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ISCA Guidelines for Boxing and Kickboxing Based Programs
Music Cadence - Select Music tempos between 128-132 bpm. At faster Tempos (above 132 bpms), technique and safety are seriously compromised. Technique and safety are seriously compromised as music speed is increased. Posture - Head should be up, shoulders back and down, chest up, core muscles isometrically contracted. Knees and elbows should not be locked. When bobbing and weaving, maintain the spine in a neutral posture and bend from the knees not the back. Maintain posture when kicking and punching. Keep your balance by maintaining your center of gravity within your base of support. Warm-up - Sport specific warm up should be 7-9 minutes. Include static, dynamic, and sport specific stretching of the muscles to be used. Light movement rehearsal (boxer's shuffle, side-to-side steps, and bobs and weaves). Rhythmic limbering exercises Punches and kicks - Control the speed and range of motion for all punches and kicks. Avoid overextending the range of motion and performing forceful/ballistic movements that lock out the joints. Punch at shoulder level or below to avoid impingement of shoulder and protect the rotator cuff. Keep the punch at 1/4 turn inward. Avoid inward rotation of the fist greater than 1/4. Keep elbows perpendicular to the floor. Do not hyperextend the elbow. Emphasize low kicks at knee height for beginners. Do not hyperextend the knee. As fitness level increases, participants can kick higher provided they are not compromising balance or posture. Never compromise form/balance for height. When kicking, the weight bearing foot should be firmly planted on the ground. Avoid Kicks that involve pivots on the standing leg greater than 90 degrees. Plyometric or Jumping Kicks - Avoid performing plyometric kicks or jumps for more than one minute at the time. Always show modifications to these moves. Cool-down - Use lower intensities of the sport specific movements. These movements should allow the body to gradually slow down and recover from the workout. Stretch the major muscle groups including those of the low back, hips, thighs, shoulders, chest and arms. Equipment Utilization
Gloves: - 12 or 16 oz gloves can be added to the workout for additional resistance and protection
and for sport specific training. Once gloves are added, the duration of punches needs to be reduced.
Do not exceed 10-15 seconds of continuos punching with the same arm.Punch Mitts: - Only trained/certified instructors should hold punch mitts for participants. The qualified instructor will go to each participant and allow him or her to strike the punch mitts. Instructor will concentrate on teaching proper technique speed of movement, balance, and coordination. About the Authors
Thomas "The Promise" Trebotich is a world class athlete, trainer, and international presenter.
Thomas focuses on teaching sport specific exercises and athletic style workouts. He is the
founder and president of Promise Enterprises, the largest continuing education provider of sport
specific programs in the fitness industry.Joseph Signorile, Ph.D., is an Assistant Professor and researcher at the University of Miami. Under Dr. Signorile's direction, the activity programs of Promise Enterprises have been analyzed and modified to provide optimal benefits aerobic and anaerobic training. Dr. Signorile is extensively published in his areas of expertise including muscle physiology, metabolism, training and senior fitness and he is a member of ACSM, NSCA, and the American Physiological Society. References
Promise Enterprises (1986). The Kick Box Exercise Training Outline. Pages 1-31.Treb 6, Inc. The Promise. The Kick Box Exercise. Promise Enterprises (1992). The Kick Box Study Guide. Slide 1- 88. Treb 6, Inc. |
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