KICKBOXING FITNESS – Potentially The Most Versatile Physical Education Activity! Part 2

Introduction

Picking up where the first article ended, this article provides a list of potential training components, along with brief descriptions, that could be part of or emphasized in a properly designed PE fitness program!  

Training Components for Your PE Kickboxing Fitness Program

Kickboxing fitness combines and modifies traditional martial arts, boxing and self-defense techniques and movements into a dynamic exercise program. There are many aspects of health and fitness that can potentially improve through this training, including cardiovascular function, muscular function, flexibility, coordination, agility, reaction time, balance, brain health/cognitive function, emotional and mental health. The following are brief descriptions of each ‘component.’

Cardiovascular Conditioning

Cardiovascular conditioning is achieved through the repetitive performance of physical movement that elevates heart rate. Boxing and kickboxing training is typically promoted as super high intensity workouts – but the training intensity can be easily designed and/or modified, based on students’ needs (safety and effectiveness) and program objectives:

• Aerobic (low to moderate intensity) cardiovascular function (endurance),

• Anaerobic (high intensity) cardiovascular function (strength & power).

Cardio workouts can be performed as:

• Steady state - continuous activity at low to moderate intensity levels, or

• Interval training - the work/rest periods determined by participant fitness levels. 

Muscular Conditioning

Conditioning for muscle function (stabilization, endurance, strength, and power) is improved and maintained by performing movements against a resistance (a force opposing the movement). Resistance can be applied against any kickboxing movement pattern. Resistance training examples include using elastic bands to resist movements (this resistance is called ‘Continuous”), wearing training gloves, wearing shoes when kicking, striking equipment (heavy bags, focus pads, etc. – this resistance is called ‘Sudden Impact’), and more. 

Kickboxing fitness requires the body’s muscles to control joint movements in a wide range of ‘unique’ directions and angles, making a workout more functional than traditional exercise movement patterns. 

Overall muscle conditioning is more “complete” due to the application of resistance against a variety of joint movement patterns, which better prepares and conditions the body for activities of daily life! 

The type of muscle conditioning that is experienced is influenced by manipulation of various training variables, including (but not limited to):

• Load (level of resistance) opposing the movement

• The direction that the resistance force is applied, relative to the movement path

• Number of Repetitions performed

• Repetition Cadence (how fast each repetition is performed)

• # of Sets performed of each drill/activity

• Rest between sets

• Joint positions (joints that are directly and indirectly involved in the movements)

• Type of resistance (gravity-dependent, non-gravity dependent, inertia, continuous/sudden, etc.)

Flexibility – Dynamic and Static

Due to the nature of kickboxing movement patterns, dynamic and static flexibility for the whole body is enhanced. The wide variety of movement patterns require muscles to be stretched through the full range of joint motion. 

Dynamic flexibility is best performed during the warm-up segment of the workout. Start with movements performed “slowly” (gradually increasing in speed) in:

• Small range of motion (gradually progressing to full range of motion), and

• Short lever movements (gradually progressing to long lever movements)

Example – warm up for a Front Kick executed from a Fighter’s Stance

• Step 1 - Rotate the shoulders & hips while pivoting on both feet (slow to faster) 

• Step 2 - Rotate shoulders & hips, pivot feet and execute a rear leg knee strike (slow to faster)

• Step 3 – Repeat Step 2 but change the Knee strike to a front kick at ankle level target (slow to faster)

• Step 4 – Repeat Step 3 but execute the front kick at knee level target (slow to faster)

• Continue the progression to a kicking height that would be dictated by the individual’s ability.

Static flexibility is best performed at the end of a workout, during the cool down segment. This involves moving a joint into a position where it is extended to the point where muscle tension (NOT pain) is felt. 

Mobility

Mobility is the ability to move freely. Movement is caused and/or controlled by activated/functioning muscles being “told” what to do (and not do) by the brain and nervous system. Full range of motion movement is also impacted by joint structures and connective tissue (ligaments, tendons, etc.). To maintain and/or improve the ability to “move freely,” we must move ALL the joints in the body, in every possible movement pattern, through the greatest potential range of motion. This requires maximizing muscle function and flexibility! The very nature of kickboxing training involves joint movement in every possible plane and angle of motion!

Balance, Coordination, Agility, and Reaction Time

Improved balance, coordination, agility, reaction time is a direct result of learning the specific movements and combinations of kickboxing movements. Kickboxing movements, activities, drills, and routines can be manipulated to focus on specific improvements in balance, coordination, agility, and reaction time.

Balance is improved by manipulating variables that can impact the 4 ‘types’ of balance, which are:

• Static balance is the ability to maintain the center of gravity within your supporting base, while standing, sitting, or kneeling.

• Dynamic balance is the ability to maintain an upright position while your center of gravity and base of support are moving, and the center of gravity is moving outside the base of support.

• Reactive balance is the ability to compensate and recover from perturbations while standing, walking or during any movement.

• Functional balance is the ability to perform daily movement tasks (picking something up from the floor, getting dressed, etc.) that require balance.

Coordination is improved by learning and practicing new upper and/or lower body kickboxing movement patterns and combinations of kickboxing movement patterns.

Agility is improved by including kickboxing movements that involve changing direction quickly.

Reaction Time is improved through kickboxing drills that require a specific reaction to a specific cue. Two examples are:

• Performing a movement immediately after a PE instructor (or training partner) calls out a specific cue (reacting to a verbal command).

• Performing a movement immediately after a PE instructor (or training partner) performs a specific movement as a cue (reacting to a visual stimulus).

Brain Health/Cognitive Function

Brain health is enhanced through the same physiological responses that result from safe and effective exercise and physical activity. Increased blood flow and oxygen delivery to the brain resulting from exercise activities will improve brain health and function.

Cognitive functions can be challenged in a variety of ways during a kickboxing fitness workout. The key is to keep the mind engaged during the workout – make the students focus their thoughts while moving! One of the many ways to do this is by including reactive training in the workout. Another way is to have students perform simple math functions while executing specific kickboxing movements.

Emotional & Mental Benefits

Emotional & Mental benefits may be experienced from physical training and the goals that are achieved. Some of these benefits include:

• Confidence & Self-Esteem – is developed by:

• Starting, maintaining, and experiencing the physical results of an exercise program. Confidence and self-esteem are enhanced when an individual experiences improvements in physical appearance, capabilities, and abilities.

• Learning and mastering any new skills required to perform a kickboxing workout. A sense of accomplishment and internal power is developed as coordination and physical skills improve. 

• Discipline relates to having the mental and emotional control to perform and complete required tasks. Maintaining a workout program promotes both physical and emotional benefits. This is an indirect reinforcement for discipline development, which can positively impact other areas of s student’s life.  

• Respect is developed in two areas: 1) respect for oneself, and 2) respect for others.  

• Stress relief – think about! What is a normal reaction to something that causes negative stress? A clenched fist? Using that clenched fist to hit something? That is a normal response! So, what could be better than participating in kickboxing fitness where “striking” something is a normal part of the routine! The emotional stress relief experienced is a key benefit in today’s world of “fast” paced and high-tension lifestyles. 

Final Thought

Personally, I would love to see PE programs consider offering kickboxing fitness as a full semester or full school year option. Divide the long-term program into a segmented periodized program where different training components are emphasized in each segment. 

I hope this article has provided you with practical and useful information regarding the potential variety of student benefits that could be experienced through a kickboxing fitness PE program!

If you have questions or would like information about a complete program that integrates personal safety education, physical self-defense skills training and fitness conditioning into one PE program, please contact EmpowerUSA through the web site – www.empower-usa.com or email me directly at Tim@empower-usa.com. 

Remember, “ONE BODY, ONE LIFE, ONE CHOICE – BE SAFE & STRONG!”

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