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Launching Kick Boxing

Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.

Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the United States today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.

Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body.
Cardio kickboxing classes usually start with 10-15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. Some instructors may use equipment like punching bags or jump ropes.

After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury.

Here are a few moves that you can try at home:

Roundhouse kick: Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders' width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.
Front kick: Stand with feet shoulders' width apart. Bend your knees slightly, and pull your right knee up toward your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.
Side kick: Start with the right side of your body facing a target. Pull your right knee up toward your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.

Besides keeping your body fit, kickboxing has other benefits. According to a study by the ACE, you can burn anywhere from 350 to 450 calories an hour with kickboxing!
Kickboxing also reduces and relieves stress. Its rigorous workout — controlled punching and kicking movements carried out with the discipline and skills required for martial arts — can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.
Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Kickboxing fans say the sport helps them to feel more empowered and confident.
So get out there and jab, punch, and kick your way to fitness.

Punching

Common

Jab - straight punch from the front hand, to either the head or the body, often used in conjunction with the cross
Cross (Straight punch) - The straight punching whirl by feeling it out-without using target
Hook - rounded punch to either the head or body in an arching motion, usually not scored in points scoring
Uppercut - rising punch striking to the chin.


Jab	Cross here in counterpunch (cross-counter)	Hook	Uppercut

Short straight-punch usually striking to the chin
Backfist usually from the front hand, reverse-back fist and spinning back-fist both usually from the back hand - are strikes to the head, raising the arm and bending the arm at the elbow and then straightening the arm quickly to strike to the side of the head with the rear of the knuckles, common in “light contact”.
Flying-punch.


Short straight-punch	Back fist	Spinning back-fist	Flying-punch

Cross-counter – a cross-counter is a counterpunch begun immediately after an opponent throws a jab, exploiting the opening in the opponent's position
Overhand (overcut or drop) - a semi-circular and vertical punch thrown with the rear hand. It is usually when the opponent bobbing or slipping. The strategic utility of the drop relying on body weight can deliver a great deal of power
Bolo punch - a combination of a wide uppercut/right cross/swing that was delivered seemingly from the floor.
Half-hook - a combination of a wide jab/hook or cross/hook
Half-swing - a combination of a wide hook/swing


Cross-counter	Overhand (drop)	Bolo punch	Half-swing

Common

Front Kick or push Kick - Striking face or chest on with the heel of the foot
Side Kick - Striking with the side or heel of the foot with leg parallel to the ground, can be performed to either the head or body
Semi-circular Kick or forty five degree roundhouse kick
Roundhouse Kick or circle kick - Striking with the front of the foot or the lower shin to the head or the body in a chopping motion


Front kick	Side kick	Semi-circular kick	Roundhouse kick

Spinning hook-kick
Spinning side-kick
Spinning back-kick
Jumping front-kick
Jumping roundhouse-kick
Jumping side-kick
Jumping back-kick


Stick-kick	Spinning back-kick (here acounterpunch	Jumping side-kick	Jumping back-kick

Hook Kick (heel kick) - Extending the leg out to the side of the body, and hooking the leg back to strike the head with eiher the heel or sole
Crescent Kick and forward crescent kick
Axe Kick – is a stomp out kick or Axe kick. The stomp kick normally travel downward, striking with the side or base heel.
Back Kick – is delivered with the base heel of the foot.
Sweeping – One foot or both feet of an opponent may be swept depending upon their position, balance and strength.


Hook-kick	Crescent-kick	Hammer-kick	Sweeping (spinning hook-kick)

Spinning versions of the back, side, hook and axe kicks can also be performed along with jumping versions of all kicks

Basic

Straight Knee Thrust (Long-range knee kick or front heel kick). This knee strike is delivered with the back or reverse foot against an opponent’s stomach, groin, hip or spine an opponent forward by the neck, shoulder or arm
Rising Knee Strike – can be delivered with the front or back foot. It makes an explosive snap upwards to strike an opponent’s face, chin, throat or chest.
Hooking Knee Strike – can be delivered with the front or back foot. It makes a half circle spin and strikes the sides of an opponent
Side Knee Snap Strike – is a highly-deceptive knee technique used in close-range fighting. The knee is lifted o the toes or lifted up, and is snapped to left and right, striking an opponent’s sensitive knee joints, insides of thighs, groin


Straight knee-thrust (long-range)	Rising Knee-strike	Diagonal knee-kick	Jumping knee-kick

Defense

Slip - Slipping rotates the body slightly so that an incoming punch passes harmlessly next to the head. As the opponent's punch arrives, the boxer sharply rotates the hips and shoulders. This turns the chin sideways and allows the punch to "slip" past. Muhammed Ali was famous for extremely fast and close slips.

Bob and weave - bobbing moves the head laterally and beneath an incoming punch. As the opponent's punch arrives, the boxer bends the legs quickly and simultaneously shifts the body either slightly right or left. Once the punch has been evaded, the boxer "weaves" back to an upright position, emerging on either the outside or inside of the opponent's still-extended arm. To move outside the opponent's extended arm is called "bobbing to the outside". To move inside the opponent's extended arm is called "bobbing to the inside".

Parry/Block - Parrying or blocking uses the boxer's hands as defensive tools to deflect incoming attacks. As the opponent's punch arrives, the boxer delivers a sharp, lateral, open-handed blow to the opponent's wrist or forearm, redirecting the punch.

The Cover-Up - Covering up is the last opportunity to avoid an incoming strike to an unprotected face or body. Generally speaking, the hands are held high to protect the head and chin and the forearms are tucked against the torso to impede body shots. When protecting the body, the boxer rotates the hips and lets incoming punches "roll" off the guard. To protect the head, the boxer presses both fists against the front of the face with the forearms parallel and facing outwards. This type of guard is weak against attacks from below.


Slipping	Bobbing	Blocking (with the arms)	Cover-Up (with the gloves)

The Clinch - Clinching is a rough form of grappling and occurs when the distance between both fighters has closed and straight punches cannot be employed. In this situation, the boxer attempts to hold or "tie up" the opponent's hands so he is unable to throw hooks or uppercuts. To perform a clinch, the boxer loops both hands around the outside of the opponent's shoulders, scooping back under the forearms to grasp the opponent's arms tightly against his own body. In this position, the opponent's arms are pinned and cannot be used to attack. Clinching is a temporary match state and is quickly dissipated by the referee.


Clinching	Footwork	Pulling away

There are three main defensive positions (guards or styles) used in boxing. Within each style, there is considerable variation among fighters, as some fighters may have their guard higher for more head protection while others have their guard lower to provide better protection against body punches. Many fighters vary their defensive style throughout a bout in order to adapt to the situation of the moment, choosing the position best suited to protect them.


Low guard (one hand guarding face, the other guarding the lower part)	Mixed guard	Peek-a-boo

Both professional and amateur kickboxing, like boxing, have many governing bodies around the world. Many claim to be the largest or the best but the best thing for anyone to do is contact each one and work with them directly. See what each has to offer. Just because one is recognized by another organization, association etc, does not make them the best. Your own personal research and what you are told by those in the sport will help you determine which sanctioning body is right or best for you.