10 Basic KickBoxing Techniques You Need to Know Before Getting Started - SmartMMA (2023)

Are you a beginner looking to find out, enhance, and perfect your kickboxing techniques?

well… you’ve come to the right place.

If you grew up watching movies with Jean Claude Van Dame or Sylvester Stallone, you might think kickboxing is about strength rather than technique. But then you are seriously misguided, and we will show you why.

We should work on strengthening our body not just for fighting purposes but because a healthy body comes with a lot of benefits. However, for martial arts in general, including this one, the primary focus isn’t on strength but techniques and principles.

Well, it’s not Einstein’s theory of relativity, one might think. All you need to do is kick and punch, and that is the whole kickboxing workout. If that were true, then all bodybuilders would be kick-boxers. However, they are not because being only strong doesn’t make someone a good fighter.

Basics of Kickboxing

So let’s see then what is kickboxing workout. A modern version of this sport originated in Japan. Tatsuo Yamada, a Japanese karate master, is considered a founder of the discipline. Kickboxing then over the years become a popular discipline and particularly among people who are working and developing self-defense techniques. Several aspects are crucial for a proper kickboxing workout, and we will discuss further on.


What is essential to know is that when practicing kickboxing, you are working each muscle while at the same time working on stamina and speed and last but not least, technique. Besides this, to achieve full effects it is crucial to think about keeping the proper distance, rules about feinting, defense and not just offense like, for example in boxing and of course sparring.

10 Basic KickBoxing Techniques You Need to Know Before Getting Started - SmartMMA (1)

Benefits of KickBoxing

Many people can find it strange because the sport appears to be appealing only to those muscular men who are lifting weights at the gym. Nevertheless, there is plenty of kickboxing workout benefits. We will here mention some of those that we find interesting.

  • Improves cardiovascular health
  • Speeds up weight loss
  • Increases confidence and self-esteem
  • Has a positive impact on mental health
  • It’s a great self-defense technique

Techniques – Why You Should Learn Them

Those who want to master the techniques of kickboxing workout need to know that even the basics aren’t easy. However, with enough self-discipline and regular practice, nothing is impossible. Furthermore, once it becomes clear that you are getting better after each training, nothing will stop you in endeavors to become a real kickboxing master.

Assessing the Distance. Whether you want to attack or defend yourself, it is necessary to learn how to keep a proper distance from your opponent. It is not advised to be too close nor too far, because a sparring partner will use this as your weakness. There are three types of distances:

  • full where you can kick your partner with a fully extended leg;
  • the half where you can punch with entire extended arm;
  • close in which you hit with an uppercut, for example.

If you are doing kickboxing workouts at home, then a kickboxing workout video would be useful for understanding how to create and maintain a proper distance.

(Video) Kickboxing Workout Video - Trav's MMA Workout Routine With Bag - FREE MP3 Download Online

10 Basic KickBoxing Techniques You Need to Know Before Getting Started - SmartMMA (2)

Essential Must Know Kickboxing Techniques

  1. Punches. Kicks and punches are an essential part of kickboxing workout. Everybody who thinks of being serious about it needs to learn theory while practicing the techniques. You also need to keep in mind that these are techniques are quite a bit different than the techniques of boxing. What it means is that you have to learn about anatomy. Those who want to be good at punching have to know that strength plays a role but not the main one. Get yourself a kickboxing bag stand, bag, and a pair of kickboxing gloves and focus on your accuracy, speed, and technique and develop it through practice. It is important to remember that for a more powerful punch, you need to go through instead of withdrawing immediately after making an impact. If given a chance, try kickboxing workout with a bag to practice punches and kicks.

2. Kicks. It’s very likely self-explanatory, but the big difference between boxing and kickboxing workout is that people use legs a lot. The power of the kick same as with punch depends on the concept of going through. Also, what is important is how fast you can twist your body. In the case of kicks, the focus is on hip – faster twist implies a stronger kick. There are a lot of kick techniques that you can learn in training, and they improve with practice.

3. Pace. The speed is crucial in kickboxing. But moreover changing the rate and rhythm of your movements is a fantastic way to confuse your sparring partner. If you want to improve the pace, follow some cardio kickboxing workout videos to get some ideas.

4. Footwork and Balance. Mastering footwork is one of the kickboxing essentials. There are plenty of exercises that will help with perfecting it. One thing that we recommend is SAQ (speed, agility, and quickness) drills. Keep in mind that you need to warm up before and do them for 2-3 minutes per round.

5. Defense. As you already probably know, martial arts are more about defense than offense. Include in your kickboxing workout routine everything that relates to blocks, dodges, parries, and so on and practices them at least as much as you focus on punches and kicks if not more.

6. Feints. If you at least saw a kickboxing workout youtube video, then it is clear what is feinting. We can say it’s bluffing designed to confuse the partner or opponent. This skill needs a lot of practice, and it is good to test it out with different sparring partners.

(Video) How to Become Smarter in the Ring

7. Assess the time. If you are new to combat sports, then it is possible to wonder what does time have to do with fighting. Well, time is more important than you think regardless of whether we are talking about defense or attack. To understand what we are talking about, try the following exercise with your partner instead of a standard free fight. Throw punches and kicks at your partner while she or he tries to react by blocking and dodging your kicks and blows timely. After some time, change roles to have a clear picture of how vital is the right timing.

8. Stamina and Endurance. They are crucial for having a successful kickboxing workout. If you aren’t in good shape, your opponent will eventually win. There are plenty of ways to improve them, like jumping rope, interval running, and so on. Train as hard and as long as you can. Just keep your gloves clean and make sure to takes breaks as needed.

9. Sparring. And this is the part everybody was waiting for, and that makes everyone happy. Sparring or free fight is when you enter a ring and try everything that you have learned with your partner. It is considered to be the best kickboxing workout. However, beginners shouldn’t do it unless they have worked enough on their punching and kicking as well as other techniques and features.

10 Basic KickBoxing Techniques You Need to Know Before Getting Started - SmartMMA (3)

Should You Learn All Of These Kickboxing Techniques?

We hope that we managed to bring the concept of kickboxing workout a bit closer to you and that you will give it a try if you get a chance. We believe it is a unique type of exercise but more than that an excellent self-defense tool as we already mentioned. If you liked this text, you could read about other martial arts in our professional guides. If you have some thoughts or experiences about kickboxing, we would be more than happy to hear from you.

Recommended Readings:

  • Best Standing Punching Bags for Home
  • Jiu Jitsu Mats for Grappling and Wrestling
  • Best Apartment Punching Bags


User Review

5(1 vote)


(Video) INSTANT KARMA IN MMA (Cocky Fighters Getting Knocked Out)


What do I need to know before starting kickboxing? ›

6 Tips to Prepare for Your First Day of Kickboxing
  • Start hydrating throughout the day. ...
  • Eat a light meal, and nothing heavy 2 hours before. ...
  • Wear the right gear. ...
  • Ensure you're attending the right class. ...
  • Arrive early. ...
  • Enjoy the experience!
Jan 25, 2016

What techniques are used in kickboxing? ›

The basic kicking techniques in kickboxing include the roundhouse body kick, high kick, and leg/low kick. More advanced kicking techniques include the spinning back kick, axe kick, jump kick, flying kick and cartwheel kick. Most kicks are used offensively.

What are the 3 core elements of kickboxing? ›

The 3 Different Types of Kickboxing Kicks. The three common kicks used in kickboxing are the lead kick, the rear kick, and the hook kick. Combine them with punch combos for a full body workout at home!

What are the 4 basic kicks for kickboxing? ›

Common kicks are Foot Jabs, Side Kicks, Hook Kicks and Heel Hook Kicks.

What should I expect at my first kickboxing class? ›

When hitting the gym for the first time, you may be punching and kicking bags and pads, and you may even do some light drill work. But don't expect to go hard or get hurt. Training in kickboxing is all about learning a new martial art and having fun without causing harm to your training partner.

Can I teach myself kickboxing? ›

Can You Do Kickboxing At Home? Yes, kickboxing at home is a great way to get started. First learn the basic movements and proper fundamentals. Learning proper technique and form will make your training much more enjoyable and eliminate any potential for injury.

What is the strongest fighting technique? ›

Some pro-level fighters regard Mixed Martial Arts (MMA) as the toughest of all the martial arts. And if you compare it against the other combat sports, it's hard to argue with them. MMA draws on a number of different methods including kickboxing, Muay Thai, boxing, wrestling, and Brazilian Jiu-Jitsu.

What are the five punching techniques? ›

These SIX (6) basic BOXING PUNCHES--jab, cross, lead hook, rear hook, lead uppercut, rear uppercut--form the foundation of boxing.

What is a good kickboxing routine? ›

Warm-up (5–10 minutes) – Complete each warm-up exercise for 30-60 seconds.
  • Light jog.
  • Alternating high knees.
  • Easy side-to-side shuffles (right and left)
  • Jump rope.
  • Light jumping jacks.
  • Squats.
  • Alternating reverse lunges.
  • Alternating reverse lunges with a knee.
Dec 26, 2018

What is the key to kickboxing *? ›

All kickboxing tactics are based on seven principles: distancing, defense, feinting, timing, power, endurance and sparring. In this article, I'll explain what they are and how you can improve them. Whether you're a kickboxer or a practitioner of some other martial art, they're guaranteed to improve your game.

Is kickboxing harder than boxing? ›

Both rely on solid footwork, fast reflexes, and incredible power and strength. Kickboxing involves a wider range of lower body movements while boxing requires more speed and power to time your punches with greater accuracy. But this doesn't make one better than the other.

What is the easiest kick to learn? ›

The roundhouse kick is one of the most basic kicks you'll learn when first join a martial arts gym. Different versions of the roundhouse kick are present in multiple disciplines such as karate, Muay Thai, taekwondo, wushu, and kickboxing, among others. Furthermore, it's one of the most widely used in MMA fights.

Which kick is the fastest? ›

There has been much research done and the best answer seems to be, that the fastest kick "on record" is still held by Frank Dux at 102.3 feet per second (70+ MPH). The fastest punch on record is still held by Bruce Lee at . 3 of a second.

What are the six basic kicks? ›

Therefore, a total of six kicks were studied. In the following, they are referred to as: front-back, front-forward, side-back, side-forward, round-back, and round-forward.

What is the best age to start kickboxing? ›

five to six years

How many years does it take to get good at kickboxing? ›

However, on average, progressing up a belt level usually takes anywhere between four to six months according to the British School of Kickboxing. However, many kickboxers suggest that six to seven years is a respectable amount of time to progress.

Does kickboxing give you a flat stomach? ›

According to research, the cardio-conditioning involved in kickboxing exercises is a highly effective way to burn stubborn belly fat.

Can kickboxing change your body? ›

Tone and Strengthen Your Entire Body

Kickboxing strengthens and tones your legs, arms, glutes, back, and core all at once. You're moving through the entire workout, causing you to burn more calories while strengthening your muscles. This equates to fat loss, not muscle loss!

Is 2 days a week enough for kickboxing? ›

So, how often should you take Kickboxing practice? If your primary goal is to burn fat and get in shape, training kickboxing three times a week will get you in excellent condition. If you want to compete in the sport on a high level, five or more Kickboxing practices weekly will be required.

Do you wear shoes when kickboxing? ›

You generally kickbox barefoot. You don't wear any shoes because when you pivot and kick you don't want a lot of grip. Too much grip can cause injury to your knees. Aaron explains that it is common to feel some soreness after kickboxing barefoot because it takes time to condition the muscles and bones.

What martial art is the hardest? ›

Brazilian Jiu Jitsu. Brazilian Jiu Jitsu is considered to be the most difficult martial art to learn. Even to athletic students, mastering this discipline is unlikely to come easy.

How can I improve my kickboxing kick? ›

How To Kick Harder & Faster: 7 Methods For Devastating Kicks!
  1. Develop Lower Body Maximal Strength.
  2. Develop Explosive Power With Jumps & Plyometrics.
  3. Build Rotational Strength & Power.
  4. Use Resistance Band Kicks.
  5. Perform HIIT With Kicks.
  6. Kick Often.
  7. Oscillatory Isometrics.
Jul 24, 2022

What is the weakest body part in fighting? ›

Self-Defense Human Body Weak Spots
  • Nose: This is a very delicate area which when hit hard enough tends to bleeds. ...
  • Groin: This is probably the easiest male body-part for women to aim at, on their attacker's body. ...
  • Throat: Even a relatively weaker hit to the throat, can knock the wind out of your attacker.
Jul 30, 2018

What is the weakest form of fighting? ›

Maxim.com donned its all-purpose black belt and tracked down the five least effective martial arts.
  • 5) Sumo.
  • 4) Capoeira.
  • 3) Shin-Kicking.
  • 2) Aikido.
  • 1) Tai Chi.
Nov 4, 2013

What is the number 1 deadliest martial art? ›

It should come as no surprise that the most effective and dangerous martial art in the world is also the deadliest. Krav Maga is a non-sporting martial art, which implies it is unconcerned about the rules or the safety of the opponent.

What are the 10 punches? ›


Right cross - straight right - short right - over hand right. Hook - left hook - right hook - short hook - long hook - body hook. Upper cut - Left upper cut - right upper cut.

What is the 10 point must system in boxing? ›

The modern boxing scoring system is known as the '10-Point Must System'. Here is a basic overview of how it works: Judges score each round individually, on a 10-point scale. Most rounds are scored 10-9, with the boxer who did better scoring 10 and 'winning' the round, with the other fighter scoring 9.

What are the 7 punches? ›

Boxing Punch Number System
  • Jab.
  • Cross.
  • Lead Hook.
  • Rear Hook.
  • Lead Uppercut.
  • Rear Uppercut.
May 16, 2022

What should a kickboxer eat? ›

Foods such as: vegetable, fruit, whole grains, beans brown rice and lentils. Highly processed carbs such as pasta and bread should be eaten in their whole grain form, i.e. wholemeal bread & wholewheat pasta. These foods are better with nowt taken out!

How often should kickboxers run? ›

Fighters will generally do 10 sets of 100m sprints once or twice a week. Any more and you risk central nervous system fatigue, so it's important to limit them.

Is kickboxing for losing fat? ›

Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat. A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.

What moves are illegal in kickboxing? ›

Elbows, knees, and spinning backfists are forbidden. Clinch fighting, throws and sweeps (with the exception of foot sweeps) are forbidden. Bouts are usually 3 rounds (lasting 2–3 minutes each) with a 1-minute rest in between rounds.

How do kickboxers kick so high? ›

To kick higher in Muay Thai, exercises such as hip airplanes and single-leg Romanian deadlifts develop the necessary hip extension strength and mobility, and hip stability while internally and externally rotating. This new range of motion must be cemented with lots of kicking practice.

What are the disadvantages of kickboxing? ›

A disadvantage of kickboxing is that you won't learn how to move as well as boxers who are frequently practicing and improving their footwork. Your stance will be square which opens the middle of your body and your head movement also won't be as good as someone who has trained in boxing.

Can a kickboxer win a street fight? ›

Every martial art has its advantages and disadvantages, but will still beat virtually any streetfighter or an attacker with no real combat training. Kickboxing is no different. Although it has its advantages and disadvantages in a street fight, it will give you an incredible skill to help you with self-defense.

What is safer kickboxing or boxing? ›

Kickboxers will also sustain lower body injuries. While there is risk for physical injury in boxing, there is strong evidence that these injuries can be prevented. In boxing, the head, including the face and neck, is the most common location of injuries. Concussions make up many of the head injuries.

What is the best kicking style? ›

5 Martial Arts With The Best Kicking Techniques
  • Muay Thai. Evolve Mixed Martial Arts. 90.5K subscribers. This Is Muay Thai. ...
  • Capoeira. Capoeira Movies. 131K subscribers. World Championship on Sport Capoeira 2018 - HIGHLIGHTS. ...
  • Taekwondo. Taekwondo alfat7. 16.6K subscribers. ...
  • Wushu.
May 16, 2020

How do I train my legs to kick? ›

Here are three simple exercises that can help take your kicking power to the next level:
  1. Squats. Squat is one of the most recommended exercises for improving lower body and core strength. ...
  2. Lunges. Like squats, lunges help to build lower body strength in the quads and glutes. ...
  3. Burpees.
Jun 10, 2020

Which is faster freestyle or butterfly? ›

Contrary to popular belief, the peak speed reached in butterfly is actually faster than freestyle. The double arm pulling action has great propulsive potential, and when combined with the downbeat of the kick, is faster than the single-arm pull in freestyle.

Which stroke is fastest? ›

Front Crawl is also known as freestyle, as it is the most used stroke in freestyle events. This is because it is the fastest and most efficient of all the strokes. To perform the front crawl, lie on your tummy in the water. You begin by alternating your arms forward like a windmill.

Who is the best kick in the world? ›

Cristiano Ronaldo

Up there as one of, if not the best player in the game today, Cristiano Ronaldo is the prototype of the modern forward, combining strength, speed and skill—not to mention clinical finishing.

What are the 4 basic kicks? ›

As a white belt, you will be regularly practicing four kicks.
  • Front Kick (Mae Geri)
  • Round Kick (Mawashi Geri)
  • Side Kick (Yoko Geri)
  • Back Kick (Ushiro Geri)

What are the 4 parts of a kick? ›

Generally speaking, there are four parts to a kick:
  • Chamber.
  • Extension.
  • Re-Chamber.
  • Set Down.

Is kickboxing hard for beginners? ›

Kickboxing can be more intense than a normal exercise program. Classes may challenge your body in ways it's not yet used to. “Everybody's welcome, but they need to be brutally honest with themselves and their teacher about their faults and their limits,” says Ortiz.

Is kickboxing a good workout for beginners? ›

Kickboxing is an effective cardiovascular workout that blends martial arts techniques with dance elements and basic calisthenics to leave you sweating and feeling like you could take on the world all at once. This high-energy cardio format is a great workout for both beginners and elite athletes alike.

Does kickboxing make you skinny or bulky? ›

That's not what kickboxing does. It simply tones muscles. The result is a lean, toned body that looks great. People who take our fitness kickboxing classes do sometimes decide to lift weights too – and sometimes they even lift enough weight that it builds their muscles and makes them bulky.


1. Cerrone's Advice for Aspiring and Amateur MMA Fighters
(Cowboy Cerrone)
2. Best Martial Arts for Self Defense Ranked
(Martial Arts Journey)
3. Aikido Master vs Bullies | Aikido in the Street
4. MMA Training Schedule: 7 tips to organize it
(MMA Coach)
5. Are you too old for MMA training?
(MMA Coach)
6. A $10,000 Challenge For Funker-Tactical... (p.s. hOw dArE yOu)
Top Articles
Latest Posts
Article information

Author: Foster Heidenreich CPA

Last Updated: 03/06/2023

Views: 6057

Rating: 4.6 / 5 (76 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Foster Heidenreich CPA

Birthday: 1995-01-14

Address: 55021 Usha Garden, North Larisa, DE 19209

Phone: +6812240846623

Job: Corporate Healthcare Strategist

Hobby: Singing, Listening to music, Rafting, LARPing, Gardening, Quilting, Rappelling

Introduction: My name is Foster Heidenreich CPA, I am a delightful, quaint, glorious, quaint, faithful, enchanting, fine person who loves writing and wants to share my knowledge and understanding with you.