How to Improve Your Power by Kickboxing

Kickboxing exercises can be modified to complement a wide range of training regimens. Although cardio kickboxing will burn calories, increase endurance and reduce stress, you're unlikely to build serious power unless you kick it up a notch. Striking drills on heavy bags, pad work and technical shadow boxing will help you shore up your skills and increase your power.

Things You'll Need

  • Boxing gloves
  • Heavy bag
  • Striking pads
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Instructions

    • 1

      Do drill combinations of punches and kicks on a heavy bag. Repetition is the best way to increase your speed and power. Perform a set number of strikes or set a timer for two or three minutes and pound away with crosses, hooks and kicks.

    • 2

      Modify your combos by keeping your muscles relaxed before you move to strike, then contract and tighten as you explode to deliver a punch or kick. You should notice a significant difference in speed and power. Shadow kickboxing can help you master this aspect of your striking without risking impact damage to your joints.

    • 3

      Work pads with a qualified kickboxing instructor. Tracking and striking a moving target will give you insight into where you need to improve to get more power out of your techniques.

    • 4

      Complement your striking training with strength and conditioning geared toward improving your power. Kickboxing is a full-body activity, which means full-body exercises designed to promote functional strength are ideal for developing striking power. Squats, pushups, pullups, sprints and plyometric jumps are ideal for kickboxers.

    • 5

      Perform dynamic kicking stretches at the beginning and end of your workouts. This will serve as a proper warmup and cool-down, while improving flexibility and strength in your hips and hamstrings.