Feb 18, 20236 min read

BBW Kickboxing Knowledge

BENEFITS OF KICKBOXING

According to the American Council of Exercise, one hour of kickboxing allows you to burn Nearly 500 calories-800 calories give or take a few hundred according to your intensity. It's double the total number of calories you usually burn during a 1-hour aerobics class. Here are a few more benefits of using kickboxing for fitness training.

It's a great choice to escape your fitness rut!
Improved coordination
Boosted confidence.
Burn calories!

TECHNIQUES

PUNCHES

Punches in kickboxing are the same as in boxing. It's important to keep your feet firmly on the ground as it maximizes the strength of the upper body.

JAB, CROSS, HOOK, UPPERCUT, ELBOW

KICKS

Kicks used in kickboxing are also common in other martial arts. Kickboxing not only teaches self-defense, but also offers physical exercise.

SIDE, ROUND, AND FRONT

THE LEGAL PUNCHES AND STRIKES

Strikes	Types of Strikes
Hand Strikes	Back fists
	Hook
	Jab
	Upper cuts
	Ridge Hands
Leg Strikes	Hook Kick
	Front Kick
	Axe Kick
	Round house Kick
	Foot Sweep

THE AREA OF TARGET

Position of Body	Area of Target
Front of your opponent is facing you	Shin
	Groin
The side of the opponent is facing you	Side of Kneecap
	Side of thigh

Striking Number System

The following striking number system is used by BODYBYWADE to teach client the fundamental movements that create the building blocks for the art form they are involved in.

Jab (#1)	Cross (#2)	Lead Hook (#3)	Power Hook (#4)
Lead Uppercut (#5)	Power Upper cut (#6)	Lead Push Kick (#7)	Power Push Kick (#8)
Lead Round Kick (#9)	Power Round Kick (#10)	Lead Knee(# 11)	Power Knee(#12)
Lead Horizontal Elbow (#13)	Power Horizontal Elbow (#14)	Lead Vertical Elbow (#15)	Power Vertical Elbow (#16

Punches

1. Jab - The jab is known as the most important punch in boxing, In the hands up position and elbows in, start the jab by lifting the lead foot slightly, and as the weight comes back down, the lead hand fist is thrown directly straight out in front of you. Make sure to keep your palm facing the ground. The jab is used to set up more punches, and also disorients the opponent.

2. Cross - From the hands up position, the rear hand is thrown from the chin, crossing the body and traveling towards the target in a straight line. The shoulders should rotate 180 degrees while the arm crosses the body. At the same time, the lead hand is retracted and tucked against the face to protect the chin. For more power, the torso and hips are rotated so the lead shoulder rotates towards the power side as the cross is thrown. Weight is also transferred from the rear foot to the lead foot, resulting in the rear heel turning outwards and sometimes causing the foot to end on its toes. The shoulders rotating 180 degrees and the sudden weight transfer is what gives the cross its power. After the cross is thrown, the hand is retracted quickly, and one should resume back to the hands up position. It can be used to counter punch a jab, aiming for the opponent's head (or a counter to a cross aimed at the body) or to set up a hook. The cross can also follow a jab, creating the one two combinations.

3. Lead Hook - In the hands up position, for protection, the lead hook should start by transferring the weight from the lead foot to the power side leg (or rear leg). As the weight transfers, the shoulders should rotate towards the power hand side. As this happens, the hook elbow should be lifted 90 degrees while aiming for the target. At the end of the punch, the lead leg foot pivots and rotates with the hook for proper power. Make sure your fist is in a thumbs-up position (this will protect your wrist and your hand from injury).

4. Power Hook - In the hands up position, for protection, the power hook should start by pivoting the weight from the ball of the power foot. As this occurs, the weight should transfer to the lead side. The hook elbow should be lifted 90 degrees while aiming for the target. At the end of the punch, the power foot pivots and rotates with the hook (for maximum power).

5. Lead Uppercut - The lead uppercut is usually thrown after a cross, but sometimes thrown by itself. Start the lead uppercut with the motion of a half circle, starting at the chin or belly usually, and aiming for the opponent's chin and sometimes body, forcing the fist upwards. To add more power in the lead uppercut, thrust the lead side hip forward while throwing it.

6. Power Hand Uppercut - The power uppercut is usually thrown after a jab or lead hand hook, though it is sometimes thrown by itself. Start the punch from the jaw and make a half circle motion aiming for the opponent's chin and sometimes body. To add more power, throw your power side hip forward while throwing the uppercut. The power uppercut can be used to set up a left hook, straight right combination. Most uppercuts are thrown in close range so an opponent can't see the punch coming.

Kicks

7. Lead Push Kick - The lead push kick is done by bending the knee and lifting it off the ground high enough to hit the target. Then one must thrust the foot straight forwards, with the heel or ball of the foot. This kick is usually used to keep and opponent at bay, or to set up other kicks and punches, and rarely done to the head of an opponent.

8. Power Push Kick - The power push kick is done by bending the knee and lifting it off the ground high enough to hit the target. Then one must thrust the foot straight forwards and make contact with the heel or ball of the foot. This strike is used as an offensive technique to the body and head of an opponent.

9. Lead Round Kick - This kick is usually done to the opponents inside lead leg or to the body of the opponent. Start the kick by bending the knee and rotating your hip slightly. Kick your leg at a 45-degree angle up through the lead leg thigh or through the body of your opponent. This kick is kicked to the thigh of an opponent to set up more strikes or through the body and liver of an opponent.

10. Power Round Kick - This kick is usually done to the opponent's knee, thigh, body, or head. Begin this kick by pushing off the ball of the power leg foot, forcing the knee straightforward as if it were a knee. Before contact, the power side hip must turn over towards the lead leg side, whipping the knee and shin through the target. The leg that is kicking should be slightly bent throughout the action.

Knees

11. Lead Knee- This knee can be done to the opponent's thigh, body, or head. Begin this knee by lifting your lead leg up into the "chambered position". Using the opposite arm to pull across your face to cover as well as engage the hip into the target.

12. Power Knee- This knee can be done to the opponent's thigh, body, or head. Begin this knee by pushing off the ball of the power leg, foot, forcing the knee straightforward. Using the opposite arm to pull across your face to cover as well as engage the hip into the target.

Elbows

13. Lead Horizontal Elbow- The lead elbow can be done within a short-range targeting the head. Fold the lead hand into the chest step forward with the lead foot putting pressure on the ball of the lead toe as you release the elbow. The power arm stays up and tight to the head elbow in.

14. Power Horizontal Elbow- This elbow delivers maximum force. The goal is to have the point of contact as the tip of the elbow. Step with the lead leg forward to the target as you fold the power hand into your chest. Slide the back foot forward. The lead arm stays up, using the elbow in to protect your face as you strike.

15. Lead Vertical Elbow- This elbow is designed to slip between an opponent's guard. Step forward with the lead foot while applying pressure to the ball of the lead toe. This will engage the hip and create maximum power. Raise the lead elbow from the bottom to the top 6 to 12 on a clock.

16. Power Vertical Elbow- The power elbow delivers a vertical strike between an opponent's guard. Step forward with the lead foot as you rotate your shoulders and fold your power hand back as if slicking your hair back. Push off the ball of your power leg as you release the elbow for maximum force and hip engagement.

EQUIPMENTS