Kickboxing has various forms, points, light contact, full contact, K1, and low kick, all require varying differences based on style, however they all have key areas in common.

Many trainers and wrestlers alike train in a multitude of formats that are outdated and used. Incorrect techniques and systems.

As a fighter, you must know the various elements of functional movement and especially human movement.

Push

Sweater

Hinge

Locomotion

He passed

Each of the human movements can be divided into other subcategories taking into account the specific movements of the sport and the analyzes of the needs of your sport.

Below are the top 5 key elements of kickboxing strength and conditioning, with. The speed is subdivided to make it easier to follow and understand.

Speed ​​- ability to move quickly, but it can be divided into two areas;

Reaction: how fast can you attack, counterattack, defend,

Agility: ability to move the body rapidly in various directions.

Aim: variable parts of your opponent’s body with ease and consistency

Time: time is to hit the desired object and reach maximum speed, right at the point of impact.

Power: it is simply Force x Speed, which is basically the explosive force exerted that generates power.

Kicking

Any kick in martial arts can be basically divided into four basic parts if we omit strength and power.

Flexibility

Attention

Technical

Trunk

A lot has been written regarding kicking, my goal is to keep it straightforward for this article.

Flexibility – Just because you have great flexibility doesn’t mean you have good control, work on both as part of a warm-up program using them together and singularly to create a more flexible controlled kick.

PNF stretches and RAMP warm-ups can help with this, as many kicks are interchangeable on delivery, especially from start to breech point.

Approach: This part is simple, make sure to focus on one kick at a time practicing perfect technique with flexibility and control, if the two don’t go together, stop and practice kicks that can be controlled and thrown correctly at a lower height. Don’t lose hope, stay focused. When kicking, look beyond where your foot has hit or has hit the target, as that is where it should be.

Technique: keep it simple, break each kick down into component parts and practice each part slowly slowly increasing speed and power, again stay focused

1. Fighting stance

2. Camera

3. Kick extension

4. The return depends on the kick, for example, back to the breech or back to position. Think of an ax kick or a partner you come back to.

5. Fighting stance

Don’t worry about hitting the gym to gain more strength, your time, especially for beginners, will be better spent honing your skills before incorporating a good S&C program.

Core – Commonly known as the core, the core, the abs, and the lower back play an important role in stability and power when kicking, so they should also be used in a controlled manner when executing kicks and practicing technique. and strengthen.

Kicking anatomy

Spinning Heel Kick

Often seen as a counter kick, this kick is indeed a strong and powerful kick if done correctly remembering in various styles that spinning heel kicks can be delivered to your opponent’s head down to the calf.

When practicing this kick, keep five key areas in mind

Distance

Speed

Can

objective

Precision

The muscles used during the kick are

Gluten, hamstrings, quads, delts, calves, rectus abdominis.

Two key stretches to help improve your kick

Pigeon stretch for quadriceps, groin and hips

The reverse crescent improves balance, stretches the hips, legs, chest and spine.

Side kick

An exceptionally strong kick and widely used by kickboxers around the world. This kick has a number of variations, but the key elements remain the same.

Muscles used

Quadriceps

Gluteus medius

Calves

ABS

Latissimus dorsi

Anterior tibial

Two key stretches to improve your partner

The lateral angle stretches the quads, hips, and sides.

Paloma stretches the hips, quads, and groin.

Kick shaft

A strong and unique kick but one that leaves one open to counterattack.

Muscles used

Quadriceps

Guess maximus

Hamstrings

Abdominal rect

Oblique

Two key stretches to improve your ax kick

The forward bend stretches the calves, hamstrings, and hips

Knee lunge stretches the hip flexors and quadriceps

spinning kick

Ultimately one of the three basic traditional kicks and has a number of variations.

Muscles used

Quadriceps

Oblique

Gluteus

TFL

Pectoral calves

Abdominal rect

Soleus

Two key stretches to improve your roundhouse kick

Warrior 2 stretches adductors strengthens legs, hips and shoulders

Triangle strengthens the quadriceps, stretches the shoulders, chest, hips and spine

Front push kick

This is probably the most fundamental kick of the three basic traditional kicks in any standing martial art form. It is normally run from the back leg to generate power and increase it.

Muscles used

Quadriceps

Long finger extensor

Extensor hallucis longus

Calves

Abdominal rect

TFL

Two stretches to improve your front thrust kick

Warrior 1 strengthens the lower back stretches the quads and shoulders

Toe Walk strengthens and stretches the toes and calves.

Front front kick

A very fast kick but not as powerful as the front thrust kick and is usually thrown with the front leg. Again one of the main fundamental traditional kicks.

Muscles used

Quadriceps

Gluteus maximus

Quadriceps calves

Abdominal rect

Calves

It stretches to help you improve your kick kick.

The raising and lowering of the calves helps strengthen the calves and stretches the Achilles heel

Knee lunge stretches the hip flexors and quadriceps