With kickboxing classes becoming a popular staple in fitness centers, many forget the roots of this exercise movement began in the dojos and boxing gymnasiums. There, athletes didn’t punch and kick imaginary opponents, they fought real ones who hit back. The kickboxer’s training methods can still be used today to improve skills for the ring as well as overall conditioning.
Endurance
Increasing cardiorespiratory and muscular endurance is critical to going the distance in the ring as well as helping athletes drop unnecessary body fat. Eddie Cave, author of “Kickboxing: The Essential Guide to Mastering the Art,” recommends endurance training similar to that of boxers: running. He suggests running three to five miles a day, every day. Other methods of increasing endurance are jump roping for timed rounds and stadium or stair sprints.
Strength
Kickboxers develop most of their fighting strength from working with a heavy bag. Improve your power and technique by working in timed rounds. For example, one round can be punches only, thrown as hard and as fast as possible. The next round could be only kicks and the third round a combination of punches and kicks. The heavier the bag, at least 70 lbs., the harder you will have to hit it.
Skill
While endurance and strength are critical parts of a kickboxer’s toolbox, they are no good if the punches or kicks do not land on their intended targets. Developing accuracy in striking is best accomplished through the use of a training partner and focus mitts. Have your partner put on the mitts and you can practice your kicks, punches and combinations, trying to hit the mitt as your partner moves around the room and changes the height of the mitts. Working with focus mitts not only improves your accuracy, it helps improve your timing and ability to judge distance.
Flexibility
Improving flexibility is not only key to making head kicks, it also reduces the chance of injury. While many kickboxers focus on hamstring flexibility, one often neglected area is core mobility. With most of the kickboxer’s power being generated from the hips, it is important to increase flexibility in this region. Start by lying face down and bringing your hands close to your shoulders. Keeping your hips down, lift your torso off the ground by straightening your arms. Slowly bend one arm and rotate that shoulder toward the ground. Repeat for the other side.
About this Author
John Kuhlman is a Las Vegas-based writer with more than 20 years of professional experience in corporate communications. He is a published author of several books and feature articles for national publications such as “American Artist,” “Inside Kung-Fu,” The Outdoor Journey, and LIVESTRONG. He holds a Bachelor of Arts in English from Miami University.
