kick all require varying differences depending on the style, however they all have key areas in common.
Many trainers and fighters alike train in a multitude of formats using outdated systems and. Incorrect techniques and systems.
As a wrestler, you need to be aware of the various elements of functional movement, and especially human movement.
Push
Sweater
Hinge
Locomotion
He passed
Each of the human movements can be divided into other subcategories taking into account the specific movements of sports and the analysis of needs for your sport.
Below are the top 5 key elements of kickboxing strength and conditioning, with. The speed is subdivided to make it easier to follow and understand.
Speed: The ability to move quickly, but can be divided into two areas;
Reaction: how fast you can attack, counter, defend,
Agility: ability to move the body quickly in various directions
Targeting: Variable body parts of your opponents with ease and consistency
Timing: Timing is to hit the intended object and reach top speed, right at the point of impact
Power: It’s simply Strength x Speed, which is basically the explosive force exerted, this generates power.
kicks
Any kick in martial arts can basically be divided into four basic parts if we leave out strength and power.
flexibility
Focus
Technical
Trunk
Much has been written regarding kicks, my goal is to keep it simple for this post.
Flexibility – Just because you have great flexibility doesn’t mean you have good control, work on both as part of a warm up program using them together and individually to create a more flexible controlled kick.
PNF stretches and RAMP warmups can help with this, as many kicks are interchangeable at launch, especially from kickoff to chamber point.
Focus: This part is simple, make sure 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 thrown correctly at a lower height. Don’t lose hope, stay focused. When kicking, look past where your foot would hit or has hit the target, as that is where you need to be.
Technique – Keep it simple, break each kick down into component parts and practice each part slowly building speed and power, again stay focused
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combat stance
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Camera
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kick extension
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The return depends on the kick, for example, back to camera or back to stance. Think of an ax kick or a partner where you come back
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combat stance
Don’t worry about going 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 program.
Trunk – Commonly known as the core, the trunk, abs, and lower back play an important role in stability and power when performing kicks, so they must also be used in a controlled manner when executing kicks and practicing technique. and strengthen.
Kicking Anatomy
spinning heel kick
Often seen as a counter kick, this kick is in fact a strong and powerful kick if executed correctly, remembering that in various styles, heel spin kicks can be delivered from the opponent’s head all the way down to the calf.
When practicing this kick, keep in mind five key areas
Distance
Velocity
Can
Purpose
Precision
The muscles used during the kick are
Gluten, hamstrings, quadriceps, deltoids, calves, rectus abdominis.
Two key stretches to help improve your kick
Pigeon stretch for quadriceps, snout and hips
The inverted crescent improves balance, stretches hips, legs, chest and spine.
companion
An exceptionally strong kick and widely used by kickboxers around the world. This kick has a number of variations, but the key elements remain the same.
muscles used
Quadriceps
gluteus medius
calves
ABS
latissimus dorsi
anterior tibial
Two key stretches to improve your sidekick
The side angle stretches the quadriceps, hips, and sides.
The pigeon stretches the hips, quadriceps and muzzle.
kick shaft
A strong and unique kick, but one that leaves the counterattack open.
muscles used
Quadriceps
guess max
hamstrings
abdominal rect
obliques
Two Key Stretches to Improve Your Ax Kick
The forward bend stretches the hamstrings and hips of the calves
The kneeling lunge stretches the hip flexors and quadriceps
spinning kick
Ultimately one of the three basic traditional kicks and has a number of variations.
muscles used
Quadriceps
obliques
gluteus
TFL
pectoral calves
abdominal rect
soleus
Two key stretches to improve your roundhouse kick
Warrior 2 stretches adductors and 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 standing martial art. It is normally executed from the rear leg to generate power and increase power.
muscles used
Quadriceps
long extensor of fingers
extensor hallucis longus
calves
abdominal rect
TFL
Two stretches to improve your Front Thrust kick
Warrior 1 strengthens the lower back stretches the quadriceps and shoulder
Toe Walk strengthens and stretches the toes and calves.
Front kick
A very fast kick but not as powerful as the front push kick and is usually thrown with the front leg. Again one of the main traditional fundamental kicks.
muscles used
Quadriceps
gluteus maximus
Calves Quadriceps
abdominal rect
calves
Stretches to help you improve your fast kick
Calf raise and lowering helps strengthen the calves and stretches the Achilles heel
Kneeling lunge stretches the hip flexors and quadriceps