Shin-Block and Cross-Jab


  • Start Position:
    • Begin in a balanced front fighting stance, facing forward with the feet approximately shoulder-width apart.
    • Keep the knees slightly bent and body weight evenly distributed.
    • Raise both fists into the Defense Position near the face, with the elbows comfortably bent.
    • Maintain an upright posture, relaxed shoulders and gently engaged abdominal muscles.
    • Allow sufficient space to raise either knee without losing balance.
  • Description:
    • Shin-Block and Cross-Jab is a cardio kickboxing combination that alternates defensive shin blocks with opposite-arm cross-body punches.
    • The routine begins with a left knee lift representing a shin block, followed by a right cross-body punch.
    • The sequence is then reversed with a right knee-lift shin block followed by a left cross-body punch.
    • Each movement returns to the starting position before the next movement begins.
    • The eight-movement combination develops coordination, balance, cardiovascular endurance and controlled defensive movement.
  • Sequence:
    1. Step 1 - Left Shin Block: Transfer body weight onto the right leg and raise the left knee in front of the body to simulate a defensive shin block. Keep the knee comfortably bent and both hands near the Defense Position.
    2. Step 2 - Return: Lower the left foot to the floor and return to a balanced front fighting stance.
    3. Step 3 - Right Cross-Jab: Extend the right arm forward in a controlled cross-body punch, allowing a comfortable rotation of the shoulders and torso. Keep the wrist aligned with the forearm and the left hand near the face.
    4. Step 4 - Return: Retract the right fist to the Defense Position and return the torso to its starting alignment.
    5. Step 5 - Right Shin Block: Transfer body weight onto the left leg and raise the right knee in front of the body to simulate a defensive shin block. Maintain balance and keep both hands in the Defense Position.
    6. Step 6 - Return: Lower the right foot to the floor and return to the starting stance.
    7. Step 7 - Left Cross-Jab: Extend the left arm forward in a controlled cross-body punch, allowing a comfortable rotation of the shoulders and torso. Keep the right hand near the face.
    8. Step 8 - Return: Retract the left fist to the Defense Position and return to a balanced front fighting stance. Repeat the combination as desired.
  • Precautions:
    • During cross-body punches, maintain wrist alignment and avoid snapping or forcefully locking the elbows.
    • Raise the knees only as high as balance and comfort allow. Avoid excessive hip flexion, backward leaning or abrupt knee-lifting movements.
    • Keep the supporting knee relaxed and allow the feet to reposition naturally during punches. Avoid twisting a planted knee as the torso rotates.
    • Perform shin blocks as controlled, non-contact movements. Do not strike another participant or a hard object with the shin.
  • Notes:
    • Beginner variation: Use smaller knee lifts and reduce the punching range while maintaining comfortable movement control.
    • Lower-intensity variation: Perform the combination at a slower tempo, allowing time to establish balance between movements.
    • Balance variation: Practice knee lifts separately from the punches, returning both feet to the floor between repetitions.
    • Teaching suggestion: Introduce the left and right sides separately before alternating them. Emphasize stable foot placement and controlled torso rotation rather than punching speed.
    • For additional technique information, see Cardio Kickboxing Basics.