KC's Bag of Kicks

I teach an all-bag aerobic kickboxing class.

Here are just two of my favorite bag drills:

Machine Gun Kicks

• Left foot forward:
• Front kick left to the bag/ Step back and tap with right foot (12X)
• You then eliminate the step back and go to a "lift and kick" to a count up of 1-8 and then countdown from 8-1 for a total of 16 kicks, and then return to front kick left to bag/Step back and tap with right foot (12x)
• You then can repeat again and switch to the right leg.
• Be sure to cue class to tap down foot (toes of left foot) lightly onto floor to work those quads.
• Repeat this same drill with roundhouse kicks.
• Option for more advanced: You can also NOT bring the foot down between each of these kicks and balance on supporting foot. Be sure to rechamber the kick - that is, keep knee up and bring heel all the way back between each kick to the bag.

Going in Circles

• (one kick will be striking the bag while the other to the air)
• Left foot forward:
• Front kick left to the bag/Back kick right to air (back of room) (12X)
• Turn 1/4 turn to your right...
• Your back kick will become a front kick to the right wall and your front kick to the bag will turn to a sidekick to the bag (12x)
• Turn 1/4 turn to your right (now facing back of room)...
• Your front kick to the right wall will now be a front kick to the back of the room and your side kick to the bag will become a back kick to the bag. (12x)
• You then tell class to remain facing back of room and to simply switch their legs. They will now be front kicking with left to back of room and back kicking right to the bag.(12x)
• Be sure to cue your class to look over their shoulders to view those back kicks on the bag!!
• Turn 1/4 turn to your right ...
• Your right back kick becomes a right side kick to the bag and your left front kick to back of room becomes a front kick to the wall.(12x)
• Turn 1/4 turn (now facing forward to the front)...
• Your right side kick becomes a right front kick to the bag and your left front kick becomes a left back kick to the back of the room.(12x)

You will end up right foot forward.
You've gone in one complete circle!

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