If you dare to take the step and go to a kickboxing training, you will be surprised how professional the training is and how the movements help you to increase your fitness. Here we will give you a brief overview of how a workout works and what exercises you can do at home.

In our article about kickboxing training you will find a lot of information. Take 15min and read it completely or best click on the point to jump directly there if you are in a hurry, have fun!

Kickboxing Training FAQ

The entry into kickboxing usually looks like this: you look for the nearest association and go to the training 1 or 2 times a week. After a few weeks you will then be sure whether this sport suits you or not.

Although you will rarely find such an excellent “kickboxing course” or similar, a large part of the ubiquitous self-defense courses include some kickboxing techniques. Even if these were previously adopted from other martial arts, but that’s another story.


Is it possible to start without prior knowledge?

The advantage of kickboxing compared to Judo, Karate and Taekwondo is that the terms come from the English language. Thus, the pronunciation of the terms does not sound so foreign to you and you feel much faster familiar with it. Furthermore, kickboxing is a very beginner-friendly sport, since you will deal your first blows to the punching bag or the pads anyway.


Can you learn kickboxing very quickly?

That depends on where you want to go. Learning the basic techniques can definitely be done within a few weeks for a young person with good motor skills, and increased fitness and strength will be evident within that time period as well.

The perfection, however, to win a black belt or a place on the stairs at the next championship, you do not acquire in a kickboxing course over the weekend. This can take many years of painstaking practice. Here again, as in any martial art, no matter where you start, you will never fully learn.

Read more in the article: Learn Kickboxing

Course of a kickboxing training session

To give you an idea of how a training session in kickboxing goes, we will try to present a typical session below.

Kickboxen Training
1. The greetingTo welcome kickboxing, we already have the first problem, since although the techniques have been adopted from Asian martial arts, the forms of behavior have not. Therefore, there are only a few universal rules for greeting, but we will try to show you the most common ones. The bowing to the training room and the fellow students at the doorstep has been adopted and is performed in most federations.
  • As a rule, you line up like in karate and judo, i.e. in a row according to belt level. Here there are also many forms of greeting with the trainer. In some clubs, certain greetings or kneeling bows are common, while others simply use the word “Oss” or “Ossu”.Usually this is done with a bow, which in kickboxing often looks like this: The body is upright, the feet are shoulder-width apart and point forward, the hands are placed on top of each other in front of the face, and the fingertips point upward.To be on the safe side, ask the instructor or one of the other students about the customs before the practice. Your interest in doing everything right will not be interpreted negatively.
2. Warming up and stretchingWarming up is a natural part of kickboxing training. Here you will move intensively to warm up the muscles and get the circulation going. Recommended are all activities that challenge the whole body from head to toe, as you will need every muscle. Examples are jumping rope, shadow boxing, obstacle courses or running exercises with the help of arm movements.

This is followed by a few stretching exercises. The entire warm-up usually covers the first 20 to 30 minutes of the workout.

3. Technique & ShadowboxingThe actual “learning kickboxing” can be done in different ways. To learn new techniques, usually the punching bag or a training partner with claws are used or you learn your techniques in shadow kickboxing. Here, every trainer follows a different concept.
  • The fact is that you will not learn your hand and leg techniques directly in competition, but first try them out on the inanimate training device. This exercise is best done under the supervision of the trainer.Also, the combination of the trainer personally with the claws is not uncommon, as he can thus analyze your movements from an opponent’s point of view.
4. Practice fightAnother component is the practice of the learned techniques on the training partner. This can be done either with agreed techniques or freely from the situation.

Here you should develop a feeling for distances and learn to react to the opponent’s attacks with defensive techniques and avoidance movements.You should not confuse this part of the exercise with a real sparring.
5. Preparations for examsIn the training of self-defense you will be put into different situations, from which you will then have to free yourself in a controlled way with the help of kickboxing techniques. Self-defense is also included in the examination program. Detailed information about the examination programs can be found in the section Rules & Belts.
6. SparringThe sparring, the competition, is the biggest challenge. Here you will compete against an equal opponent and fight according to competition rules. While the goal is to win, don’t forget to follow the rules regarding hit zones and forbidden attacks.

Update: 2023-01-20 / Affiliate Links / Bilder von der Amazon Product Advertising API