Push Kick and Block


  • 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 between both feet.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Maintain an upright posture with relaxed shoulders and gently engaged abdominal muscles.
    • Allow sufficient space in front to perform controlled push kicks.
  • Description:
    • Push Kick and Block is a cardio kickboxing combination that coordinates alternating push kicks with opposite-arm middle blocks.
    • Beginning in a front fighting stance, perform a left push kick and return to the starting position, followed by a right middle block.
    • Repeat the combination on the opposite side with a right push kick followed by a left middle block.
    • Return to the starting position after each movement.
    • This eight-movement sequence emphasizes cardiovascular conditioning, balance, coordination and controlled upper- and lower-body technique.
  • Sequence:
    1. Step 1 - Left Push 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 foot forward in a controlled pushing motion, keeping the supporting knee relaxed and 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 Middle Block: Perform a controlled middle-level blocking motion with the right forearm in front of the torso. Keep the elbow comfortably bent, the wrist aligned and the left hand near the Defense Position.
    4. Step 4 - Return: Bring the right arm back to the Defense Position and maintain the starting fighting stance.
    5. Step 5 - Right Push Kick: Transfer body weight onto the left leg and raise the right knee. Extend the right foot forward in a controlled pushing motion while maintaining balance and an upright posture.
    6. Step 6 - Return: Retract the right leg and lower the foot to the floor, returning to the starting fighting stance.
    7. Step 7 - Left Middle Block: Perform a controlled middle-level blocking motion with the left forearm in front of the torso. Keep the elbow comfortably bent and the right hand near the Defense Position.
    8. Step 8 - Return: Bring the left arm back to the Defense Position and return to the balanced front fighting stance. Repeat the combination as desired.
  • Precautions:
    • During push kicks, avoid snapping or forcefully locking the kicking knee. Keep kicks at a comfortable height, generally no higher than thigh level.
    • Maintain balance on the supporting leg and avoid excessive backward leaning or forcefully pushing the hips forward during kicks.
    • During middle blocks, keep the elbows comfortably bent and the wrists aligned. Avoid excessive arm swinging or unnecessary shoulder tension.
    • Perform kicks and blocks without contact. Allow the kicking foot to return to a stable position before beginning the opposite-arm block.
  • Notes:
    • Beginner variation: Substitute alternating knee lifts for push kicks and use smaller, controlled middle-block movements.
    • Lower-intensity variation: Perform low push kicks and gentle blocks at a slower tempo, allowing additional time between movements.
    • Higher-intensity variation: Gradually increase the tempo while maintaining controlled kicking technique, stable foot placement and relaxed shoulders.
    • Teaching suggestion: Practice the push kicks and middle blocks separately before combining them. Emphasize the left kick-right block and right kick-left block coordination.
    • For additional technique information, see Cardio Kickboxing Basics.