How to Kick Box
Kickboxing is a sport that combines the punching techniques of traditional boxing with the kicking techniques of classic martial arts such as karate and Tae Kwon Do. Competitive kickboxing usually involves hard contact, but kickboxing training outside of competition provides a great cardio and fat-burning workout. It also relieves stress, making it an exercise regimen that is both physically exciting and mentally satisfying.
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Instructions
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Prepare your muscles. Kickboxing techniques require quick snapping motions of the arms and legs, so it is important that you warm up properly and even work up a light sweat before you begin. Punching and kicking while your muscles are cold can lead to injury, especially for the hamstrings, which once injured, take a very long time to heal. As part of your warm-up routine, Martial Edge recommends arm circles, shoulder rotations, waist rotations and seated stretches. Light shadowboxing can also help get your sweat going.
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Establish your stance. To assume the basic kickboxing stance, place your feet shoulder-width apart and step forward with one foot. If you are right-handed, step out with your left foot. If you are left-handed, or "southpaw" in fighting terms, step out with your right foot. This puts your stronger hand in the back where it can unleash more power. Bend your knees slightly. You can stand flat-footed or you can bounce on your toes. Just make sure that your stance is solid so you don't lose your balance.
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Learn hand techniques. Different punches are thrown from different angles. As described by Maeve Rich in the article "Basic Kick Boxing Techniques," the jab is a quick snapping punch thrown by the front hand. The cross is a straight punch thrown by the back hand that follows a direct line across your body to your target. The hook can be thrown with either the front or back hands. As its name implies, it curves toward its target in hooking motion. The uppercut is like a hook coming from below. It begins near the waist and shoots upward, usually under the opponent's chin. These punches work the muscles in your arms, chest, abdomen and back.
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Add leg techniques. Like punches, kicks are designed to come from different angles to strike various targets, as well as to keep an opponent guessing. Maeve Rich cites the front kick as the most basic technique. Pick up your knee and then snap it forward, sending your foot directly to the target in front of you, striking with the ball of your foot. The roundhouse kick comes from the side. Bend your knee and twist your hip so your lower leg is parallel to the floor. Snap your knee to kick in a straight line, striking with the instep of your foot. The back kick strikes a target behind you. Pick up your knee as if you were setting up a front kick and then thrust your leg backward, flexing your foot to strike with your heel.
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Develop combinations. Use jabs to set up crosses. Use punches to set up kicks. Put together sets of strikes designed to attack different parts of your imaginary opponent's body. A punch to the face area may be followed by a kick to the abdomen. A straight jab may be followed by a hook to one side and a roundhouse kick to the other. Experiment with different combinations so you can work both your mind and your body.
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Move around the floor. Once you develop your striking techniques, bounce and shuffle around your workout area. You can switch your stance to practice techniques from your offhanded side. Movement and circling not only enhance your kickboxing technique, they add an aerobic element to your workout. Remember to keep your hands up. It's easy to drop them as you get tired, but this is a combat sport, and even if your opponent is imaginary, he is still trying to hit you.
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Tips & Warnings
Start slow and low, and then work your way up. Your muscles may not be ready to throw high, fast kicks. Stretching and practice will make you more limber. Learn to throw the kicks properly before trying to hit high targets. A well-thrown kick to the midsection is more effective than a poorly thrown kick to the face--and it's much safer for your hamstrings.
Check with your physician before beginning any workout regimen to ensure that you have no underlying conditions that could be aggravated by physical activity.
References
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