How to Kickbox

Because it combines techniques from several martial arts, kickboxing has become quite popular in recent years as both a method of self-defense and an outstanding exercise regimen. Developing an effective mastery of kickboxing techniques will require commitment, practice and patience, not to mention a keen ear when following instructions--whether it is from an instructional video or at a live facility.

Difficulty:

Moderate

Instructions

Things You'll Need

• Appropriate clothing
• Protective padding and helmet

1. Warm up appropriately for at least five minutes before beginning any kickboxing technique. Stretching exercises are best, focusing specifically on the thighs and calves, as well as the lower back. Sit down, with your legs outstretched, and reach for your feet and beyond. Try to lower your head to the floor while remaining in this position.

2. Practice the various styles of kicks by starting off slowly, concentrating on accuracy over speed. Increase power and frequency gradually over the course of the workout. You can see demonstrations of the various types of kicks on instructional Web sites such as Freeweb's Ultimate Kickboxing Techniques Site (see Resources below).

3. Develop your kickboxing techniques further by practicing your kicks on both a heavy bag, or by having a partner use focus mitts, which are heavily padded gloves that allow you to concentrate on a fixed point in space that is constantly moving. Increase your power by kicking though the target, as opposed to pulling back after the point of impact.

4. Take your kickboxing skills even further when you use such crosstraining techniques such as jumping rope and jogging to strengthen your legs and lower body. This is essential to maintaining the balance required to master the sport. Developing your footwork is extremely important when learning how to kickbox, just as it is in conventional boxing.

Tips & Warnings

• Always drink plenty of water before starting any kickboxing practice.

• Avoid overexerting yourself during your workout by taking frequent breaks between your drills. Kickboxing provides an excellent cardiovascular workout, but it is very easy to overdo it.

• Check with your doctor to see if you're fit enough to participate. Kickboxing is not recommended for people with back problems, or for people who suffer from arthritis or other joint conditions.

• Avoid using kickboxing techniques outside of the gym or ring, unless to defend yourself. Many techniques, even in cardio kickboxing, can be dangerous to others.