Kickboxing is like any other sport: no pain, no gain. Therefore, you can also practice in addition to the training hours, helpful are primarily fitness training and technique exercises for home.
Kickboxing videos with exercise units
There are a number of helpful videos on YouTube that offer insight and practical exercises to do at home. We’ve picked out a few good ones for you:
Exercises for more punching power
Train your own speed at home
Learn & train roundhouse kicks
45 minutes kickboxing training at home
Kickboxing exercises for home
Although training in a group is of course the heart of kickboxing for beginners, but also advanced, you can still do a little outside the group to improve your training effect.
Kickboxing exercises for beginners
In the beginning, you should definitely adapt your level of performance to that of the group through various conditioning exercises. In any case, be careful with learning alone from various kickboxing tutorials as they circulate on the Internet. These are often professionally explained, but only another person can observe you from all angles and recognize possible mistakes.
Otherwise, you generally have three options:
- Find a training partner. This can also be from your club. Get some pads and practice your punches and kicks on each other.
- If no training partner is available, you may have the possibility to store a sandbag or dummy in your basement. As a dummy you can also use other things that are about the size of a human being and can withstand shocks. On this object you can train your accuracy and speed with hand and foot.
- If there is no room for a dummy, there is still shadow kickboxing in front of a mirror. Here you can watch yourself from an opponent’s point of view and see if the direction and height of the technique correspond to the target you are aiming at.
Kickboxing exercises for advanced
As an advanced boxer you know your weekly workload and are already working on refining learned techniques. The 3 training methods for beginners are of course also valid for you, if the common training hours are not enough for you.
Since you have to learn more combinations and kicks, a little more practice won’t hurt you. You can practice on your dummy or in front of the mirror aiming at different parts of the body and a quick retreat for the competition.
Kickboxing exercises for professionals
For the professionals among you, the rules are slightly different. Of course, you can hone your already learned techniques at home, but the number of new techniques decreases sharply from the 1st Dan. What increases strongly are the activities off the training mat. So a 1st Dan of the WAKO must be able to show a course in first aid and three other courses, the 2nd Dan a referee license and the 3rd Dan a coach license.
So you have, if you have come so far, a permanent homework from the association and that is: Do not just do the sport, but live it.
As the name suggests, it’s all about kicking and boxing; throws and levers, on the other hand, are forbidden. The techniques of this sport are quite straightforward and we will briefly look at the most important ones here.
|Left hand stance||The most common fighting stance is known from boxing, where one foot is in front. It is called a left hand stance if it is the left foot, which is the case with right-handed fighters. The opposite would be the right hand stance.|
|Fighting stance||Another fighting stance, where the feet almost form a line from the opponent and the body is strongly turned sideways, is used in semi-contact to minimize the hitting area on the own body.
In the fighting stance, the cover is important. This means that the shoulders are raised and the hands are held protectively in front of the upper body or face. The cover must not “fall down” in the fight, especially when using kicks.
|Punching techniques with the fists||You can roughly distinguish punches into straights and hooks. Hitting areas are the front of the boxing glove or the backhand. Footwork is not unimportant for a successful punching technique. Most of the power of a good punch comes from the hips, not the shoulder.|
|Kicks & Kicks||Kicks are hit with the back of the foot, heel, ball, sole or outside edge. Especially for the execution of the high kicks an enormous body control is important, which will cost you many hours of sweaty work.|
|Defense techniques||A parry is a defensive technique against attacks. As a rule, these attacks are deflected instead of bluntly blocking them, as often seen in the movies. This means that you deflect the opponent’s fist or leg to the side or upwards past your own body. First, this saves your strength and allows for better counterattacks as the opponent may be thrown off balance.|
|Avoidance movements||Avoidance movements should not be confused with parries. An evasive move involves avoiding an attack by moving your own body. A subset of the evasive movements is the roll. Here you have to go along with the blow of the opponent, while your upper body describes a circular path to take away the effect of the attack.|