How To Train The Roundhouse Kick

As I have stated many times in the past, the roundhouse kick is one of the most powerful techniques in the muay Thai arsenal. It also happens to be one of the signature movements of the martial art. So, if you are going to say you practice muay Thai, you need to take the time to get this technique down.

Through both articles and videos I have shown how to perform the kick, how to defend the kick, how to appropriately time the kick, andhow to counter the kick in various ways. Today, I will give you a template of how to actually organize a training session by utilizing all of these techniques.The workout provided should take about an hour to complete and should be performed with a partner.

Workout Part #1: Warm Up and Mobility

1. Mobility Work

First, perform a basic mobility routine for five to ten minutes so your body is ready for action.Watch the video below to learn about my fighter’s mobility routine:

3. Warm Up: Jump rope x 2 rounds

3. Shadow Boxing: 2 rounds

Remember the most important rule of shadow boxing - don’t be lazy! Move around, keep your hands up, focus on your stance, and throw a lot of kicks to get the hips loose. If you’re still warming up when you begin to shadow box, slowly introduce your lower body techniques as in the video below:

4. Heavy Bag Work: 50 kicks per leg

When kicking the bag, keep the bag moving and focus on timing the kick. Optimally, you want to strike the bag right when it reaches the center of the swing. When performing this drill, take your time to set up the kicks, but don’t hold back on power. To kick hard you have to kick hard - a lot. This drill should take about ten minutes to complete.

Workout Part #2: Drilling

This next section needs to be done with shin guards and gloves. Choose three counters to the roundhouse kick and drill them one person at a time, for one round each per person. Alternate partners each round. One person will defend the kick and perform the appropriate counter while the other attacks.

Said another way: Partner A will throw kicks for the first round, while Partner B defends with the selected counter. When the round ends, Partner A now performs that same counter, while Partner B throws kicks.

Appropriate counter techniques could include, but are not limited to: checking, catching, or parrying the roundhouse kicks. Keep in mind when performing the drills to stay active and move around. Don’t stand in front of each other like statues. If you are pressed for time, switch partners every half round.

Here is a video demonstrating three different counters to the roundhouse kick:

Workout Part #3: Thai Pads

3 rounds of Thai pads per person

During the pad work section incorporate all the elements of muay Thai: punch, elbow, knee, kick, and clinch - but make sure to pay extra attention to kicking. Keep the combinations simple and repetitive.

Workout Part #4: Sparring

Spar for 3-5 rounds

All protective gear should be worn during sparring. For this sparring session kicking and defending the kick is the objective. Use your timing, footwork, feints, and strikes to set up your kicks. Also remember to spar light and work with your partner. Learning is the goal, not smashing each other.

Kickboxing Stretching Techniques

Kickboxing Stretches and Flexibility Exercises

Kickboxing stretching exercises to improve your performance and do away with kickboxing injuries for good.

In original karate matches, contact was forbidden. Points were awarded for strikes that penetrated the defenses of an opponent, but the strikes were not intended to inflict harm on the opponent. In 1959 Tatsuo Yamada became interested in Thai fighting which did allow full contact. He wanted to begin having full contact karate matches. He proposed a new form of fighting competition called “karate-boxing.” It was a blend of Thai fighting and karate.

If you’re looking to improve your kickboxing or just seeking to prevent kickboxing injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine that’s just right for you, check out the Ultimate Guide to Stretching & Flexibility.

In 1963 there was a match between three karate fighters and three Muay Thai fighters. The match was won 2 to 1 by the karate fighters. Noguchi and Kenji Kurosaki studied Muay Thai closely and developed “kick boxing.” In the beginning, butting and throwing were allowed to distinguish it from Muay Thai. In 1966 Osamu Noguchi founded the Kickboxing Association, the first sanctioning body for the sport. The first sanctioned kickboxing event was held in Osaka in April of 1966.

Tadashi Sawamura, and the televised kickboxing matches, brought kickboxing to the forefront. It began a boom in popularity. However, with Sawamura’s retirement it began to slide in popularity. It was about this time that it began in the U.S.

In the U.S. they also wanted to find a way to add more contact to traditional karate matches. In the 1970s many karate practitioners decided to move to a full contact version. Questions were raised about the safety of the sport so rules were developed to make it safer and protective equipment was implemented.

Head-guards, gum shields (mouth pieces), kickboxing gloves, groin protectors, and shin guards and kickboxing boots were introduced. Early matches were contested in open, matted areas, much like the traditional karate fighting. Later the matches moved to regular sized boxing rings. As the Americans became more proficient they decided to test their mettle against Japanese fighters, and sent some of their best over seas. This was the beginning of true international kickboxing. From there it developed into an international sport.

Some famous early kick boxers included Bruce Lee, Chuck Norris, Bill Blanks, Joe Lewis, Bill Wallace, Benny Urquidez, and Ed Daniels. These early fighters set the stage for professionalism in the sport and endorsement opportunities for today’s fighters.

Anatomy Involved

Kickboxing has also gained popularity as a fitness activity. Cardio kickboxing and various other kickboxing classes have become the rage among fitness enthusiasts. The head to toe fitness benefits of kickboxing entice many people seeking new fitness avenues. From beginners to advanced trainers, kickboxing offers a high intensity, low to moderate impact workout.

Kickboxing requires good endurance to fight through multiple rounds. The use of the legs for kicking and the upper body for various strikes and blocks requires good flexibility and strength in these areas. Agility and quickness are also essential to the kick boxer.

Strength in the hips and legs is important to provide a solid base and good balance. A strong upper body is important for delivering powerful blows and absorbing the blows of an opponent. Core muscular strength is also important to protect the body from the blows during a fight.

Kickboxing requires the use of the following major muscle groups:

• The muscles of the shoulder girdle; the pectorals, the latissimus dorsi, the teres major, and the deltoids.
• The muscles of the upper legs and hips; the gluteals, the hamstrings, and the quadriceps.
• The muscles of the forearm and upper arm; the wrist flexors and extensors, the biceps, and the triceps.
• The core muscles; the rectus abdominus, obliques, and the spinal erectors.
• The muscles of the neck and the trapezius.

A kick boxer must follow a good strength and conditioning program to prepare the body for the rigors of a fight. Good strength to protect the bones and joints, cardiovascular conditioning to make it through the entire fight, and good flexibility to be able to move and strike at various angles are all essential to the kick boxer.

Most Common Kickboxing Injuries

Kickboxing, even with the many safeguards and extensive safety equipment, can be a dangerous sport by nature. The body is subjected to various violent blows and the intent of the contest is to knock the other fighter to the ground, or render him unconscious.

Acute injuries are common in kickboxing. The different strikes to the head and body can lead to many injuries including concussions, rib fracture, broken nose, and contusions.

• Concussion: When a strike to the head causes the brain to move within the skull the impact can cause swelling within the brain. This swelling causes tissue death. Loss of consciousness, pain, blurred vision, and memory loss are all symptoms of a concussion. Any fighter exhibiting these symptoms should be removed from the fight, kept awake and seek medical attention. Recovery may take 4 to 6 weeks before returning to competitive fighting. Rest should continue until all symptoms subside.
• Rib Fracture: Repetitive blows to the rib cage area, or extremely violent blows, can cause the ribs to fracture. Fractures to the ribs may be in a single rib or multiple ribs at once. When multiple ribs are fractured, or fractured in several places, a flail chest may occur. The rib cage will lose its structural support and difficulty breathing may result. If the rib becomes dislocated it may puncture a lung. Splinting the ribs, removal from the activity, and rest are important steps in the treatment of rib fractures.
• Broken Nose: A direct blow to the nose can cause a separation of the cartilage of the nose from the bone of the skull. This is considered a fracture of the nose. Profuse bleeding, angulations of the nose, pain, swelling, and discoloration around the eyes often accompany a broken nose. The first step in treatment is to control the bleeding. The nose will then need to be set to prevent future complications. Protection of the nose until it is fully healed will also prevent future injury and complications.
• Contusions: Violent blows to the body can cause a rupture in the blood vessels beneath the skin. The blood will then leak into this space causing pain, discoloration, swelling, and pressure. Superficial contusions respond well to ice and NSAIDs. Deeper contusions to the muscles, or even bone, require more aggressive treatment, including rest and possible immobilization. Protecting the injured area from future injury will be important, as well.

Injury Prevention Strategies

A good overall conditioning program and practice in proper form and technique will keep the kick boxer performing at peak levels and reduce injuries.

• Muscular endurance and strength are both essential to the kick boxer to reduce fatigue and protect the body from the violent impact of the many blows endured in a fight.
• Fighting in sanctioned fights with a referee and in an approved ring will also cut down on the chances for severe injury.
• Good instruction from a qualified instructor and practice of proper technique will also reduce the chance of acute and chronic injury.
• A solid stretching program will improve flexibility and prepare the muscles for the demands that will be placed on them during a fight. A flexible fighter will be able to move better to avoid strikes and get into position to deliver blows, as well.

The Top 3 Kickboxing Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for kickboxing; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.

Rotating Stomach Stretch: Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. The slowly bend one arm and rotate that shoulder towards the ground.

Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee.

Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.

Originally posted by stretchcoach.com

What Is Better For Fighting: Boxing or Kickboxing?

A common question in martial arts circles is what styles are superior in a street fight. In many cases, it's an "apples and oranges" argument, such as comparing a ground fighting arts, such as wrestling against a stand up art like karate. Kickboxing and boxing are very similar, however, and a comparison between them makes more sense than many others.

Shared Advantages

Boxing and kickboxing share many advantages when it comes to a street altercation. Both provide fighters with tools and strategies to use if attacked. Both include rigorous physical training to make attacks hit harder and to help the athlete absorb damage. Perhaps most important, as defensive tactics instructor Lee Sprague points out, boxers and kickboxers spend time getting hit. That means the blows they receive in a fight won't make them panic.

Shared Disadvantages

The shared disadvantages of kickboxing and boxing stem from the fact that both are practiced as sports. Sports follow rules, and rules don't exist in street defense situations. For example, kicks to the groin, although very common in a street fight, aren't allowed in boxing or kickboxing. Thus neither teaches how to deliver or defend against one. Similarly, neither style deals with eye gouging, biting, attacks to the throat or any kind of ground defense.

Kickboxing Advantages

The chief advantage kickboxing has over boxing is its range of tools. Kickboxers train their hands, feet, elbow, knees and sometimes heads as weapons for striking. Not only do they learn how to use those weapons, but they also learn how to defend against them. As Joe Lansdale put it describing an altercation with a boxer, "He was pretty good, but I had four wheel drive."

Boxing Advantages

Where kickboxing teaches a range of tools, boxing specializes in one thing and one thing only: punches. A skilled boxer punches so well that boxing was the only western martial art to impress Bruce Lee enough to include its concepts in his martial art Jeet Kun Do. Boxers also tend to be faster than kickboxers, again owing to the necessity of defending against the lightning fast jabs or their training partners.

Importance of Context

There is no such thing as a superior martial style, according to martial arts instructor Dave Coffman. There are superior athletes, superior coaches and superior methods of training. A dedicated, talented kickboxer with a skilled coach will beat a mediocre or unmotivated boxer, and vice versa. Between two equally talented athletes, one a boxer and one a kickboxer? Coffman says "it will boil down to who wants it the most on that particular day

The Different Types Of Kickboxing Styles

Here is a run down of the main types of kickboxing styles.

• Adithada (Indian Style kickboxing) – This type of  uses primarily knee, elbow and forehead strikes.
• Cardio Kickboxing (excerise based) – A form of kicboxing geared towards keeping fit.
• Lethwei (Burmese kickboxing) – This is the traditional Burmese martial art. Now adays it is fast becoming a a main kick boxing event. Here boxers are allowed to headbutt as a form of attack. The boxer is allowed to use any limb or part of the body to strike, and can land a strike on any part of the opponents body. No area is off limits ! This type is  also known as Bando kickboxing.
• Pradal Serey (Khmer “Cambodian” kickboxing) – This is allegdly the  predecessor ofMuay Thai. Pradal Serey has strong emphasis on using different elbow attacks.
• Gwon-gyokdo (Korean kickboxing) – that is a mashup between the 2 main types of kick boxing, mainly Tae Kwon Do and Muay Thai. It is generally practised in Korea and is also known by the name ‘Kyuk Too Ki’.
• Muay Thai (Thai boxing) – Traditional Thai martial art of which has now grown into a popular kickboxing event with strong emphasis on knee and elbow strikes.
• Muay Boran (Ancient Boxing) – This was the predecessor of Muay Thai. It is like Pradal Serey where the use of headbutts is allowed.
• Japanese kickboxing – In ways this is comparable to Muay Thai. The main difference is in competition, where a different points system is used. This was the first  fighting style to adopt the name of “Kickboxing”.
• American kickboxing – The main difference here is that one is not allowed to kick any region below the waist.
• Savate (French kickboxing) – Here boxers are allowed to wear shoes in competition. This allows boxers to land more deadly kicks.
• Sanshou/Sanda (Chinese kickboxing) – This is similar to wushu/kung fu . Here throws are an integral part of sparring, so boxers are allowed to physicall grab hold of their opponent to land them on their back. 
• Shoot boxing – This is a Japanese form of kickboxing. It is similar to Sanshou/Sanda, where the boxers are also allowed to perform throws. The main stipulation is that the boxer needs to be standing when doing this.
• Yaw-Yan (Filipino kickboxing) – Sayaw ng Kamatayan (Dance of Death) is the proper name for Yaw-Yan. It comes from the school of teaching by the famous Napoleon Fernandez. Here kicks are generally in a downward direction, like a chop down to bring the user to the floor. It also has a big emphasis on hip pivoting to generate more speed and strength. 

You may hear your instructor mentioning these different types of styles, and therefore it is a good idea to have an overview of these 13 different styles of kickboxing. Generally they are all similar, but we have highlighted the main  differences from modern kickboxing.

originally posted by kickboxingguide.com