Technique and training tips - Kickboxing
4 - Footwork 5 - stretching 5 - Defense 6 - Drills
For those just starting out in Kickboxing or any fighting system it is important to get the basics correct from the start as bad habits picked up from the start can be your weakness later on.
There are many elements which can be considered 'basics'. A few are below-
Basic fighting stance
A good way to get this correct is the use of a full length mirror. Standing in front of the mirror you stand in your fighting stance and make sure you check your reflection for the following-
1) That your feet are positioned correctly. If you are right handed you will normally stand with your left leg and shoulder forward and knees slightly bent so your more powerful arm (in theory) is further back.
2) That your hands are up protecting the chin. Your right hand should be up by the side face and your left hand should be out in front of your head by a few inches. Make sure your elbows are not too far from your body in case you allow a gap for an opponent to deliver a kick or punch to the body.
3) That your chin is tucked down being covered by the left shoulder from a hook. Try and look through your eyebrows as you face the mirror.
Breathing and Relaxing
A common trait of beginners is to tense up whilst in training. For example when they are in their fighting stance in front of a bag or training partner with pads and asked to complete a combination of punches they tend to grip their fists and teeth and in just one intake of breath complete the combination. By tensing up this restricts the flowing body movements such as the twist of the hips needed to administer the punches with maximum power and speed. When in fighting stance and about to start your combination relax the body as much as possible and try to breath out with each punch. If you hold your breath whilst carrying out your combination you will soon find you will not be able to complete many sets without needing a rest.
To become a good puncher it is best to work on speed, accuracy and good technique first and then the power will come later. Punching is probably one of the most common techniques used in the Martial Art/Combat world as it is one of the simplest techniques to use and learn and a flurry of good, accurate punches can deter and dishearten a large majority of opponents and be surprisingly hard to defend against for the amateur opponent.
Defence while punching
When you commit to throw a punch it leaves you vulnerable for a counter punch/strike so good technique and speed is essential to limit the time and space you give an opponent to counter strike. Make sure you do not leave your chin exposed by making sure your chin is behind your shoulder while the punch is being delivered and always make sure the other hand and arm are in a protective position. Once you have completed your punch be sure to bring the arm and fist back to a defensive position otherwise a good opponent will read that you are vulnerable after you have thrown your punch and will seize the opportunity to counter punch.
Power
Most power does not come from the strength in the arm. The main power comes from the twist in the body and legs that transfers body weight behind the punch. Make sure you have a good bend in the knees and your hips twist with the action of the punch. In a full contact style like Kickboxing it is important to strike through your target for maximum effect rather than pulling back just on impact. For example if you are punching to the chin don’t aim to stop on the chin aim to finish 6 inches past.
Basic punches and tips
Jab - From your fighting stance which ever shoulder is forward this is the arm the jab is thrown from. It nearly always starts your punching combinations and is used to keep your opponent at bay and set up your next shot. Stepping into your jab puts more body weight behind the punch.
Cross - This is thrown from the back shoulder and will pack more power than a jab as it has more body weight twisting into it but is more likely to be seen by your opponent so best used in a combination.
Hook - A basic head hook is used when in closer to an opponent and will come round the opponents guard hopefully striking to the chin. As with all punches the power from the hook comes from twisting the hips into the punch.
Uppercut - The uppercut is normally used when in close to an opponent and will be driven up through the middle of an opponents arms to connect under the chin.
With all full contact punches always carry on through the target but not so much that you are off balance or leave yourself exposed to a counter strike.
Punch combinations
After learning the correct technique of the basic punches (jab, cross, hooks and uppercuts) you should move on to putting together three or four punch combinations, then after this move onto incorporating basic kicking techniques and defensive moves you have learned with the punches.
Some basic punch only (boxing) combinations -
1) jab then cross (cover up in fighting stance).
2) Jab, Cross then hook off front arm (cover up in fighting stance).
3) Jab, Cross then Jab (cover up in fighting stance).
4) Jab, uppercut off back arm then hook off front arm (cover up in fighting stance).
5) Jab, cross, Hook off front arm then hook off back arm (cover up in fighting stance).
6) Jab, hook off front arm then cross (cover up in fighting stance).
Remember to try and make the combinations flow rather than complete separate techniques in a row and to not hold your breath during the combinations. Try breathing out with each punch and at the end of the combination make sure your fighting stance and guard are correct again before throwing the combination again.
Combinations can be practiced in front of a mirror (shadow boxing) so you can use your reflection as your opponent and try and see yourself where you are going wrong, on a bag or on pads with a partner so your partner can help advise where your technique needs improving.
Kicking techniques be can endless with the many martial art forms available and also vary in big ways depending what style you are being taught. It is important to get your basic kicks right first before trying to move on too fast to "advanced" kicking as in kickboxing your basic kicks will be the most used and most effective especially for the beginner and in full contact.
A point to remember is to always warm up and stretch well before performing kicking techniques as it will help your performance and hopefully prevent any muscle pulls. It is also important as stressed before to keep a good guard when kicking meaning keeping your hands and arms in a defensive position.
Basic kicks
Front kick - A front kick off the front leg can be used much in the same way as your jab, it can keep your opponent away and be a good kick to start off a combination. It is also a good counter strike against your opponents jab (as is a side kick) as when he throws a jab he will leave a gap under his arm for you to drive the kick into his lower ribs.
Side kick - The side kick is probably the first kick you will want to become competent at as it is the most natural to throw from a side on fighting stance and is one of the harder kicks to counter strike against if executed well.
Turning kick - This kick is also commonly known as the roundhouse kick. There can be many variations in technique using this kick and it can be used to target many areas up and down the body. Remember when executing this kick it is very important to pivot on the supporting leg as you will generate no power keeping the supporting foot static and risk injury especially to the knee and ankle joints.
Axe kick - The axe kick is not widely used by a lot of clubs but can be an effective kick and probably more so in semi contact bouts for the fast and flexible fighter as it is hard to defend against for an inexperienced opponent. The axe kick off the front (leading) leg is brought straight up in a slight arcing motion and driven down (hence axe kick) onto the opponent with a straight leg and connecting with the heel.
Full Contact Kicking
Something that students particularly with backgrounds in certain styles of Karate is they tend to stop the technique on the pad or just before. The idea of Full Contact kicking is to try and go through your target rather than 'pull it' at the point of impact. When preparing to strike your target try and focus beyond the point of impact rather than on it so maximum power is produced. Make sure (as with punches) you twist your hips to put the body weight behind the kick.
Footwork is an important part of your study as using it effectively can help generate more power into techniques and become an important part of your defense when evading your opponents attacks. It can also help you gain the centre of the ring if competing. Changes in the pace and the direction of your footwork will make you a harder opponent to read.
A habit which beginners tend to get into is staying static when executing techniques or when sparring/fighting moving round in one direction which is very quickly realized by a more experienced opponent. When working on the bag, pads, shadow boxing or sparring try not to become static with your feet rooted to the floor. Try moving forward, back and to the sides while practicing your techniques.
Examples of how power can be generated by footwork are stepping in behind a jab which gets body weight behind the punch. Side stepping into a side kick can gain distance on an opponent as well as increase the power in the kick through the transfer of body weight.
The main benefits of stretching are increased flexibility and preparing the muscles for exercise so they will be less prone to injuries. After a good warm up and stretch you should feel much more light on your feet and generally looser and ready to perform techniques with more speed and fluency.
Different instructors have different methods for stretching the different muscle groups but it is important you feel you are properly warmed up and stretched in your own mind before you start intensive exercise. Another 10 minutes saved by not stretching can cost you weeks (or more) training with a muscle tare.
Try and complete a full body stretch as good kicking is helped not just by being flexible in the legs but flexible in other body parts such as the lower back and injuries to the tricep for example (back of upper arm) can even occur executing a punch.
Defense can range from evasive footwork, blocking techniques and even attacking techniques as you've probably heard the phrase before "the best form of defense is attack". The most important thing to remember is to have a good fighting stance and guard as this will leave less areas exposed for your opponent to attack.
Which defensive technique to use depends purely on your type of opponent and which attacking technique is being used against you. This is something that has to come naturally and you will learn yourself with plenty of sparring, as it takes good reflexes to block an attacking technique and extremely good reflexes to block a combination of attacking techniques.
Basic blocks
Probably the best form of defense from punches are the ones you see used in western style Boxing such as parry's and rolls etc as primarily the punches thrown at you in a Kickboxing contest are regular Boxing punches.
Remember to make any block strong as good power in an attacking technique will drive through the block if weak and still reach its target.
In some cases but not all it is good to meet an attacking technique before it reaches its maximum power. For example if you are against a strong kicker and you stand your ground and block the kick it will be hitting your block with maximum power and still inflicting damage. If you see the technique coming and react early you can step in and meet the kick before it reaches full power taking the 'sting' out of it.
