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Step 1
Even the most trained kickboxers can improve their lower body form. Next time you’re in class, notice the position of your feet and hips. When performing side and powerhouse kicks, the foot of your standing leg should be angled slightly outward to protect your knee. The kicking foot should be flexed during a side kick and pointing down (shoe laces toward the floor) during a powerhouse. Tilt your hips down for a powerhouse but square them for a side kick. Swivel your hips when cross punching and undercutting while at the same time lifting your back heel and turning the back foot and knee inward toward the punch.
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Step 2
Focus on your upper body form. Tilt your upper body back when front kicking, forward when back kicking and to the opposite side when side kicking. The more you can tilt while maintaining your balance, the better leverage you’ll have to heighten your kick. Rotate your upper body when cross punching but keep it steady when jabbing. Jab straight out in front of you, keeping the elbow down and in upon retraction.
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Step 3
Remember your guard arm. Often when we exert ourselves in other areas such as our legs, we forget to keep our fists and forearms up and protecting the face. Guard arms not only protect you but they keep your arm muscles engaged and working at all times.
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Step 4
Practice squats as often as possible. Squats are the perfect exercise to improve tone in your gluts and increase the power of your kicks. Try squatting with your legs hip-distance apart or squatting with your feet close together to target different muscle groups. When squatting, don’t let your knees go beyond your ankles. Sit down and back as if you are sitting in a chair.
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Step 5
Jump rope as often as possible. Jumping rope is a great way to improve the speed and endurance of your boxer shuffle. It’s also one of the best forms of cardio exercise around and burns more calories than almost any other exercise. Try jumping rope for two minute intervals per session.
