Kickboxing Aerobics Basics

The Basics

  • Never lock out knees and elbows (keep them "soft").
  • Keep your body in a neutral position--neither arch nor round your back.
  • Always keep your abdominal muscles tight.
  • All kicks should be low kicks.
  • The music should be at about 122 to 128 bpm in order to complete each move with proper form.
  • While doing high impact footwork, keep light on the balls of the feet. Imagine you're on a glass floor.
  • Make the whole leg act as a shock absorber.

Starting Positions

The Stances
  • Basic Stance - Both feet on floor, guard up.
  • Boxer’s Dance - Up on balls of feet, shift body weight to each foot.
  • Shuffle - Shuffle forward four steps, then shuffle back.
  • Bounce - Bounce on balls of both feet simultaneously
  • Switch Stance - Switching the lead foot.
  • Torso Twist - Basic stance, with waist up movement only.
Defense Position
  • Elbows at 90 degrees along side the body with arms in front of shoulders, and fists in front of chin.
  • You will be able to feel your chest with your biceps.
Front Fighting Stance
  • Elbows at 90 degrees along side the body with arms in front of shoulders, and fists in front of chin.
  • Feet are shoulder width apart.
  • Lead toe points forward with a slight angle out.
  • Knees are soft.
  • Weight is evenly distributed over both feet.
  • Hands are in a Defensse Position.
  • Abs tight, lean in slightly with no pelvic tilt.
Right and Left Hand Fighting Stance
  • Feet are shoulder width apart.
  • Feet are on a diagonal to eachother.
  • Lead toe points forward.
  • Rear toe points outward.
  • Knees are soft.
  • Weight is evenly distributed over both feet to start.
  • Hands are in a Defense Position.
  • Facing right is called the "Orthodox" Fighting Stance.
  • Facing left is called the "Southpaw" (left-handed) Fighting Stance.
  • Abs tight, lean in slightly with no pelvic tilt.

Basic Technique:

Forward Jab
  • Punch with first two knuckles, flat part.
  • Elbow tucked in close to body to avoid irritation of the rotator and deltoid muscles.
  • Elbow close to body also adds to power in the punch.
  • Maintain a straight line alignment from hand to shoulder.
  • Maintain balance.
  • Do not artifically raise shoulder, allow on slight rise in shoulder
  • Aim through the target.
Hook Punch
  • Punch with first two knuckles, flat part.
  • Elbow tucked in close to body to avoid irritation of the rotator and deltoid muscles.
  • Elbow close to body also adds to power in the punch.
  • Execute across chest close to your body.
  • Slight forward rotation of the hips toward the punch
  • This is a close-in punch.
  • Maintain balance.
  • Do not artifically raise shoulder, allow on slight rise in shoulder
  • Aim through the target.
Power Punch
  • Punch with first two knuckles, flat part.
  • Elbow tucked in close to body to avoid irritation of the rotator and deltoid muscles.
  • Elbow close to body also adds to power in the punch.
  • Execute punch using the rear hand.
  • Rotate the hips forward and flex.
  • lean upper body forward about 3 inches.
  • Maintain balance.
  • Do not artifically raise shoulder, allow on slight rise in shoulder
  • Aim through the target.
Cross Jab
  • Same as Forward jab except cross the centerline of the body
  • Twist hip forward.
  • Maintain knee and toe alignment to prevent knee torquing.
  • Rotate torso into the punch.
  • Push off the ground with the heel of the foot.
Uppercut Punch
  • This is a close-in punch, keep the punch close to front of body.
  • As fist comes up, rotate of the torso into the punch.
  • As the arm comes up, the hip will pivot forward slightly for added power.
  • Align target with the first two knuckles of the fist.
  • The arm returns to the Defense Position.
Shin Block
  • Raise the knee to the chest.
  • Bring the opposite shoulder in slightly similar to a standing crunch.
  • Return leg to starting position.
Knee Strike
  • Raise the knee to the chest.
  • Reach up with both hands and pull target down onto knee.
  • Return leg to starting position.
Duck and Jab (Bob and Weave)
  • This move is for Martial Arts and NOT for Aerobics, use a Tap and Jab instead.
  • This move should only be done in martial arts class.
  • This move will stress the knees by torquing and hyper-flexion over the knee.
  • It is used in fighting only, where joint condition takes second priority to winning.
  • Use a Tap and Jab as a subsitute for Aerobics classes.
Front High Block
  • Elbow is bent almost to 90 degrees.
  • Fist is tight with palm facing outwards.
  • Target should contact arm at a deflected angle not head-on.
  • Forearm should be above head not at head level.
Outside Middle Block
  • Arm at a 90 degree angle, fist tight.
  • Move arm from defense position out towards the side of the body.
  • Do not extend arm any further to avoid irritating the shoulder muscles.
  • Do not rotate forearm to avoid rotator irritation.
Inside Middle Block
  • Arm at a 90 degree angle, fist tight.
  • Move arm from outside position in towards the center of the body.
  • Do not extend arm any further to avoid irritating the shoulder muscles.
  • Rotate forearm slightly so that palm faces inward.
Front Kick from Rear Leg or Front Leg
  • Initiate the Front Kick by bringing the knee up first then extending the lower leg.
  • Point the knee at the target then kick, don't snap or hyper-extend the knee.
  • Bring the leg down to original position with control and maintain balance.
  • Again, snapping and hyper-extension is for fighting and winning NOT aerobics class.
  • Contact target with the ball of the foot.
Push Kick from Rear Leg or Front Leg
  • Initiate the Front Kick by bringing the knee up first then extending the lower leg.
  • Point the knee at the target then kick, don't snap or hyper-extend the knee.
  • Bring the leg down to a more forward position with control and maintain balance.
  • Again, snapping and hyper-extension is for fighting and winning NOT aerobics class.
  • Contact target with the heel of the flexed foot using a pushing motion.
Roundhouse Kick
  • This move is for Martial Arts and NOT for Aerobics, use a turning kick instead.
  • Side Fighting Stance, Defense position, one foot forward.
  • Transfer weight to the lead foot.
  • Come up on ball of lead foot to avoid torquing knee.
  • At the same time begin rotating torso towards lead foot and bring rear leg come forward knee first.
  • Point knee at target and begin extension of the knee.
  • At the same time rotate on the ball of the lead foot continuing to extend other knee.
  • Contact target with top of foot.
  • Care MUST be taken not to torque lead knee when bringing body around.
  • Bring leg down so that body is now facing opposite of starting position.
Turning Kick
  • This move is simliar to the front kick except for a slight turn into the kick.
  • Side Fighting Stance, Defense position, one foot forward.
  • Transfer weight to the ball of rear foot.
  • Raise knee towards target and begin extension of the knee.
  • Contact target with top of foot.
  • Care MUST be taken not to torque rear knee when contacting target.
  • Bring leg down to starting position.