Kickboxing Drills For Beginners

Performing these kickboxing drills for beginners can provide a great workout for improving cardiovascular health. Kickboxing is also great for toning muscles, strengthening the core, and burning a ton of calories. Learning kickboxing as a beginner requires first learning the key moves that are essential to kickboxing. Drills for beginners consist of repeating these basic punch and kick moves until they are mastered.

1. Jab. The jab is typically the first move beginners learn in kickboxing. Stand with feet slightly wider than shoulders and bring both fists up to about face-level in a guard position. Quickly, but with control, move the right fist to extend in front of you, at shoulder- or face-level then bring it back to the guard position. The movement resembles snapping the fist forward, but avoid a jerked movement like snapping as this can cause elbow injuries. Repeat the jab with the left fist. Perform 30 to 40 front jabs, alternating right and left fists.
2. Cross punch. Begin in the guard position with feet slightly wider than shoulders. With the right fist, punch forward and to the left, as if aiming for the left corner of the room. Bring the right fist back to the guard position, then perform a cross punch with the left fist aiming for the right corner of the room. Repeat for 30 to 40 cross punches, alternating fists.
3. Hook punch. From the beginning stance and guard position, bring the right fist slightly back by rotating at the waist toward the right, then punch across an imagined-opponent’s face, in front of you, keeping the elbow bent at 90 degrees and sweeping the forearm across in front of your body. Your forearm should be parallel to the floor as the punch is delivered. Return the right arm to the guard position, and repeat on the left. Perform 30 to 40 hook punches, alternative between the two fists.
4. Upper-cut punch. From the start position, with fists up in a guard position, again twist slightly at the waist toward the right, while bringing the right elbow slightly behind the body. Aim with the right fist starting at hip-level and bring the fist in a curved motion up, in front of the body, aiming for an imagined-opponent’s chin or jaw. Bring the right fist back to the guard position and perform again, this time with the left fist. Repeat, alternating sides, for 30 to 40 upper-cut punches.
5. Front push kick. Bring the right knee up towards the waist, then extend the leg out in front of the body. Kick, aiming with the ball of the foot, and using a push motion with the leg. Bring the right knee back in towards the body and return the foot to the start position. Repeat with the left. Perform 50 front push kicks, switching right and left legs.
6. Back push kick. Similar to the front push kick, bring the right knee up towards the waist. Rotate torso slightly so you can see over the right shoulder as you push with the heel toward the back, straight behind you. Bring the right foot back to the start position and repeat with the left, this time looking over the left shoulder. Perform 50 back push kicks, alternating legs.
7. Side kick. From the start position, rotate guard and gaze to the right side of your body, as if an opponent is standing beside you. Bring the right knee up towards the waist, then kick out to the right side, aiming with the heel or with the side of the foot. Aim the kick for the imagined-opponent’s shin or knee. Bring the right leg back to the start position then rotate guard and gaze to the left. Perform a left kick in the same way. Repeat, alternating sides, for 50 side kicks.