Kickboxing For Beginners | Kbands Kickboxing Ladder Warm Up
Kickboxing and other martial arts provide competitors and fitness enthusiasts with a high intensity combination of cardio and power training. Throughout all of the hits, kicks, slams, and takedowns, which may be involved in a combat training session, athletes will be using a large amount of energy and a wide variety of muscle groups to perform these actions.
Athletes who perform a proper kickboxing warm-up will attain kickboxing benefits such as how to kick higher, how to strike quicker, and how to avoid injuries. When athletes are trying to learn how to kick higher and strike quicker they need to go through a flexibility training routine to increase the flexibility of the muscles that will be used during training and competition. Athletes must then use dynamic warm ups (like the Kbands Kickboxing Ladder Warm Up) to help the body increase core temperature, lubricate the joints, and increase the amount of muscle fibers firing in the large muscles of the thighs, back, and shoulders.
Kickboxing benefits can be achieved just by taking 10-20 minutes to perform a quick kickboxing warm-up. This kickboxing warm up should consist of 5-10 minutes of light jogging or vigorous walking before moving into flexibility training and finishing the kickboxing warm up with a dynamic movement that mimics the actions required during training.
Kickboxing Benefits: Warming Up The Right Muscles When Learning To Kick Higher
The muscles responsible for many actions when athletes are learning to kick higher are located in the hip, thigh, and abdominal region. Along with flexion and extension at the hips many of these muscles, and their smaller helping muscles, work to rotate and manipulate the torso and thighs when kicking, punching, or performing other rotational movements. Properly going through a dynamic kickboxing benefits warm up will allow these muscles to be loose and ready to perform powerful and dynamic kickboxing movements.
The use of Kbands Leg Resistance Bands during a dynamic kickboxing benefits warm up will further enhance the muscle fiber activation in the thighs and legs. This enhanced muscle activation will allow for quicker, more powerful, strikes to be made during kickboxing training sessions.
Athletes should explore the Recovery Section to learn about the implementation and benefits of self mysofascial release with the Recovery Foam Roller before and after training sessions. Athletes can also explore flexibility exercises and a wide variety of dynamic kickboxing warm ups.
Kickboxing For Beginners: The First Step Is The Warm Up
A dynamic kickboxing benefits warm up consisting of a Speed and Agility Ladder, along with a set of Kbands Leg Resistance Bands will allow kickboxing participants to warm up their legs while moving through a wide variety of different speed and planes of motion. The Kbands Kickboxing Ladder Warm Up is also a great kickboxing beginners drill that will not only warm up younger, less advanced athletes, but can also help them in their quest to learn how to kick higher.
Athletes will first need to lay the Speed and Agility Ladder flat on the ground before attaching the Kbands Leg Resistance Bands securely just above the knees. Athletes will need to perform 4 different warm up exercises to achieve the full range kickboxing benefits while training and learning how to kick higher and harder.
Athletes will begin by positioning themselves at one end of the Speed and Agility Ladder. Athletes will begin by quickly tapping both feet inside of the first Speed and Agility Ladder square, then quickly hopping out of the square, jumping the feet to the outside of the square, slowly performing a wide squat, then accelerating their body back up to quickly tap their feet in the next square and repeat the squatting motion. In order to achieve the full kickboxing benefits while training athletes should slowly sink down in their squat and quickly jump out of the squatted position.
Athletes will perform 2-3 down and back, resisted sets of the kickboxing benefits warm up before moving into the next phase of the Kbands Kickboxing Ladder Warm Up, the resisted “in and out”. For this portion of the kickboxing benefits ladder warm up athletes will keep the Kbands Leg Resistance Bands attached just above their knees and position themselves so they can move laterally down the Speed and Agility Ladder. Athletes will quickly move laterally down the ladder by alternating placing each foot in each square of the Speed and Agility Ladder. Athletes will quickly shuffle their feet in and out of the Speed and Agility Ladder, placing only one foot inside the ladder square at a time. Athletes will perform 2-3 resisted down and back sets of the kickboxing benefits warm up, facing the same direction during the entire warm up drill.
Next, athletes will move into a “lateral high knee” movement that will greatly enhance the readiness, and effectiveness, of the hip flexors and legs. Athletes will keep the Kbands Leg Resistance Bands attached and again move down the Speed and Agility Ladder in a lateral motion driving the knees up, and tapping both feet in each square as they move down the Speed and Agility Ladder. Athletes will perform 2-3 resisted down and back sets of the drill. Athletes will face the same direction throughout the “lateral high knee” portion of the kickboxing benefits warm up. This will allow both sides of the body to be properly prepared for training or competition.
The final phase of the Kbands Kickboxing Ladder Warm Up is the “forward high knees”. Athletes will use a similar high knee motion but will move forward down the Speed and Agility Ladder, instead of moving side to side. Athletes will work to place one foot in each square as they keep the Kbands Leg Resistance Bands attached and perform 2-3 down and back sets of the kickboxing benefits warm up.
Kickboxing Benefits: Kickboxing For Beginners
The Kbands Kickboxing Ladder Warm Up is a great kickboxing for beginners warm up routine. The use of Kbands Leg Resistance Bands will allow athletes muscles to learn how to kick higher as the muscles in the hip flexors, thighs, legs, and core are all warmed up, and ready for increased activation during the kickboxing training session.
Along with the resistance kickboxing for beginners warm ups should be easy to follow and have a certain flow and progression. The progression from the Rhythm Squats to the Forward High Knees will release greater kickboxing benefits due to the Kbands Kickboxing Ladder Warm Ups progression in speed and intensity.
Athletes who are looking for more kickboxing for beginners’ drills, or exercises to learn how to kick higher, can go to the Training Section and check out a wide variety of drills and training equipment which will enhance a wide range of kickboxing benefits in any athlete.
Boxing / MMA Training Equipment