Drills for Kickboxing

Kickboxing drills can be practiced at the gym or at home, given the proper gear. kickboxing 5 image by Alfredo Panini from Fotolia.com

With roots reaching back over 2,000 years, modern kickboxing offers a total body workout that is both recreational and effective. As an aerobic and cardiovascular form of exercise, kickboxing promotes strength, endurance and flexibility. Kickboxing classes often feature warm-ups, kickboxing sessions, cool-downs and drills. Drills are combination exercises---often focused on repeating patterns--that help kickboxers perfect speed, form, efficiency and endurance.

Perfection Drills

Kickboxing perfection drills are not set in stone; they serve as free-form patterns tailored to the individual kickboxer to improve the strikes of their choice. These drills use different kick types---such as front kicks, back kicks, side kicks and roundhouse kicks---in different combinations and patterns. It's up to the boxer to determine the pattern; for instance, back kick, front kick, front kick, front kick, roundhouse. If possible, practice in front of a mirror to observe your form. Make sure kicks crisply snap out and snap back. Begin the drill slowly, concentrating on completing the pattern in proper form. Pick up the pace gradually. For back kicks, begin low; work you way up from knee height all the way to head height. Try balancing on one leg in between sets. When comfortable with one pattern, change things up with an alternate combination, such as back kick, front kick, back kick, front kick, side kick.

Show Five

The kickboxing website Turn Step details a drill known as Step Five. From the on-guard stance, deliver five punches in as rapid succession as possible while maintaining proper form. Start with a left jab delivered as if to the head; then a right cross to the head; then a left hook to the ribs; then a left hook to the jaw for a double hook; end with a right cross to the head. This drill focuses on rapid-fire performance. Retain form, smoothness and power while building up speed. Pull each of the punches fully back into the on-guard stance to build muscle tone. In between sets, try switching between right-handed and left-handed stances.

Partner Drills

Adding a partner to your drill may help improve your timing. As competitive kickboxing pits athletes against one and other in one-on-one competitions, partner drills simulate the competitive experience. In these types of drills, sparring partners equipped with protective gear and pads stand in for opponents, defensively receiving various kicks from an offensive boxer. Having a partner rather than a punching bag helps boxers improve timing, look for defensive openings and find the opportune moment to strike. The training pads serve not only as protection for the defender, but as targets for the offense. The defensive partner may feign strikes to help the boxer practice blocks and dodges; these strikes may be thwarted with blocks or dodges. Try ducking a punch and responding as quickly as possible with a kick or punch before the defender has a chance to block to improve speed and efficiency. Apply perfection drills, the Show Five drill or your own patterns to partner drills or go free form.

References

• Kids' Health: Kickboxing
• Turnstep: Kickboxing Perfection Drills
• Mixed Martial Arts: Kickboxing Training Drills to Improve Your Timing in Competitions