Kick-Block and Jab


  • Start Position:
    • Stand facing forward with the feet approximately 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 in front for alternating low kicks and arm movements.
  • Description:
    • Kick-Block and Jab is a cardio kickboxing combination that coordinates alternating low front kicks with same-side high defensive blocks and jabs.
    • The routine begins with a left front kick and left high front block, followed by a right front kick and right high front block.
    • The combination continues with left and right front kicks accompanied by same-side jabs.
    • Each kick and arm movement is followed by a return to the starting position.
    • The routine specifies a complete 16-count combination.
    • The exercise emphasizes balance, coordination, controlled kicking technique and upper- and lower-body movement.
  • Sequence:
    1. Left Front Kick and High Block: Transfer body weight onto the right leg. Lift the left knee and extend a controlled low front kick while raising the left forearm in front of and slightly above the head in a defensive blocking motion. Keep the right hand near the Defense Position.
    2. Return: Retract the left leg, return the foot to the starting position and bring both hands back to the Defense Position.
    3. Right Front Kick and High Block: Transfer body weight onto the left leg. Perform a controlled right front kick while raising the right forearm into a high defensive blocking position.
    4. Return: Retract the right leg and return to the starting position with both hands raised.
    5. Left Front Kick and Jab: Perform a low left front kick while extending a controlled left jab forward. Keep the wrist aligned with the forearm and avoid forcefully locking the elbow.
    6. Return: Retract the left leg, lower the foot and return the left hand to the Defense Position.
    7. Right Front Kick and Jab: Perform a low right front kick while extending a controlled right jab forward. Maintain balance and avoid excessive backward leaning.
    8. Return: Retract the right leg, lower the foot and return both hands to the Defense Position. Repeat the combination as a 16-count routine.
  • Precautions:
    • Keep front kicks at a comfortable height, generally thigh level or lower. Avoid snapping or forcefully locking the kicking knee.
    • Maintain balance on the supporting leg and avoid excessive backward leaning during kicks. Keep the supporting knee relaxed.
    • During jabs, maintain wrist alignment and avoid forcefully locking the elbow. Do not sacrifice punching control when combining a jab with a kick.
    • During high blocks, keep the shoulder relaxed and elbow comfortably bent. Avoid forcing the arm overhead or beyond a comfortable range.
  • Notes:
    • Beginner variation: Replace each front kick with a controlled knee lift while maintaining the corresponding arm movement.
    • Lower-intensity variation: Use smaller kicks, reduced arm movements and a slower tempo to minimize balance demands.
    • Higher-intensity variation: Gradually increase the tempo while maintaining controlled kicks, punches and defensive blocks.
    • Teaching suggestion: For front kicks, the toes may be drawn upward while maintaining comfortable ankle alignment. Because this is a non-contact exercise, striking with the ball of the foot is not required. Practice the kicks and arm movements separately before combining them.
    • For additional technique information, see Cardio Kickboxing Basics.