Beginners Online Kickboxing Guide
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The following tips are meant to be used as a guide to help with training development and are explained more in-depth in our Online Kickboxing Guide

Stretching (Static Stretch)

To improve flexibility, performance and prevent injuries to muscles, the static stretch is recommended for best results.

Before you begin the stretch, make sure that your muscles are warmed-up by completing a warm-up exercises routine to get blood circulating throughout the body and into the muscles.

Get into your stretch position.

Begin the stretch gradually and continually keeping your body as relaxed as possible, do not bounce because bouncing will force the muscle to contract at the same time that you are forcing it to stretch which may lead to injury.

Your breathing must be relaxed when you stretch, maintaining a relaxed breathing pattern. This will help to improve your flexibility and will increase blood flow throughout the body.

While stretching do not force your body beyond the point where the stretch becomes painful this could lead to injury.

To get the maximum benefit from the stretch hold it in a position where the stretch starts to feel tight but not painful.

Hold the stretch for 15 - 60 seconds this can be repeated 4 to 5 times.

Skipping is a great exercise to help build endurance and coordination that can be performed in a variety of ways:

1) Skipping on the sport - while skipping try to bring your knees up as high as you can this will help with your kicking and kneeing techniques so that your knees come up automatically without you having to think about it.

2) Skipping moving forward and backwards.

3) Skipping moving side to side.

4) Skipping duration can be performed in a number of ways:

A) Skipping with rest - skip for 3 minutes, rest for 1 minute and then repeat the process up to 3 rounds or longer.

B) Skipping continuous - skip for 3 rounds or longer without a 1 minute rest for example a 3 round continuous skip will be 12 minutes in duration which includes the 1 minute rest period.

Basic Tips

BASIC STANCE

Stand with feet approximately shoulder width apart.
Body weight should be evenly distributed between both feet.
Both knees should be slightly bent.
The left hand should be held protecting the left side of face and ribs.
The right hand should be held protecting the right side of face and ribs.
Head and chin must be kept down with eyes fixed on opponent looking through eyebrows at opponent.
Body must be turned sideways to opponent.
FOOTWORK FOR PUNCHING

Footwork movement should consist of short sharp sliding steps on the balls of the feet.
When moving forward - push off rear foot.
When moving backward - push off front foot.
When moving to your left - the left foot moves off first.
When moving to your right - the right foot moves off first.
When moving always maintain your basic stance.
Always keep your guard up protecting yourself at all times.
THE LEFT JAB

The punch is aimed to your opponent’s face in a straight line.
Pivoting your shoulder and hips.
Slide your feet forward before impact.
Bring the hand back along the same path as the delivery in a straight line.
The right hand must be held high to protect yourself.
THE STRAIGHT RIGHT

Drive the right hand fully extended at your opponent in a straight line.
Pivoting your shoulder and hip, shift most of your body weight onto your front foot.
Keep your left hand up to protect yourself.
Bring your hand back along the same path as the delivery.
ROUNDHOUSE KICK

This kick is normally employed when attacking.
The kick is delivered straight from the hip, with full body weight behind it.
The kick whips straight through the target, in an upward downward movement.
Make sure that you are up on your toes when delivering the kick.
Body must be turned sideways on impact with the target, keeping your guard up.
THE PUSH KICK

This kick is normally employed to defend.
Resume basic stance.
Aim raised knee towards target, making sure toes are pulled back.
Push the leg straight out with your bodyweight behind it, hitting the target with the ball of your feet.
Your toes must be pulled back, otherwise an impact with a solid object will lead to injury (broken toes).

Student Testimonial
“The level of motivation in every class is really encouraging and although it’s hard work, the fitness benefits and the confidence it builds is great. The first few weeks just focus on improving your overall fitness and getting the moves right. Progressing to sparring makes you realise that all movements become automatic and you improve and learn something new each time. The training never gets boring and it really uncovers your potential, and is designed to get the best out of you Under Great Guidance”

Olga Churchill, Student

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Beginners Online Kickboxing Guide Your personal trainer online!

Beginners Online Kickboxing Guide
Your personal trainer online!