Kick-Block and Cross


  • 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 in front to perform controlled front kicks.
  • Description:
    • Kick-Block and Cross is a cardio kickboxing combination that incorporates alternating front kicks, outside middle blocks and cross punches.
    • The routine begins with a left front kick followed by a right front kick, returning to the starting position after each kick.
    • Participants then perform a left outside middle block followed by a right outside middle block.
    • The combination concludes with alternating left and right cross punches.
    • This eight-movement sequence emphasizes cardiovascular conditioning, coordination, balance and controlled upper- and lower-body movements.
  • Sequence:
    1. Step 1 - Left Front Kick: Transfer body weight onto the right leg and raise the left knee toward an imaginary target in front of the body. Extend the left leg forward in a controlled front kick, keeping both hands near the Defense Position.
    2. Step 2 - Return: Retract the left leg and lower the foot to the floor, returning to a balanced front fighting stance.
    3. Step 3 - Right Front Kick: Transfer body weight onto the left leg and raise the right knee. Extend the right leg forward through a comfortable range of motion while maintaining balance.
    4. Step 4 - Return: Retract the right leg and return to the starting fighting stance.
    5. Step 5 - Left Outside Middle Block: Move the left forearm outward across the front of the torso at approximately chest height, simulating an outside middle block. Keep the elbow comfortably bent and the fist closed with the palm facing inward. Maintain the opposite hand near the Defense Position.
    6. Step 6 - Right Outside Middle Block: Return the left hand toward the Defense Position and perform a right outside middle block at approximately chest height. Keep the movement controlled and avoid excessive shoulder rotation.
    7. Step 7 - Left Cross Punch: Return the right hand toward the Defense Position and extend the left fist forward in a controlled cross punch. Allow comfortable rotation of the shoulders and torso, keeping the wrist aligned with the forearm and the opposite hand near the face.
    8. Step 8 - Right Cross Punch: Retract the left fist and perform a controlled right cross punch, allowing natural torso rotation without twisting the knees. Return both hands to the Defense Position and repeat the combination as desired.
  • Precautions:
    • During front kicks, avoid snapping or forcefully locking the kicking knees. Keep kicks at a comfortable height, generally no higher than thigh level.
    • During outside middle blocks and cross punches, avoid forcefully locking the elbows or tensing the shoulders. Maintain comfortable wrist alignment.
    • Allow the feet and hips to rotate naturally during cross punches. Avoid twisting the knees against firmly planted feet.
    • Maintain balance when transitioning from alternating front kicks to blocks and punches. Reduce movement speed if coordination or stability becomes difficult.
  • Notes:
    • Beginner variation: Substitute alternating knee lifts for the front kicks and use smaller arm movements for the blocks and punches.
    • Lower-intensity variation: Perform low kicks and controlled upper-body movements at a comfortable tempo, allowing additional time between techniques.
    • Higher-intensity variation: Gradually increase the tempo while maintaining stable foot placement and controlled kicks, blocks and cross punches.
    • Teaching suggestion: Practice the kicks, blocks and cross punches separately before combining them. For outside middle blocks, use a relaxed but controlled fist and avoid unnecessary tension in the hands and shoulders.
    • For additional technique information, see Cardio Kickboxing Basics.