Kickboxing books pdf

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Kickboxing Notebook. Kickboxing Notebook by Mary art Publisher. Notebook by Kickboxing Journals. Kickboxing by Kickboxing Journals. Fuente: Australian Human Rights Commission.

Fuente: Squarespace. Fuente: Sports Dietitians Australia. Fuente: Cloudfront. If you found this list useful, do not forget to share it on your social networks. Do you want more Sports books in PDF format? Here we present our complete selection of Boxing books:. Read Download. McNaughton Fuente: Core. Thompson Fuente: ResearchGate. Here ends our selection of free Boxing books in PDF format.

We hope you liked it and already have your next book! Staying sideways keeps less target area available for an opponent to attack. During a kickboxing match always be aware of your opponent. Keep your chin tucked in and keep your eyes trained on your opponent at all times. Always keep your lead hand ready to make a jab, and protect your jaw with your other hand.

Your legs should always be slightly bent at the knees. And you should standing on the front balls of your feet. Keep a sideways stance to your opponent and make less target areas available to punch or kick. Also a sideways stance makes it easier to defend with a single arm, or a thigh block. Now is the time access your opponent during the kickboxing match. Can you strike your opponent with a kick? Can your opponent keep you at bay with a kick?

Can you strike your opponent with a punch? Can you block any punch from your opponent? Do you have more stamina than your opponent does? Can you close in and perform a strike? Does your opponent have more stamina than you do? Can you fend off your opponent while you recuperate? Can you force your opponent to retreat backwards across the ring?

Does your opponent force you to retreat across the ring? Can you find an opening in your opponent to strike?

Can you wear down your opponent, and force an opening to strike? These are the questions that can only be answered during the kickboxing match. They cannot be planed for ahead of time. So you must be aware of your opponent at all times and be prepared for whatever comes just as it is happening. Being aware of the situation enables you to plan your next move.

If an opponent is especially good with his or her punching technique, then you have the option of ducking the punches. And coming back up and performing some punches of your own. If your opponent seems more skilled or lucky than you are. When you sense your opponent is wresting for an instant, close in and strike. A good way to wear down an opponent is to make some feint punches to the head. Then follow up with a real strike to the head. A feint kick can make your opponent move faster and burn up more energy.

Then you can close in and make either a punch or a short-range kick. Continued on page 12 Page 12 The School of Kickboxing Kickboxing sparring strategy Continued from page 11 The 12 rules of thumb, when sparring in a kickboxing contest. Close in on your opponent and strike first When you come in close, kick first. Then get in even closer and punch first. If you strike first you are reducing the amount of reaction time for your opponent to choose a defense option.

Also you may be able to take your opponent by surprise. Or unsteady your opponent. Always perform a jab punch with the arm, or kick with the leg and foot closest to your opponent: This is the fastest way to attack and destabilize your opponent.

This will also reduce the amount of reaction time for your opponent to plan a defense. Always keep your position or stance in mind during a fight. Always perform a cross punch with the muscles in your leg, hip and shoulder A punch must be in concert with the other muscles in your body Always swivel your rear knee inward and twist your hip forward in the direction of your blow. If you made a proper cross punch, you should feel the front Deltoid muscle touches your lower jaw or cheek.

When in a boxing ring always observe good footwork techniques. The Dance. Travel on the front balls of the feet. This will give you greater speed and mobility while sparring, Springing. This will deplete the energy if you receive a blow. And while firing off a punch, raise higher up on your legs for added power for your punch. Always lead with stabbing attacks, and only follow up with slashing attacks Begin by kicking or punching your opponent, Kicking to be done with a strait technique This always is a fast move and this attack may confuse and disorient your opponent.

A slashing attack like a knife hand strike is always more powerful but takes time. And your opponent can guess What your next move will be and defend against it. Circle your opponent constantly. Look for an opening to make a strike; this will also be a physiological weapon to defeat an opponent.

If your opponent sees you making circles around him he may panic and make mistakes. Stay in close. If your sparring opponent is shorter than you are: Use your size advantage. Keep as far a distance as possible. And use your leg techniques as much as possible Stay far away and fight effectively with kicking. If your sparring opponent is heavier than you are: Since you are lighter than your opponent.

If your sparring opponent is lighter than you are: Since you are heavier than your opponent. Use as much strength as possible If your sparring opponent is slower than you are: Get close to the opponent and use some fast techniques. And back off fast! Circle your opponent and attack again. Turn around on your heel as your opponent circles you.

Then strike your opponent and try to score some points with some quick techniques. Page 13 The School of Kickboxing Releasing the energy from within you! Gathering and releasing the energy from within you To begin this exercise in gathering and releasing energy from within you, You must stand in front of a punching bag In this set of exercises you will discover that you have both physical and mental energies that can be released when Called upon, And you can tap these physical and mental energies for use in kickboxing and in life Your body naturally contains and releases energy, When you eat a meal you convert your food into energy Any unused energy is stored away as fat to be used as energy later, Your body needs energy to live and to function Your brain is part of your body too, and as such your brain has a vast amount of potential energy to call upon Your human brain is a major organ contained within a cranial vault on top of your spinal column A part of your brain is called the mind!

The mind is intangible and mysterious, In short the mind is your thoughts! Your brain is a tangible and physical organ, which lies within the protected confines of your skull which generates electrical impulses. This is called kinetic linking, That is the kinetic energy in your feet and legs can travel upward forming momentum Linking the movement in your feet and legs into your arms and fists and this momentum is very powerful Kinetic linking enables you to create the momentum your body develops during any rapid movement Did you ever notice when you are running that you cannot come to a sudden stop without falling down?

This is how you train to quicken your reflexes. This is how you train your body to overcome your slower reflexes and develop blinding speed Page 14 The School of Kickboxing Releasing the energy from within you!

Gathering and releasing the energy from within you Prepare to Strike! You are not imagining things! Callisthenic exercise is one of the most important things you can do in kickboxing school! If you do some warm up exercises before starting your work out you can reduce the chance you will be harmed by heavy training or even fighting in the ring. Also it is a good way to get your heart rate up and loosen your muscles up for a good workout. All good workouts begin with simple stretching exercises.

These are to get the blood flowing through your muscles. And for stretching your muscles so they will be able to perform properly while exercising. Before doing any push ups you should do some circling motions with your outstretched arms. Before doing any sit-ups you may want to do some toe touches first.

All kick boxers the world over use four basic exercises to warm up for class. Push-ups 2. Sit-ups 3. Jump rope 4. Kicking and stretching exercises And these are done before any weight lifting or boxing of any kind.

But we will delve into that later, for now we will concern ourselves with classroom exercises. Push-ups are important because they develop the muscles in your arms and shoulders.

Experience and exercise will enable your arms to punch with speed and regularity. Sit-ups are important because they develop the muscles in your Abdomen. And strong abdominal muscles enable you to take a punch in your mid-section without receiving much damage. And a strong well developed mid-section is the mark of finish for any good body builder. Jump rope is important because is develops the muscles in your legs, and increases your heart rate.

And develops the stamina you will need in a kickboxing match, and stamina is your number-1 tool during A kickboxing match, you can never have too much stamina. Leg stretching exercises enable you to kick your legs properly at an opponent. Most students of kickboxing or any other martial arts are only able to kick so high. But stretching exercises Allows your muscles and your tendons to stretch and move more freely and deliver the explosive kicks.

This is the hallmark of the martial arts. And of course running. The ability to have your body move rapidly and your heart pump huge amounts of blood without tiring is of the utmost Importance in a boxing match.

This is done by training your body to store and deliver huge amounts of energy. To do this you begin your day by running. Running develops the muscles in your legs and builds the breathing capacity of your lungs. Running enables your body to store huge amounts of energy. You begin your running by picking a route close to your gymnasium. It should one free of people or auto traffic. You start by doing some warm-up exercises to get the blood flowing in your legs. You do this by doing some deep knee bends.

You might want to keep a steady pace. The idea would be to be able to run around the block without tiring. Remember a kickboxing match lasts for exactly three minutes.

And if you can last those three minutes without tiring you have a decided advantage in the boxing ring. It is important to store massive amounts of energy before you even go into the match.

And the ability to store and use huge amounts of energy cannot be underestimated. Start by doing only 3-knee push-ups daily, every day until you work up to E-Z Cals are probably the most easily learned form of exercise you can do.

The entire program can be learned within hours, and most people can do these, no matter what condition they are in. They are low impact meaning that they will do little wear and tear on your body as you exercise. Most people can only do 2 to 3 push-ups when they first begin an exercise program But slowly you will develop the endurance to do more As you muscles and stamina develop you can do other more extreme exercises to get yourself, fighting fit.

Until then start on these and work your way up. NOTE: As always before doing any callisthenic exercises you should do some stretching first. To loosen up your muscles and get them ready for your workout. The Knee Push-Up This beginning exercise is called the knee push up.

Simply stated you are doing a standard every day push up. But instead of using your toes as a fulcrum, you are using your knees. Lay face down comfortably on the floor. Your arms should be directly underneath your shoulders. Your legs should be bent at the knees upwards. Push your arms downward to the floor. Fully extend your arms downward. You should be forcing your torso into the air. You should be rocking backward on your knees.

Slowly lower your torso to the floor. Do not let your chest touch the floor. And repeat the process try to work up to NOTE: Always start by doing a few sit-ups and working your way up to higher numbers as time goes on.

Start by doing only 5-knee sit-ups daily, every day until you work up to 35 The Abdominal lift or crunch This beginning exercise is called the abdominal lift. This is the very same sit up you did in grade school This is not as good as doing a sit up with strait legs, but this is a marvelous exercise to start out with.

And as your abdominal muscles develop you can do the more intense sit-ups later. Lay flat on your back with your knees up. And your feet flat on the floor. Place both hand behind your neck. Lift your torso into the air with the muscles in your abdomen With your hands behind your head. It is not necessary to completely sit up doing these easy calisthenics exercises You can simply raise your torso up so your shoulders and upper back are no longer touching the floor And slowly lower yourself back down.

These in itself shall exercise your abdominal muscles. Lift your shoulders off the floor for a moment And slowly lower your torso back to the floor. NOTE: Always start by doing a few jumps and working your way up to higher numbers as time goes on.

Start by doing only 10 jump rope cycles daily, every day until you work up to or four minutes. One of the healthiest aerobic exercises is jumping rope. It builds stamina for your body This is the ability to move fast for long periods of time without getting tired. And its great as a warm up exercise The only materials needed are a 7-foot rope or cord. You may want to wear shoes and socks for protection. Hold the jump rope evenly in both hands with the loop touching the floor In front of your feet.

Step forward over the rope so the rope is behind your feet. Now twirl the rope from behind you. Over your head to in front of you When you see the rope in front of your eyes jump up and allow the rope To travel under your feet Twirl the rope back over your head and repeat.

A more complicated form of jumping rope involves Standing on one leg and jumping rope. This is done by alternating legs 2 jumps or cycles on each leg. Three Minutes a day or cycles is all it takes to develop The stamina of a champion Start by doing as many as you can and gradually work up to more. Page 19 Leg Stretching Exercises. Leg Stretches For explosive kicks you cannot underestimate the value of leg stretches, whether it is a front-kick or a side-kick. You really have to stretch the muscles in your legs to get the proper kicking motion And strong legs mean powerful kicks.

And limber legs means accurate and fast kicks. The Forward Leg Stretch. Sit on the floor with your legs spread out as far as they will go. Outstretch your arms and rock your torso forward and try to go forward By placing your hands all the way in front of your feet.

Rock back and forth if you have to but drive your torso forward And as close to the floor as possible Left Forward Leg Stretch. Out stretch your left leg as far as it will go. Lean your torso over your right thigh and try to touch your left toes. Rock back and forth if you have to so you can stretch those hamstrings. Right Forward Leg Stretch. Out stretch your right leg as far as it will go. Lean your torso over your right thigh and try to touch your right toes.

This is done by stretching the muscles in your legs so they can stretch in the direction of a kick. You must not only stretch the muscles to build up to successful kicks. But you must work with the tendons and the ligaments so they will have the elasticity to move sharply and kick Explosively.

The tendons are fibrous material that holds muscles to the bones. Its better to balance out your exercises so your body can receive the full benefit of bodybuilding and exercise. What good are strong legs if your feet are too weak to handle all the extra weight of your muscles. Exercise builds up muscles and stretching builds up all the rest of your body. You can only do it by properly as an unconscious habit.

Timing is when you perform more than one technique at a time, that link together to commit a single technique. Timing is a rhythm of two or more actions in kickboxing techniques to achieve a single desired action. Ducking and bobbing Divide a room in half with a rope or cord, the rope should be only about shoulder height while standing strait up.

Stand beside the cord. Now bend your knees slightly. Not crouching but underneath the rope. Step forward diagonally under the cord with your gloves in the home position protecting your face.

Now straighten up so you are in the boxer position and the cord is at eye level. Fire off a cross left cross punch while stepping forward with your left front foot and twisting your torso forward, Now once more from this side of the room, bend your knees down and raise your glove to guard your head.

Fire off a right cross punch while stepping forward with your right front foot and twisting your torso forward You may use this exercise to any variation to improve your timing and performance. You may add kicks and punches tool.

Do this exercise while traveling forward along the length of the rope until it becomes second nature to you. Duck 2. Rise up 3. Block with right hand 4. Step forward with left foot and punch with left hand 4. Duck 5. Rise up 6. Block with left hand 7. Step forward with right foot and punch with right hand Speed and Timing.

Speed is one of the most important elements in kickboxing. If you can develop sufficient speed then you are already formidable in any fight. The faster the fighter is, the less time an opponent has to contemplate, or counter any move. And when an opponent has run out of speed or energy he is totally powerless against the fighter who still has speed.

The ability to have and maintain speed, while an opponent looses all of his is the only way a fighting match is won. No matter how huge or skilled be might be is has been scientifically proven that stamina will always win the fight.

Strength is fine, but speed is king in the ring. A timing exercise to improve your block. Stand close to the beginning of the cord. Not fully crouching, but slightly crouching under the rope or cord. While ducking low underneath the cord, travel under the cord with one glove protecting your face and the other glove beside the cord.

Now straighten up and place your gloves in the home position in the basic fighting stance. Now duck under the rope to the other side of the room, raising your guarding fist to the level of the rope and guarding your head with your other glove. You may use this exercise to any variation to improve your timing and performance.

Page 21 Training with a punching bag. The punching bag is the most important part of kick boxing training. All kickboxing and muay-thai matches are fought in the ring, but they are won in the gymnasium. Case in point, training with a punching bag is the single most important exercise in kickboxing.

Before you even get into a kickboxing ring you must spend much more time in the gymnasium Building up the muscles in your arms and legs for that day when you enter the ring for a bout. If you practice constantly with a punching bag for 3 minutes a day your arms will become both strong and fast.

Speed is king in the ring, so build up your speed and stamina by practicing punching techniques on the punching bag. Make your arms pound for 3 minutes. Then day-by-day the pounding shall get easier and easier. Until punching the bag is as easy as picking up a feather. This is when you walk on the front balls of your feet. Always circle your bag when practicing! Also this will help to psychologically unnerve an opponent.

When practicing with a punching bag your knees should already be slightly bent so you can absorb a blow. Also when it comes time to punch. Spring Upwards! This will deliver a knock down blow, and can even be a knock out blow!

First strike the bag with your fists for a moment to build up speed. Days later! Really thrust your back and shoulders into the punch without sacrificing speed And really build up your punching. Always stand on the front balls of your feet while on the punching bag like you are in the ring. Within weeks, you shall be a solid man killer with your bare fists.