|
|
|
Techniques
Stances >> Punches >> Kicks
STANCES
There are three basic stances that you will use for the majority of your kick boxing workout.
- READY STANCE:
This is used to begin and return from many of the warm ups and routines. Stand with your feet approximately shoulder width apart, knees slightly bent and weight balanced over each foot. Arms at your sides.
**TIPS**- Knees are slightly bent to take strain off of knees and to shift your weight slightly forward to the front of your foot
- You do not want to lock your knees.
- HORSE STANCE:
This stance is used to strengthen the upper leg (quads)and Glutes as well as secondary muscles such as the hamstring. Many conditioning drills can be done from this position. With back straight place feet approximately half again as wide as your shoulders, knees bent with a 50/50 weight distribution. The stance resembles riding a horse and is the reason for its name.
**TIP**- When doing squats never go below the point where your quads are parallel with the floor. Too much pressure will be put on the knee.
- If you have back problems try doing a half squat and look at the ceiling while doing it. This keeps the back straight, the more you lean forward on a squat the more pressure there is to the lower back.
- FIGHTING STANCE:
This is the stance most of your workout will be done from. Standing in a ready stance step straight back with your right leg, do not place your back leg behind your front leg but back and to the side (shoulder width). Your front foot should be facing toward the target and your back foot should be at about 45o angle. Knees slightly bent and weight 50/50. Remain balanced and centered. Bring your arms straight up so your fists are at least chin height and elbows against your sides.
Back To Top
PUNCHES
You will be learning four punches for your workout. Remember to always keep your wrist straight and elbow slightly bent. You will be striking with the face of your fist and more toward the two large knuckles of your hand. By keeping your wrist straight this will become a natural way to strike the target. By bending the wrist and locking the elbow you will experience pain in the wrist and the possibility of hyper-extending the elbow, both can be very painful. **TIP** All punches and kicks will be explained from "Fighting Stance" with left leg forward. - JAB:
The jab comes off the front leg (if your left leg is forward you will jab with the left hand). Step into a "Fighting Stance" with left leg forward and fists at chin level, transfer weight from back to front foot and punch bringing the fist back to starting position. Remember to keep wrist straight and elbow slightly bent. Primary Muscles used: Deltoid, bicep, tricep.
- CROSS:
The cross comes off the back leg and is more powerful than the jab. When throwing the cross you will pivot on the ball of the back foot putting the body behind the punch. With left leg forward and weight 50/50 turn the back knee toward the target as you punch "Pivoting" on the back foot. Keep back straight, shoulders and hips aligned. This puts the body behind the punch.
- HOOK:
Start with left foot forward. Bend left arm 90o as if in a cast and raise elbow to shoulder level with elbow and shoulder in line. Pivot on left foot turning knee in direction of target putting the body behind the punch. Fist can be held vertically or horizontally remembering to keep wrist straight and striking with face of fist. The hook can be thrown to the head and body as well as with either hand. With left leg forward throw left HOOK to head and right HOOK to body area of target.
- UPPERCUT:
Starting with left foot forward, imagine a HOOK turned vertically. The UPPERCUT can be thrown to the chin or the body, referred to as a "Dig". Keeping elbow toward side of body shift weight from back to front foot dropping front shoulder slightly as you drive fist toward target. If delivering a "Dig" the lower portion of arm will angle slightly away from your body. If puching to the chin keep the punch "Tight" and bring your fist up past your nose and slightly in front of your face.
Back To Top
KICKS
There are three basic kicks in your work out and they can be executed from front or back leg in the fighting stance. Snap Kick, Round Kick and Side Kick. One of the most important things to remember is to "pivot" on your kicks. I stressed keeping your knees slightly bent as it transfers your weight toward the front of your foot. "YOU CANNOT PIVOT OFF YOUR HEEL"! If you do not pivot during the kick your hip cannot turn over and you will eventually experience discomfort in the ankle, knee, hip and lower back area.
|
