Jab-Cross and Kick


  • 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:
    • Jab-Cross and Kick is a cardio kickboxing combination that integrates alternating front kicks with left and right jab-cross punching combinations.
    • The routine begins with a left front kick, followed by a left jab and right cross punch.
    • Participants then reverse the punching combination, performing a right jab followed by a left cross punch.
    • The sequence concludes with a right front kick and a return to the starting fighting stance.
    • This eight-movement combination 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 through a comfortable range of motion while 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 - Left Jab: Extend the left fist forward in a controlled jab punch. Keep the wrist aligned with the forearm and the right hand near the face. Retract the left fist toward the Defense Position.
    4. Step 4 - Right Cross: Extend the right fist forward in a controlled cross punch, allowing a comfortable rotation of the shoulders and torso. Keep the left hand near the face and return the right fist toward the Defense Position.
    5. Step 5 - Right Jab: Extend the right fist forward in a controlled jab punch. Maintain balance and keep the left hand near the face. Retract the right fist toward the Defense Position.
    6. Step 6 - Left Cross: Extend the left fist forward in a controlled cross punch, allowing natural rotation of the shoulders and torso. Keep the right hand near the face and return the left fist toward the Defense Position.
    7. Step 7 - Right Front Kick: Transfer body weight onto the left leg and raise the right knee. Extend the right leg forward in a controlled front kick, maintaining balance and keeping both hands near the Defense Position.
    8. Step 8 - Return: Retract the right leg and lower the foot to the floor, returning to the starting fighting stance. Repeat the combination as desired.
  • Precautions:
    • During front kicks, avoid snapping or forcefully locking the kicking knee. Keep kicks at a comfortable height, generally no higher than thigh level.
    • During jab and cross punches, maintain wrist alignment and avoid forcefully locking the elbows or tensing the shoulders.
    • Allow the feet and hips to rotate naturally during cross punches. Avoid twisting the knees against firmly planted feet.
    • Maintain balance when transitioning between kicks and punches. Avoid excessive backward leaning during kicks or rushing the changes in movement.
  • Notes:
    • Beginner variation: Replace the front kicks with controlled knee lifts and practice the punching combinations at a slower tempo.
    • Lower-intensity variation: Use smaller kicks, shorter punches and deliberate movements with additional recovery time between repetitions.
    • Higher-intensity variation: Gradually increase the tempo while maintaining controlled punches, stable foot placement and proper kicking technique.
    • Teaching suggestion: Practice the left jab-right cross and right jab-left cross combinations separately before adding the kicks. Emphasize the change in punching order without forcing torso rotation.
    • For additional technique information, see Cardio Kickboxing Basics.