Flexibility and Kickboxing

Updated on March 21, 2017
Miosuperhealth profile image

Miodrag Kablinovic is founder of Miosuperhealth. A health and fitness related blog, which informs readers about nutrition and health.

The Warmup

Plyometrics is a kind of exercise based on jumps and explosive movements. It's a very powerful training tool and should be used in all kinds of sports that require power.

For the beginner, Jimmy Fusaro, master kickboxing trainer, recommends that you stick with single-leg hops. Stand on one leg, and literally jump up and down (hopping) while letting the other leg swing free. Do 30 seconds on each leg, alternating back and forth for a two-minute drill. Then rest a minute and repeat. Work up to three two-minute cycles.


The Stance

Now let's look at two basic punches and a kick. Remember that these are harder to describe on paper than they are to show in person. If you're serious about this sport, you will undoubtedly be working with a trainer or taking a class.

The left jab is the "set-up" punch, the one that sets up all your power shots. Proper stance is important. Stand in what's called "normal boxing stance" -- left foot forward, right foot back. Your left shoulder is forward and your right shoulder is back. Your hands are up, protecting the rib cage, and your fist is up protecting your chin.


The First Punch

From this stance, shoot your left hand straight out (that's the jab). Hit the target and then comes straight back to starting position to protect the head.

The left jab is followed by the right cross. This is your power shot. To execute it properly, the back foot pivots; the power and torque come from the hip. Your right hand comes straight out and hits the target and then comes straight back.

The First Kick

A good basic kick to start with is the "rear leg roundhouse kick." Your front foot -- always the left -- pivots out, like you're putting out a cigarette. Swing the right leg and hip around so that if there were nothing there to connect with, you'd spin around in a complete circle. Your rear leg will hit the target (either a heavy bag or your opponent) and come right back to the original position.


Now that we've covered some basic moves, let's talk about safety issues. According to Fusaro, the main issue to be aware of is joint snapping. Overuse of joints produces a great amount of wear and tear. Pay particular attention to the joints in your knees, which are called hinge joints. Similar to a screen door, which will eventually come off its hinges if opened and closed enough times, your knee joint can essentially snap if treated too roughly. Control your extensions rather than "snapping" them.

If you're not very flexible, don't try to kick too high. Flexibility is king in a sport like kickboxing, and stretching is one of the most important things you can do. Finish your workout with yet another stretch session. Nothing will protect your muscles more.


Here's a favorite hamstring stretch that Jimmy and I both like:

Lay on your back and wrap a rope or towel around one of your ankles. Then bring your leg up towards the ceiling, using the rope or towel to assist you, and attempt to straighten the knee until you feel a nice stretch in the hamstrings.

Hold the stretch for about two seconds, then lower the leg back down to the starting position. Now repeat, holding the stretch again for about two seconds and lowering it back to the start. Do eight to ten reps per leg. The idea here is to not hold the stretch long enough to activate the "stretch reflex," which causes the muscle to contract in rebellion. Instead, just hold it for a couple of seconds and then release, lower and repeat. It's very effective and, surprisingly, kind of fun.


Remember that kickboxing can get you in the best shape of your life as fast as any other sporting activity around. Keep safety in the forefront of your consciousness, don't overdo, and be the best you can.

And another reminder: There is no finish line.

Have you ever tried Kickboxing?

See results

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)