Kickboxing Fitness is a workout program that utilizes techniques, movements, and combinations of movements from boxing, karate, kickboxing, and self-defense training.

“Proper” execution of movements relates to two important considerations, which are 1) Safety & 2) Effectiveness:

Kickboxing fitness training is the same as competitive fighter training.

Kickboxing fitness training is primarily focused on providing safe and effective exercise activities for participants.

Improved physical coordination is a direct result of learning specific movements and combinations of movements in kickboxing fitness training.

Kickboxing fitness training does not affect or improve muscular conditioning.

Cardiovascular conditioning is achieved through repetitive performance of physical movement, but in kickboxing fitness there can only be anaerobic conditioning.

The speed and power of technique execution should be based on the participant’s current skill and fitness level.

Balance has no influence on safety during movement and technique performance.

Cognitive Ability is not one of the reasons to add a focus on balance training into a fitness routine.

Coordination training can improve agility and flexibility, enhance concentration and memory, stimulate the release of endorphins (called happy hormones) and enhance self-esteem and self-confidence.

Exercise prevents mild cognitive impairment by improving blood flow.

Agility training can improve dynamic balance, which is the ability to maintain control of a moving center of mass over a changing base of support.

Reaction time is not important for everyday life.

The movements and stances used in kickboxing fitness should be modified to ensure the highest level of potential safety.

There are two main starting positions – The Straddle Stance and the Fighter’s Stance.

The Straddle Stance offers minimal lateral balance and good front-to-back balance.

The Fighter’s Stance offers minimal lateral and front-to-back balance.

Movement performance should be initiated and completed with the intention to minimize injury risk and maximize safety and effectiveness.

In the Fighter’s Stance, two possible modifications for pivoting would be:

• Change direction of the movement to reduce the amount of pivot, and
• Step with the lead foot, instead of pivoting on the ball of the lead foot.

Exercise movement patterns should use the involved joints in the greatest possible functional range of motion.

ROM (Range of Motion) is influenced only by body temperature.

Factors that influence the level of injury risk include the individual’s level of skill, fatigue, and concentration.

When performing a Hook punch, the safest possible position for the elbow joint when contacting a resistance (heavy bag, etc.) is locked in a joint angle of 80 to 110° and when the elbow joint is in the same plane of the Hook punch movement pattern (the elbow follows in-line with the wrist joint).

The elbow joint does not need to be fully flexed when striking with a Medial Horizontal Elbow strike.

Strike with the point of the elbow in a Medial Horizontal Elbow strike.

Pattern flow refers to the sequence in which movements and combinations of movements are grouped together and performed.

Two primary factors influencing pattern flow are the:

• Instructor’s skill and fitness levels, and
• Participant’s skill and fitness levels

The pattern flow of technique execution should not provide an easy transition from technique to technique for the participant.

Combination complexity can increase as a participant’s skill level increases.

Technique/movement execution speed and power should be increased regardless of a participant’s skill level.

In the Fighter’s Stance, the foot position tends to move into a “tight rope” position when lower body techniques are executed.

In the Fighter’s Stance, the side-to-side and front-to-back spacing have no guidelines.

In the Fighter’s Stance, weight distribution should be 50/50% with the weight back on the heels of each foot.

In the Fighter’s Stance, both knees should always remain straight.

In the Fighter’s Stance the hips are positioned according to the position of the feet and the shoulder position tracks with the hip position.

In the Fighter’s Stance the arm position is referred to as the “pyramid of power” because it reflects the shape of a pyramid – symbol of power.

Hip/shoulder rotation, combined with foot pivoting, should be practiced, and mastered prior to adding any arm or leg striking movements.

Pivoting is one of the least important movements, relative to safety and effectiveness, in a kickboxing workout.

If pivoting skills are limited or the floor surface makes it difficult to pivot safely, the instructor should not modify the technique performance.

Maintaining alignment between the direction of the feet and the knees (after pivoting) and the final position of the hips and shoulders (after rotation) is not important.

The Jab is an arm strike (punch), which is executed with the leading, or front arm relative to the starting fighter’s stance position.

The following conditions should be avoided:

• Full or hyper-extension of the striking arm elbow joint
• Extreme scapula protraction at the end point of the “punching out” action
• Shoulder/hip rotation without feet pivoting

The Cross punch is a rear arm strike, relative to the Fighter’s Stance.

When performing the Cross punch, hyper-extension of the striking arm elbow is not a safety consideration.

The Hook punch can be performed using only the front arm.

One of the key safety points of a Hook punch is that the elbow must follow the wrist, in the same plane as the movement pattern.

One of the key safety points for a Hook punch is that the elbow of the punching arm is maintained in an 80-to-110-degree flexed position while executing the strike.

The Uppercut punch can be performed with either the front or the rear arm.

One of the key safety points for an Uppercut punch is that the elbow of the punching arm is maintained in an 80-to-110-degree flexed position while executing the strike.

The Palm Heel is an upper body strike, which may be executed with either the front or rear arm.

Elbow strikes may be executed in any of four main movement patterns – Medial Horizontal, Lateral Horizontal, Vertical Upward or Vertical Downward.

To perform any elbow strike properly, and safely, the elbow joint should be flexed (closed) to the greatest degree possible.

A guideline to follow for safely executing the Medial Horizontal Elbow Strike is to have the person target the hand of the striking arm to hit the opposite shoulder at the end of the strike, no matter what the angle of movement.

The Hammer Fist (performed inward), also known as Middle Inward Block or Forearm Block, is performed using the bottom of the fist.

The Knifehand strike moves the shoulder joint through the upper arc of the joint ROM.

When executing a lower body strike, don’t allow the striking leg to “slam” to the floor – set it down gently. This is a safety concern and causes the body to work harder and burn more calories.

During a lower body strike, maintain the body weight centered as much as possible, and always return to a balanced, centered position.

The base and striking leg knee joints remain straight during the complete strike movement pattern.

When finishing a lower body strike (setting the striking foot back to the floor) maintain the hip width to shoulder width spacing of the feet.

Use short lever movements gradually lengthening the lever and range of motion of lower body strikes to safely warm-up and prepare the muscle groups affecting the hip, knee, and ankle joints.

The main difference between the rear leg and front leg Knee strike is the hip hyper-extension (during a rear leg strike) required to bring the rear leg back to the starting position.

When striking with the knee, the ankle joint should be dorsi flexed.

When performing a rear leg Knee strike, one way to exaggerate the emphasis on working the gluteus maximus muscle group is to forcefully contract that muscle group during extension/hyper-extension of the hip joint.

In a front leg Knee Strike, there is no shoulder/hip rotation necessary to initiate the technique.

When performing a front leg Front Kick, the body weight shifts to the front leg during the chamber action.

On a rear leg Front Kick, the shoulder and hip rotate and the feet pivot (body weight shifts to front leg) during the chamber segment of the technique.

A Side Kick may be performed from a stationary position (defensive side kick) or it may be performed after a stepping/skipping movement (Step Side Kick).

The Side Kick functionally utilizes the hip adductor (contracting) and abductor (stretching) muscle groups.

The front leg Roundhouse Kick can be performed after a step with the rear leg. When stepping with the rear leg, the rear leg/foot should be positioned next to or cross over in front of the front leg/foot, to begin the Step Roundhouse Kick.

For the rear leg Roundhouse Kick, the direction of the kick needs to be modified, based on the pivot skills of the individual.

The Crescent Kick functionally uses the hip joint muscle groups and connective tissue through a full range of potential motion.

The most common safety violations in the performance of the Back Kick are:

• Leaning the upper body forward to increase the height of the kick
• Not looking or not being able to look to see where the kick is going

The Bob and Weave are two movements that are good warm up movements for the upper body.

Class structure should be designed according to predefined program goals.

The warm-up segment should include functional movement patterns that are like the workout movements.

When designing the cardiovascular training segment of the class, duration and intensity will depend on the desired type of cardiovascular conditioning (aerobic or anaerobic) and the current fitness level of the participant.

The point at which lactic acid accumulates in the muscles exponentially is called the “lactate threshold”.

Kickboxing fitness training can only be anaerobic in nature. There is no way to make this type of workout aerobic.

The principle of progression requires that training levels and intensity should decrease gradually and progressively.

The main purpose of the cool down is to safely return to homeostasis – a stable state of equilibrium for the body.

The cool down also provides a time to introduce and “teach” new movements to participants.

Flexibility is sometimes referred to as functional range of motion or FROM.

Flexibility is not joint-specific.

Age and inactivity enhance flexibility.

Static flexibility is defined as a combination of active or passive movements that lengthen muscle and fascia in a controlled manner to a point where the length is maintained for a specified time.

Dynamic flexibility uses no movement.

Passive stretching is a voluntary movement that receives no outside assistance. It is performed by forcefully contracting muscles, known as agonists, to stretch an opposing muscle group(s).

Active stretching is movement that results from the application of an external force, such as a partner pushing on a limb to execute a stretch.

Interval classes utilize a variety of activities (both kickboxing specific and non-kickboxing) and can be performed in either a group or a circuit format. Activities are performed alternating high and low intensity levels.

Joint overuse can become a problem with this type of workout, especially in the elbows (punching motions) and knees (kicking motions).

Kicking height is not a factor in achieving health and fitness benefits.

Cueing is the communication between instructor and class participants – it is effective when the communication provides adequate, clear, and timely guidance throughout the class.

Safety in equipment use is directly affected by:

• Training in safe and proper use of the specific equipment to be utilized,
• Participant skill level, and
• Instructor skill level.

Instructors should not introduce equipment use until participant’s skills ensures their ability to perform movements and techniques against a resistance with proper form.

Sudden impact resistance and Continuous resistance are the same.

Examples of Continuous resistance are water and elastic tubing.

The purpose of using Focus Pads is to develop maximum power.

When holding Focus Pads, the holder should have straight knees.

When holding Focus Pads, the holder should keep weight centered and the foot spacing from hip to shoulder width apart.

When holding Focus Pads, the holder should flex the elbows enough, so the Focus Pads are close to the holder’s face.

When holding Focus Pads, the holder should hold the Pads wider than the holder’s shoulders.

When hitting Focus Pads, the hitter should hit the pads with as much power as possible.

For Focus Pad training partner work, partners should have similar physical characteristics and similar skill sets.

The person striking a heavy bag has the greatest amount of control over the level of resistance experienced.

A person holding a heavy bag, when another person is striking it, can control the amount of opposing force used to stabilize a heavy bag against a strike force. In other words, the person holding the heavy bag can increase the resistance of the heavy bag by applying more force to stabilize the bag when it gets hit by another person.

Design a circuit with “intent” – have a definite purpose for the structure of the class.

When you teach skills and drills never consider the principle of progressive overload.

Some of the variables that can potentially be modified to decrease or increase the intensity and/or the complexity of each technique drill include action, body position, and stride length.

Foot position, environment and load are never variables that can be modified to impact the intensity or complexity of a technique drill.

Outward and Inward Elbow strikes, as well as Downward and Upward Elbow Strikes should be used to balance the work on the shoulder joint and shoulder girdle.

Performing upper body strikes in combination with kicking techniques will burn more calories than just performing upper body strikes.

Repetition numbers or time duration of a drill should be determined according to a participant’s skill and conditioning level.

Punching drills can only use the traditional boxing techniques – no martial arts strikes.

Moving combos can provide cardio work and improve coordination by performing a series of techniques, while moving forward or laterally (forces the whole body to work in unison).

A heavy bag drill described in the manual can only be performed on a heavy bag.

Rate/Cadence is a variable that can be modified in a heavy bag drill.

Another way to modify a drill is to change the amount of rest time between the drill sets.

Participants know they have improved in a drill when they can do the following:

• • Complete the same number of reps is a shorter amount of time
• • Complete more reps within the same time
• • Perform multiple drill sets with less rest in between sets

Only upper body strikes can be performed in the Zig Zag drill.

In the ‘Work ‘em Over – Up & Down’ drill, there are no safety concerns related to form and spinal flexion

The V-Step and Reverse V-Step drills can only be performed anaerobically.

Kicks cannot be used with the V-Step or Reverse V-Step drills.

Superman Punch – a Front Kick can be performed during the initial Knee thrust movement.

Focus pads are used for drills that are performed with high power levels.

Focus Pad drills can have the same possible variables that can be modified to change the intensity of the drill, as the Heavy Bag drills.

All the variables listed in the manual can be used in every drill.

The space between Focus Pads, while being held, can impact the intensity of the drill.

Safety is impacted by the amount foot pivot, hip rotation and shoulder rotation required.

Focus Pad drills can be performed seated, kneeling, or standing.

Focus Pad drills should only be performed statically, with no foot movement.

Medicine Ball drills – there are 3 variables that provide an opportunity to train the Core in many possible activation sequences and levels – Body Position, Foot Position and Body Height.

Medicine Ball drills can only be performed on a stable surface.

T-Rex Throws (Medicine Ball) must be performed with a partner.

Woodchopper Throwdown (Medicine Ball) requires the participant to throw the ball to the floor.

Keep the knees straight in every Medicine Ball drill.

Beginners should start a Medicine Ball drill using the heaviest ball.

When performing the Circle and Pyramid of Power drills, always move the Medicine Ball in both directions.

A Compound Medicine Ball drill is created by combining more than a single movement into a drill.

Elastic resistance and free-weight resistance have several similar properties.

One of the most important benefits of elastic resistance is that, unlike free weights, it does not rely on gravity to provide resistance.

Performing exercises with resistance in a horizontal plane better prepares the individual for performing daily tasks, much easier and with less risk for injury.

As elastic is stretched the resistance decreases.

Elastic resistance can be applied against a movement pattern from various angles and/or movement planes, simultaneously if desired.

Following are a few of the variables that can be effective when integrated with the elastic resistance training exercises:

• Body height
• Upper Body position
• Exercise Movement Cadence

Elastic resistance training drills can use punching or kicking techniques as movement patterns.

C4-A-R-B is an acronym for Coordination-Cognitive Function-Core-Cardio/Agility/Reaction Time/Balance

One of the reasons to include coordination training is to enhance concentration and memory.

Agility training has no impact on improving dynamic balance.

Reaction time training is important because reflexes slow with the aging process.

Training for movement patterns should be performed in a Complex to Simple method.

The ‘simple to complex’ concept applied to this would translate into ‘maximally stable to maximally unstable’ – the term ‘maximally’ is relative to the individual.

Foot position includes 3 possible considerations: Foot Spacing, Foot Direction, and Anterior/Posterior Alignment

C4-A-R-B drills never use arm movements.

When performing Reaction Time drills, use the concept of ‘Simple-to-Complex’ for cueing.

There are only 9 potential foot positions for the C4-A-R-B drills.

Agility Ladder drills only provide a physical benefit – there is no impact on cognitive function.

The C4-A-R-B stepping patterns can be used to perform various equipment drills.

Focus Pad Reaction Drills must be performed with one Hitter and one Holder only.

In Reaction Drills, there are 3 possible stimuli: Auditory, Visual and Tactile.