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Step 1
Plant your feet shoulder width apart. The non-kicking foot should be ready to pivot as soon as you release your kicking foot. This pivot protects the knee from dislocating and helps shift the rest of the body into proper kicking alignment.
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Step 2
Hold your hands up in guard position. They should protect your face and also ready to swing.
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Step 3
Lean back and raise the knee of your kicking leg. From the raised position, swing your kicking leg at the pre-determined target, whether it is the legs, arm, ribs or head. Kick quickly and release so that the impact is very quick and forceful. Reposition your stance immediately to the starting, combat position.
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Step 4
Kick with the shin rather than the foot. Your first instinct is to use your foot as the striking surface, but your shin is larger and much stronger so always strike with your shin.
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Step 5
Aim for the back of the opponent's legs to take her out and knock this person down from behind. Aim for the arms or shoulder to exhaust any punches. Kick to aim for the back of the ribcage to knock the wind out of your opponent. Finally, go for the head for the ultimate roundhouse kick.
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Step 6
Follow up with a couple jabs if fighting an actual opponent or a roundhouse kick to the opposite side, using the opposite leg to balance out the exercise.
