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Kickbox Terminology |
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Kick Box Exercise Safety Considerations The ISCA Kick Box Exercise Instructor course uses the following terminology, developed by Promise Enterprises and The International Sports Conditioning Association (ISCA). Basic Terms Kick Box - An interval workout using changes in speed and resistance to provide the proper work/active rest duty cycle to provide a training effect. Interval Training - An interval workout is one where the intensity of the work is alternately brought into a high intensity Work Phase and a low intensity Recovery Phase. Center Position - Feet parallel and shoulder's width apart. Knees slightly bent with core muscles contracted. Fist held at cheek level with palms facing each other, elbows down, forearms perpendicular to the floor) and against the body. Left Foot Forward - Left leg and shoulder forward. Right leg back and to the right in a square stance. Knees slightly bent with core muscles contracted. Fists held at cheek level with palms facing each other, elbows down (forearms perpendicular to the floor) and against the body. Right Foot Forward - Right leg and shoulder forward. Left leg back and to the left in a square stance. Knees slightly bent with core muscles contracted. Fists held at cheek level with palms facing each other; elbows down (forearms perpendicular to the floor) and against the body. Boxer's Shuffle - Shift of body weight in any one of the three basic positions. Center, Left Foot Forward, or Right Foot Forward. It uses a concentric push phase followed by an eccentric catch phase. Boxer's Movements Side-to-side Crunch - A series of alternating side bends from the waist to the left and to the right side. Forward/Backward Crunch Motion - A series of forward and backward alternating bends from the waist. Bob and Weave - A series of half squats that cause dynamic sustained contraction of the quadriceps. Side Step Motion - This movement can be initiated in either Center Position, Left Foot Forward, or Right Foot Forward. Stepping to the side motion. Left foot steps out of center position moving left, right foot slides-in to resume center position moving left. Can also be performed with the right lead. Forward/Backward Step - From Right or Left Foot Forward, the lead foot moves forward and the rear foot slides forward to resume forward stance position. Then the rear foot moves backward and the lead slides backward to resume the forward stance position. Alternating Knee - Supporting leg is kept slightly bent as the knee raise exercise is performed with the other leg. Raise the knee to where the thigh is parallel to the floor and lower leg is perpendicular to the floor. Foot of the raised knee is dorsiflexed. Bring the leg down and repeat to the other side. This move is used as a warm-up or preparation for kicks. Alternating Straight Punches - From Center position, alternating left and right punches, extending arms outward in a forward motion, rotating fist ¼ turn inward. Arms return to ready position. Jab - Punch performed off the lead leg either Left foot Forward or Right Foot Forward. Cross - Power punch performed off the rear leg. The rear foot can be in a heel up or heel down position. To generate power the rear leg is pivoted up to 90 degrees on the ball of the foot to rotate the hips forward. Hook - Power punch performed of the lead leg. For the hook punch, the lead foot can be in a heel up or heel down position. To generate the power of the hook, both the lead leg and lead arm pivot up to 90 degrees. The lead forearm (of the punching arm) parallel to the floor at shoulder height with the forearm supinated until the palm is towards the face. There is an isometric contraction of all the muscles of the shoulder girdle and the arm. There is no elbow extension. Note: There is no rear leg hook. Advanced Upper Cut - Power punch performed either of the lead leg or rear leg: Rear Leg - Bending from the knees, bob downward and crunch sideward towards the rear leg. Pivot up to 90 degrees on the ball of the foot of the rear leg; drive the body upward with the punching arm supinated towards the face (palms towards face). Rotate and flex the obliques to the punching side and to end the punch at chin level. Be careful NOT to extend the elbow that remains in an isometric contraction. Lead Leg - Bending from the knees, bob downward and crunch sideward towards the lead leg. Pivot up to 90 degrees on the ball of the foot of the lead leg; drive the body upward with the lead forearm supinated towards the face (palms towards face). Lead leg punch terminates at chin level. Front Kick - Begins with a knee raise (thigh parallel to the floor) and lower leg perpendicular to the floor with ankle dorsiflexed. The knee extends and the foot points forward in a straight motion. The knee flexes back. Foot returns to the floor. Can be performed in Center Stance, and right or Left Foot forward Stance with either the Lead or Rear Leg. Side Kick - Begins with a knee raise (thigh parallel to the floor) and lower leg is perpendicular to the floor with ankle (of kicking leg) dorsiflexed. Push the heel/foot of the kicking leg and calf (lower leg) outward to the side turning the hip of the kicking leg slightly forward extending the knee so that the kicking leg is straight. Flexed the knee to return. Lower the leg and foot back to the floor. Can be performed in Center Stance, and Right or Left Foot forward Stance with the lead leg. Round House Kick - Begins with a knee raise (thigh parallel to the floor) with toes (of kicking leg) pointed. Abduct the leg (knee) at an angle slightly forward. Extend the knee of the kicking leg so that the kicking leg is straight. Flexed the knee to return. Lower the leg and foot back to the floor. Can be performed in Center Position, and Right Foot Forward or Left Foot Forward Stance with the lead leg. Step Over Front Kick - Begin in either a Right Foot forward or Left Foot Forward Stance. Rear leg steps forward past the front foot (the kicking leg). Raise the knee of the kicking leg in preparation for the Front Kick. Execute the front kick and return to starting position. Step To Side Kick - Begin in Center Position. Spport leg steps towards the kicking leg in the direction that the kick will be executed. The knee of the kicking leg raises up to execute a Side Kick. The kicking leg returns to starting position and the support leg returns to Center Position. |
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