Side Kick and Block


  • Start Position:
    • Stand facing forward with the feet slightly wider than shoulder-width apart.
    • Keep the knees relaxed, body weight evenly distributed and torso upright.
    • Raise both fists into the Defense Position in front of the face, with the elbows comfortably bent.
    • Relax the shoulders and gently engage the abdominal muscles.
    • Allow sufficient space on both sides for alternating side kicks and defensive arm movements.
  • Description:
    • Side Kick and Block is a cardio kickboxing combination that coordinates alternating low side kicks with defensive blocking movements.
    • The routine begins with a left side kick and left low front block, followed by a right side kick and right low front block.
    • The combination continues with left and right side kicks accompanied by same-side upper side blocks.
    • Each kick and block is followed by a return to the starting position.
    • The complete combination is performed as a 16-count sequence.
    • The exercise emphasizes balance, coordination, controlled kicking technique and upper- and lower-body movement.
  • Sequence:
    1. Counts 1-2 - Left Side Kick and Low Block: Transfer body weight onto the right leg. Lift the left knee and extend a controlled low side kick while bringing the left forearm downward and slightly forward in a defensive blocking motion. Keep the right hand near the Defense Position.
    2. Counts 3-4 - Return: Retract the left leg, return the foot to the starting position and raise both hands to the Defense Position.
    3. Counts 5-6 - Right Side Kick and Low Block: Transfer body weight onto the left leg. Perform a controlled right side kick while bringing the right forearm downward and slightly forward in a defensive blocking motion.
    4. Counts 7-8 - Return: Retract the right leg and return to the starting position with both hands raised.
    5. Counts 9-10 - Left Side Kick and Upper Block: Perform a controlled left side kick while raising the left forearm outward and upward into a comfortable upper side blocking position. Keep the elbow slightly bent and avoid forcing the shoulder beyond its natural range.
    6. Counts 11-12 - Return: Retract the left leg and return to the starting position.
    7. Counts 13-14 - Right Side Kick and Upper Block: Perform a controlled right side kick while raising the right forearm outward and upward into an upper side blocking position.
    8. Counts 15-16 - Return: Retract the right leg, return to the starting position and prepare to repeat the combination.
  • Precautions:
    • Keep side kicks at a comfortable height, generally knee level or lower for beginners. Avoid snapping or forcefully locking the kicking knee.
    • Allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting the supporting knee while the foot remains planted.
    • Maintain comfortable hip, knee and ankle alignment during side kicks. Do not force the kicking toes downward or extend the leg beyond a controlled range.
    • During upper blocks, keep the shoulders relaxed and elbows slightly bent. Avoid excessive arm elevation or forceful blocking movements.
  • Notes:
    • Beginner variation: Replace each side kick with a controlled side knee lift while maintaining the corresponding blocking movement.
    • Lower-intensity variation: Use smaller kicks, reduced arm movements and a slower tempo to minimize joint stress and balance demands.
    • Advanced variation: Gradually increase the movement tempo while maintaining controlled kicks, comfortable blocking positions and proper balance.
    • Teaching suggestion: Practice the low blocks and upper blocks separately before combining them with side kicks. Encourage participants to establish balance before increasing speed.
    • For additional technique information, see Cardio Kickboxing Basics.