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Kickboxing: Student Syllabus
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§ Always bow when entering or leaving the Dojang (training hall) § Arriving late or leaving early is not only disruptive to the class, but can be dangerous to the student as they will miss vital warm-up and stretching periods of class. Please do your best to arrive promptly. § Always ask permission from the instructor before joining class if you have arrived late. § Always refer to the instructor as “Sir”, “Miss”, “Mr.”…and show respect to your fellow students. § Always follow the instructor’s instructions. § No running or shouting unless instructed to do so. § No eating or smoking. Water is the only beverage allowed in the training area. § Ensure that clothing and equipment are clean and in good condition. § No Shoes are allowed in the training area. § Toenails and fingernails must be clean and neatly clipped for safety and hygiene reasons. § If you suspect that you have a contagious condition of the feet, ie: verrucca, athlete’s foot, please wear socks during training until the condition is no longer contagious. This is the only time socks are allowed, as they are dangerous and may cause slipping. § Beginners may wear loose-fitting workout apparel until they have been promoted to their first belt level. At that time, all members must wear the school-approved uniform, which can be purchased at reception. Uniforms must be clean and pressed and worn as a complete set, both top and bottom. Once a belt has been awarded, the student must wear their belt in classes at all times. § No jewelry or hard hair clips are allowed during training. Only a plain wedding band is allowed. Rings with stones must be removed. § No unnecessary conversation or laughing allowed during class.
ALL STUDENTS are required to provide their own bag mitts and hand wraps.
RED BELT STUDENTS (and higher) are required to provide their own sparring equipment. Equipment must include the following: Men: Groin Guard, Head Guard, 10oz. Boxing Gloves, Foot Pads (must cover toes completely), Shin Guards (must be foam, no hard plastics), and Gum Shields Women: Groin Guard (optional but recommended), Head Guard, 8oz. Boxing Gloves, Foot Pads (must cover toes completely), Shin Guards (must be foam, no hard plastics), Chest Guard (optional) and Gum Shields
Hand wraps help protect the bones and tendons in your hands when you are training. They also help support your wrist and thumb and protect the knuckles from being grazed/rubbed raw. To help prevent injuries, always wrap your hands before working out. · Proper tightness of hand wraps is important. Wraps should be tight enough to stay firmly in place, but not too tight, or they will hamper circulation. You should be able to form a correct fist, with the knuckles covered by the wrap. Wrapping takes practice. If your hand wraps do not feel right, do them over. · Hand wraps have a top and bottom. Some are clearly marked "This Side Down." The reason is that the Velcro fastener should be face up when finished. If you started with the wrong side down, just give the wrap a twist at the end of wrapping. · Hand wraps can be machine washed and dried, but put them in a sock wash bag to prevent tangling. · Let wraps dry after a workout and then roll them before using them again. If you work out several times a week, use a couple of pairs.
There are different ways to wrap hands. Some add extra protection to the knuckles, while others help keep the wraps from moving and loosening. Every fighter has their own individual style of wrapping, depending on where he or she wants the extra support, and what kind of wraps they are using. The following instructions are for wrapping left hand with 9' cotton Velcro fastened wraps . Right hand is wrapped in the same manner.
requires a minimum of 12 weeks CONSISTENT training
requires a minimum of 12 weeks CONSISTENT training
requires a minimum of 12 weeks CONSISTENT training
requires a minimum of 12 weeks CONSISTENT training
requires a minimum of 24 weeks CONSISTENT training
requires a minimum of 24 weeks CONSISTENT training
requires a minimum of 24 weeks CONSISTENT training
requires a minimum of 48 weeks CONSISTENT training
requires a minimum of 48 weeks CONSISTENT training
Your final belt knot should look like this.
Kickboxing Stances and Guards:
Basic Full Guard Stance: The fighter stands with their feet a shoulder width apart and takes their stronger foot straight back. Both feet face forward, the heel of the rear foot is off the floor, both knees are bent and the weight distribution between the feet is 50/50. The torso is turned partially away from the opponent, the back is hunched slightly and the chin is dropped towards the chest. The hands are raised to either side of the head and slightly in front of the face, the arms are bent with the elbows tucked in and the shoulders are relaxed.
High Full Guard Stance: This is similar to the stance above, however, the torso is more square on towards the opponent. Also, the hands are held higher, with fingertips touching the hairline, palms toward the face. There should be enough space between the hands to allow the student to see their opponent, but not enough space to allow the opponent’s fist to get through the guard. This guard is a good defensive guard and makes it easier for the student to cover up against an aggressive puncher.
Half Guard Stance: This stance is different to the stances above, as the student stands sideways to their opponent. The rear hand is held high next to the face with the elbow tucked in. The upper part of the front arm is held in line with the side of the body and the lower part of the arm is horizontal protecting the stomach. The chin is protected by the rear hand and the shoulder of the front arm. This stance can be utilized effectively by those who are good with front leg techniques.
In practice, the fighting stance is dynamic, and changes with the circumstances. For example, a student may adopt a half guard stance when in kicking range, switch to a full guard stance when punching, and then change to the high guard stance when defending.
All classes contain an element of fitness training, typically at the beginning of each class. This serves two purposes: Firstly, it increases the student’s general fitness and makes it easier to meet the greater physical demands as the student progresses through the belt system. The instructor will generally aim fitness goals at the students in the class who are the fittest, in order to make them work, and to motivate less-fit student. It is important for beginner students to recognize what will be expected from them, and to push themselves to the next level. It is important to remember that each of us is equipped with a self-diagnostic system which tells us how much we can do. If you feel pain or feel extremely out of breath, then STOP or SLOW DOWN. This is especially important if you are beginner. If the instructor asks for twenty press-ups, but you know you can only manage five, then try for six but no more. Often the instructor will offer a variation for those students who are not yet as fit or as strong, ie: press-ups on the knees. However, always remember that if you are trying to get out of working hard by doing less than you are able, then you are only fooling yourself.
Fitness is very important for sparring. It is often the fitter student who wins a sparring bout, even against an opponent who is more technically skillful. Many times the talented, but lazy, student who can perform excellent technique with little effort will neglect their fitness training. Students should never underestimate the importance of the fitness required to spar, and especially to compete.
Another benefit of fitness training is to ensure a proper warm-up. Physical activity is stressful to the body and particularly so in the martial arts. It is vital, therefore, to warm up properly before the kickboxing techniques are drilled. If you have arrived late for class and have missed the warm-up, then you must do some exercises yourself before joining with the rest of class.
Each student is expected to show a standard of fitness appropriate for their grade / belt-level, which is necessary to perform the relevant techniques with realism, power, speed, and effectiveness. It is understood that each person has a different personal ability and this is taken into account by the instructors.
Power is generated in a combination of ways listed below:
Reaction Force: This is using another part of the body as an opposite force. For example, pulling the lead hand back when following a jab with a cross.
Bodyweight: The subtle act of dropping or shifting the bodyweight just prior to impact helps to transfer some of that bodyweight to the striking tool.
Hip Twist: Every punch should use hip twist using a whiplash effect to use the body’s momentum to transfer energy to the striking tool. To maximize power, the hip twist occurs a split second before the punch is thrown. When combined with the shift in bodyweight, this allows you to strike with much more force.
Focus: This is harder to grasp. Basically this is the act of concentrating on the technique that you are performing. With proper focus you can “channel” all your efforts into the technique and produce more power. Focus is greatly aided by proper breathing.
Breathing: When performing a technique, the student should breathe out sharply so that the air is expelled just prior to impact. Some martial arts believe that this is a way of focusing energy and “life force”. A more scientific explanation is that the short, explosive exhalation of breath tenses the abdominal muscles, which increases power to the major muscle groups and prevents impacts from “winding” you.
With enough practice, the Kickboxing student can learn to instinctively combine all the above elements. True power is fluid and almost effortless. Tensing up and trying to hit hard creates the opposite effect, as your muscles work against each other and make your techniques less powerful. Relaxing between each burst of power is more productive. Power is not about physical size, but about the application of the correct technique.
Pad work is a very useful training tool and features heavily in Kickboxing. Students use various types of pads to practice techniques. It is used to generate technique, power and fitness. Skill is achieved by being able to hit a target accurately using the correct form. Also, the balance required to hit a solid object is different from that required to throw a technique in thin air. It also gives the student an indication of the likely effectiveness of their techniques in sparring.
It is important that the pad holder uses reciprocal energy, this means that the pad holder “hits” the blow at the same time that the hitter strikes it. This ensures that the hitter does not hyper-extend their limbs, and the holder gets a sustained workout.
Techniques are often performed using as near to maximum power as possible. This is done to promote “muscle memory”. However, if you are partnered with someone who cannot physically withstand your full power techniques, then you must tone things down and use self-control.
This is where students are required to perform various techniques and combinations in the air. The instructor may use this method to introduce new techniques. The higher the grade of the student, the more complex and physically demanding the techniques will be. If performed correctly, the student will become tired very quickly. Techniques should be performed in real-speed, with maximum power and focus. Line work is a basic and fundamental part of each grading. Here the examiner can assess each student’s ability to perform basic techniques while retaining correct stances.
This is an opportunity to test your ability and mental prowess against an opponent within the framework of rules and supervision. Protective equipment is mandatory. Our school enjoys an excellent reputation as being a safe place to spar. This is due to the responsible and friendly attitude of the students. Techniques are all to be aimed above the belt (with the exception of leg sweeps), with target areas being to the front and side torso, and the head.
Contact levels vary widely, but the rule on this is simple: Contact is set at the level of the person who wants to spar at the lowest level. This means that students who are not able to handle heavier contact, should be able to spar and perfect their techniques without fear of getting hurt. This rule is strongly enforced at our school.
There are some people in the school who are experienced fighters and are capable of sparring to high contact levels. This is acceptable provided that both parties are aware that they are going to spar hard and they are happy to do so. Beginners might witness what may appear to be an intense or dangerous fight. They should realize that the two fighters involved are actually showing a display of great skill and self-control, their techniques are controlled and there is no malice or ill intent between them.
Beginners are not expected to be able to spar at that level. It must be pointed out that, as a combat sport, the potential for injury does exist. But remember, you are far more likely ot get injured playing hurling or rugby, and our school has an excellent safety record.
The following pages outline the basic requirements for each grade. These techniques should be seen as the minimum needed in order to attain the next belt level. In class practice, students may learn various techniques well in advance of when they will be tested on them. This does not mean that people can “skip” grades, but it means that students have plenty of time to get familiar with the techniques and perform them to a high standard in both pad work and sparring when it comes to the relevant grading.
Although techniques are usually listed individually, in order to show proficiency the student must be able to use them in combinations. Possible combinations asked will vary from grading to grading at the discretion of the instructor. The student must be prepared to perform all relevant techniques in any possible combination. Techniques must be performed with speed, power, focus, realism, and technical accuracy. Eligibility to grade (promote) is based on the student’s consistent attendance to training, behavior in class, and improvement since prior grading.
At each grading ceremony, the student is expected to show improved performance of all previous material, as well as improved fitness levels since their previous test.
Beginner to White Belt: (novice level) Requires a minimum of 12 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Stances: Basic Full Guard Stance High Full Guard Stance Half Guard Stance
Upper Body Strikes: Jab Cross
Lower Body Strikes: Front Snap Kick (front & rear leg) Round House Kick / Turning Kick / Round Kick (front & rear leg)
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills and Pad Work.
White Belt to Red Belt: (novice level) Requires a minimum of 12 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Upper Body Strikes: Backfist
Lower Body Strikes / Blocks: Front Rising Kick (front & rear leg) Axe Kick (front & rear leg) Crescent Kick (front & rear leg)
Movement: Stepping In Stepping Out
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills and Pad Work. The student must be prepared to utilize any previously learned techniques in combination with new techniques.
Red Belt to Yellow Belt: (novice level) Full Sparring Gear is REQUIRED at this level. Requires a minimum of 12 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring.
Upper Body Defences & Counters: Parry Jab, Parry Cross Parry Jab, Return Jab Parry Cross, Return Cross
Lower Body Strikes: Sidekick (front leg)
Lower Defences & Counters: Cover Round House Kick, Return Round House Kick Cover Round House Kick, Return Jab/Cross
Movement: Cross-Over Stepping / Skipping
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with new techniques.
Yellow Belt to Orange Belt: (novice level) Requires a minimum of 12 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring.
Upper Body Strikes: Lead Hook (head strike) Rear Hook (head strike)
Upper Body Defences & Counters: Cover Left Hook, Cover Right Hook Cover Left Hook, Return Left Hook Cover Right Hook, Return Cross Parry Jab, Parry Cross, Cover Left Hook, Cover Right Hook
Lower Defences & Counters: Low Parry Front Snap Kick with Stepping Evasion Low Parry Sidekick with Stepping Evasion
Movement: Jab/Slide
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with new techniques.
Orange Belt to Green Belt: (intermediate level) Requires a minimum of 24 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring.
Upper Body Strikes: Lead Body Hook Rear Body Hook
Upper Body Defences & Counters: Cover Left Body Hook, Cover Right Body Hook Cover Left Body Hook, Return Cross Cover Right Body Hook, Return Lead Hook
Lower Body Strikes: Reverse Sidekick / Spinning Back Kick
Lower Defences & Counters: Closed Elbow Cover Front Snap Kicks Closed Elbow Cover Sidekicks
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with new techniques.
Green Belt to Purple Belt: (intermediate level) Requires a minimum of 24 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring.
Upper Body Strikes: Lead Uppercut (head strike) Rear Uppercut (head strike)
Upper Body Defences & Counters: Bob & Weave to Outside (left & right) Bob & Weave right, Cross, Lead Hook Bob & Weave left, Lead Hook, Cross
Lower Body Strikes: Hook Kick Reverse Hook Kick / Spinning Hook Kick
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with new techniques.
Purple Belt to Blue Belt: (intermediate level) Requires a minimum of 24 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring.
Upper Body Strikes: Lead Body Uppercut Rear Body Uppercut
Lower Body Strikes: Footsweeps
Lower Body Defences & Counters: Lift to avoid Footsweep, Return Cross Lift to avoid Footsweep, Return Side Kick (same leg)
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with these new techniques.
Blue Belt to Brown Belt: (advanced level) Requires a minimum of 48 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students should demonstrate their understanding and proficiency for the below techniques during sparring. At this stage, the student must demonstrate perfect control over his or her techniques.
Upper Body Defences & Counters: Slip, Return Jab Slip, Return Cross Slip, Return Cross, Lead Hook
Lower Body Strikes: Scissor Kicks / Bicycle Kicks Jumping Reverse Side Kick Jumping Reverse Hook Kick
The student will be asked to demonstrate these techniques in any number of combinations to be decided on the day. This grading will incorporate Line Drills, Pad Work, and Sparring. The student must be prepared to utilize any previously learned techniques in combination with these new techniques.
Brown Belt to Black Belt: (advanced level) Requires a minimum of 48 weeks CONSISTENT training. Students with poor attendance will not be considered eligible for promotion.
Students may be asked any number of combinations of any previously learned techniques. Students are expected to perform combinations at a very high standard, and to demonstrate a very high level of fitness. This grading will incorporate Line Drills, Pad Work, and Sparring.
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