Things You'll Need:
- Sparring pad
- Shield bag
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Step 1
Begin by facing your partner, standing approximately 3 feet apart with your left leg forward and both knees slightly bent. You partner should mirror your position. It is a good idea to perform this drill on a gymnastic mat or other soft floor covering.
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Step 2
Place your weight on your left knee as you kick out to your partner's side with your right foot. Your arms come up to protect the chest and face. The right foot would connect with an opponent's hip in a real attack. Your partner will grab the leg with their left arm.
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Step 3
Hop up and down on your left leg to keep your balance as you punch a sparring bag or mitt held by your partner. Remember to alternate your arms and repeat as many times as you can in the space of 2 to 3 minutes before returning to the Step 1 position.
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Step 4
Have your partner hold a shield bag or large block of spar padding in front of their body as you attempt a range of drill kicks as described in Steps 5, 6 and 7.
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Step 5
Push kick the shield bag as hard as you can, alternating legs as you repeat. The toes of the kicking leg point upward and it is the flat bottom of the foot that connects with the pad. Follow through until your foot returns to the ground.
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Step 6
Thai kick the side of the shield bag as fast as you can 10 times. This means the kicking foot connects with the side of the pad along the top of the foot.
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Step 7
Alternate between the push and Thai kick in rapid succession to improve your strength and control.
