List of Knee Strikes

List of Knee Strikes - Martial Arts Techniques This section provides details and instructions for a wide variety of knee strikes. These techniques are effective for many close range self-defense situations. While knee strikes are not allowed in some martial arts sparringmatches for safety reasons, they are used extensively by many other martial arts such as Muay Thai. Given the short range of knee strikes (versus kicks and punches), this technique is often combined with clinching or holding your attacker so he can not escape and move outside the limited range of your knee strike. Self-defense targets include the an attacker's head/chin, ribs, groin, quad muscles, etc. For information on kicking techniques, please visit the main Martial Arts Kicks section. Knee Strikes - Videos and/or written instructions Diagonal Knee Strike Flying Knee Strike Front Knee Strike - The front knee strike is also known as a vertical knee strike. Jumping Knee Strike Knee Bomb - The knee bomb is a well known Muay Thai technique. Knee Thrust Round Knee Strike - A round knee strike is also known as a lateral knee strike, horizontal knee strike, etc.

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

How to Improve Your Endurance During Kickboxing Training

Boxing is a sport that requires muscle strength, speed and endurance. It builds confidence and provides many athletes with full-rounded training as well as an outlet for stress relief. The methodology for building endurance at both the professional and amateur levels is widely discussed. Boxing is a segmented sport that consists of intense rounds with short breaks. Focusing on that in training will help build the muscle strength and endurance needed to improve.

Step 1

Set up a running schedule. Running is an excellent way to increase overall stamina. Boxing Training suggests the routine for running you select will depend on the type of boxing you want to do. Professional boxers should include long-range running programs -- run 3 to 5 miles at one time. Amateurs can work on wind sprints to build stamina. Sprint 1 minute, 45 seconds, then walk for 1 minute and repeat. Continue with this pattern 10 to 12 times.

Step 2

Skip rope, varying speeds. Jumping rope is a practical cardiovascular workout for a boxer. Ropes are portable for easy access between boxing sets. Skipping rope will improve footwork and build shoulder strength and enhance stamina. Begin slowly for one minute and then increase the speed. The American Council on Exercise recommends jumping low to lessen the impact to your knees and ankles.

Step 3

Spar with a partner and focus gloves. The partner wears the gloves to provide the boxer with a target to hit. Sparring for several minutes at a time enhances boxing skills, and the focus gloves improve speed and flexibility.

Step 4

Hit a heavy bag regularly. Heavy bags are a key component to a boxer's training program. Set up rounds that vary in time lengths and speed. Work out for 10 minutes, than take a 1-minute break before starting again. Incorporate rope jumping into heavy bag training by working the bag for 10 minutes and then jumping rope for three.

Things You'll Need

• Jump rope
• Focus gloves
• Heavy bag

originally posted by livestrong.com

WNY MMA Reminder: Superfly Felton return to muay thai

WNY MMA members and fight fans, I'm the guy with the constant updates and reminders. Just so you guys and gals don't forget, tomorrow Sean "Superfly" Felton will be fighting at Castricone Kickboxing and Muay thai series 'THIS' Saturday. Don't miss out on this opportunity to go and give Superfly support, not that he will need it, but it will be good to know that so many of the WNY MMA family and the fight fans came out to see his return to muay thai. Since the doors open at 5pm, you guys have until 2:00pm to get your tickets from WNY MMA & Fitness. If you don't make it in time, you can always get them at the door. Felton is a relaxed person outside of the ring, but once he steps into that ring, the monster is revealed. So lets just hope his opponent is up to par, that way we get the fight we want to see.

On Saturday, I will be tossing some more info on the match ups that will be occurring next Saturday the 13th. TNT Fight Series will be the icing on the cake for your need for combat, Santa Claus knows what you want for Xmas and he is delivering early.