Kickboxing
Kickboxing is a combat sport in which you strike with both fists and feet: boxing punches combined with kicks to the legs, body and head. It grew out of karate, boxing and Muay Thai in the second half of the twentieth century. Clubs teach it in groups, as a sport and as a workout, and most people who train never compete.
What it is for
Section titled “What it is for”- Hard cardio and endurance: the work comes in rounds, with short rests.
- Strength, speed and flexibility in the legs and hips as well as the upper body.
- Coordination and balance: you punch, kick and move while staying on your feet.
- Self-control, confidence and a release for stress.
- The basics of self-defence with both hands and feet.
Equipment
Section titled “Equipment”- Boxing gloves and hand wraps; many clubs lend gloves for the first sessions.
- Shin guards with instep protection for pair work and sparring.
- For sparring: a mouthguard and a groin guard, and headgear in many clubs.
- Shorts and a T-shirt. You usually train barefoot on mats.
- Bags, pads and the ring are at the gym.
How training goes
Section titled “How training goes”- 60–90 minutes, often counted in rounds of 2–3 minutes with a minute’s rest.
- A warm-up with skipping, running and joint mobility, then stretching for the hips and legs, which kicks need.
- Technique: stance, punches, the roundhouse kick, front and side kicks, low kicks, blocks and footwork — first alone, then in combinations.
- Pad work with the coach or a partner, and bag work. Sparring only for those who are ready, with protection and at a controlled pace.
- Conditioning and stretching close the session.
- Rule sets differ: in full contact, kicks go only above the waist; low-kick rules allow kicks to the legs; K-1 rules also allow knees. Some clubs grade students with coloured belts, many do not.
Who it suits best
Section titled “Who it suits best”- People who want an intense workout and somewhere to put their energy.
- Beginners: most clubs have a beginners’ group, and nobody spars at first.
- Teenagers and adults who want discipline and self-defence.
- People who like boxing but want to use their legs too — compare Boxing and Muay Thai.
- It is less suited to anybody with a knee, hip, back or neck injury, or a condition that rules out blows to the head — ask a doctor and tell the coach. Non-contact fitness boxing may still be an option.