Other kicking techniques include side kicks, hook kicks, sweeping kicks and flying kicks.
- Roundhouse kick: Face your target with one side, with knees bent and feet shoulders apart; lift the knee up to point at the target and kick towards the target. Repeat with the other leg.
- Front kick: Keep your feet shoulder apart and knees bent; bring one knee up to your chest and kick out towards your target with the ball of your foot. Repeat with the other leg.
- Reduces cortisol and other stress hormones
- Boosts confidence levels
- Leads to self awareness
- Improves body coordination
- Improves the body’s reflexes
- Burns calories (about 350 – 450 calories in an hour)
- Boosts energy and stamina
- Controls feelings of frustration and anger
- Improves posture
- Reduces chances of injuries
A general kick-boxing class lasts for about one and half hours and is divided into three phases.
- Warm-up (15 minutes) – running, jumping, skipping, twisting, pushups, chin-ups, lunges, squats, dodging, etc
- Choreographical movements without break (40 – 45 minutes) – or semi contact sparring or hitting but not hard; wearing appropriate clothing, padding and safety gears
- Cool down (20 minutes) – stretches, breathing, meditation and relaxation
Also known as aerobic kick-boxing, this form of kick-boxing combines elements of martial arts, aerobics and boxing to condition and tone the entire body. It is different from the usual kick-boxing in the sense that it does not involve physical contact between competitors. In addition, it focuses on stamina, calorie expenditure and toning; and is based on resistance training just like aerobics.
- Jab: It is a quick and explosive straight blow that is often used for keeping distance, distracting, setting up and defense.
- Cross: Straight punch just like a jab but delivered with rear hand (power generated from the rotation of the hips).
- Cross counter: Used immediately after an opponent throws a jab, exploiting
opening on the opponent’s side.
- Hook: Rounded punch involving a turn aimed to strike the side of the body or
- Uppercut: A rising punch usually towards the opponent’s chin.