Kickbox combos & drills

Hey y'all!

Here are several routines that may be added as a filler/a challenge/or a combo:

#1: cardio routine:

• Jack 32 counts
• Jumprope 32 counts
• Shuffle right 8 counts with right speedbag
• Shuffle left 8 counts. with left speedbag- repeat right/left 4X
• Jump 3X center/jump 180 degrees-face the back 4 counts
• Repeat 8X

Depending on the level of your class, this can be a filler between combos OR a cardio challenge in itself, repeated in toto 4X.

#2: strength routine:

• Legs wide stance, bob and weave 1 minute
• Hold wide straddle stance ( horse stance) 90 seconds
• Drop to bodyplank, hold 60 seconds

Repeat OR increase the time for each. (use as a filler or a drill)

#3: strength drill:

• (they love to hate this)
• Cue your members to move to the nearest wall
• Cue: left hand against wall for balance, working right leg
• Cue: chamber right leg with foot flexed
• Cue: pivot on left foot so that left toes face wall
• Cue: S-L-O-W extension right leg to side kick hold 4 counts
• S-L-O-W retraction right leg to chamber hold 4 counts
• (this is agonizing. I make my members do this routine on the right than left for about 5 minues. It helps them realize the importance of butt/hip/abductor strength needed to execute a solid side thrust kick. Check for core involvement/good foot placement/focus.)

#4: some basic combos:

• Crescent kick combo: (all strikes on right)
• Right crescent kick 2 counts
• Double jab right 2 counts
• Right elbow to front 2 counts
• Right elbow to back 2 counts
• Teach this SLOWLY : each move 4 counts ~ then tempo
• Do 8X, then repeat on the left

• Front snap/knee strike combo: (strikes alternate)
• Fighting stance: left foot front, right behind

• Left snap front kick 2 counts
• Right knee strike 2 counts
• Left elbow strike to front 2 counts
• Right double jab 2 counts

Repeat 8X then shuffle out to change foot placement, so right foot is front and left foot behind and repeat starting with right snap front.

They usually compliment you by sweating!
Kyle

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