Combat Sports

Single-Leg Kick Balance Drill

Slow controlled kicks held at extension on one leg, developing balance, hip control and end-range strength.

Balance & Stability

Gluteus Medius, Hip Flexors, Quadriceps

Adductors, Erector Spinae, Tibialis Posterior

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

single-leg kick balance drill, combat sports, boxing

Single-Leg Control

Combat Sports

Balance & Stability

Solo Pivot Drill

Repeated pivots on the lead foot practised alone, developing the angle-creating footwork that resets an exchange.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

solo pivot drill, combat sports, boxing

Combat Sports

Conditioning

Solo Stance Switching Drill

Practising transitions between orthodox and southpaw stances alone, developing the ability to attack and defend from both sides.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

solo stance switching drill, combat sports, boxing

Combat Sports

Conditioning

Jump Rope Double Unders

A skipping variation in which the rope passes twice under the feet on each jump, requiring higher rope speed and elastic ankle stiffness.

Forearm Flexors, Quadriceps, Rectus Abdominis

Skipping Rope

Gastrocnemius, Soleus

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

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Combat Sports

Conditioning

Heavy Bag Clinch Knee Drill

Continuous knees delivered while gripping the top of a heavy bag, simulating the clinch and developing knee endurance.

Gluteals, Hip Flexors, Latissimus Dorsi

Heavy Bag

Rectus Abdominis, Quadriceps, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

heavy bag clinch knee drill, combat sports, boxing

Combat Sports

Conditioning

Heavy Bag Elbow Cycle Drill

A continuous cycle of elbow strikes on a heavy bag, developing close-range striking rhythm and elbow conditioning.

Heavy Bag, Hand Wraps

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

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Combat Sports

Conditioning

Heavy Bag Teep Drill

Repeated push kicks into a heavy bag, developing the hip drive and the pushing quality that distinguishes a teep from a touch.

Heavy Bag

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

heavy bag teep drill, combat sports, boxing

Combat Sports

Conditioning

Solo Shadow Kicking Drill

Kicks rehearsed alone at full technical quality, including the full rotation and the recovery, without a target.

Gluteals, Hip Flexors, Adductors

Obliques, Quadriceps, Gastrocnemius

Muay Thai, Taekwondo, Karate, Kickboxing, MMA

solo shadow kicking drill, combat sports, boxing

Combat Sports

Conditioning

Solo High Guard and Block Drill

Practising the high guard shell and the specific blocking actions performed from it, alone and without equipment.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

solo high guard and block drill, combat sports, boxing

Defensive Frame

Combat Sports

Conditioning

Solo Head Movement Drill

Slips, rolls and level changes practised alone, building the habit of moving the head continuously rather than only when threatened.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

solo head movement drill, combat sports, boxing

Combat Sports

Conditioning

Solo Boxing Footwork Drill

Footwork patterns practised alone with no equipment, developing movement quality, stance discipline and conditioning.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

solo boxing footwork drill, combat sports, boxing

Combat Sports

Conditioning

Mirror Shadow Boxing

Shadow boxing performed in front of a mirror so the athlete can see and correct their own guard, stance and punch path.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

mirror shadow boxing, combat sports, boxing

Combat Sports

Conditioning

Shadow Boxing Technical Round

A structured solo round in which every punch, defence and step is performed at full technical quality against an imagined opponent.

Gluteals, Quadriceps, Latissimus Dorsi, Forearm Flexors

Boxing, Muay Thai, MMA, Kickboxing, General Athletic Development

shadow boxing technical round, combat sports, boxing

Combat Sports

Conditioning

MMA Jab-Cross-Low Kick Combination

The most common striking sequence in mixed martial arts: Two punches to the head followed by a low kick to the lead leg.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

MMA, Muay Thai, Kickboxing

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Combat Sports

Conditioning

Krav Maga Elbow Flow Combination

A continuous sequence of elbow strikes across multiple angles, developing the habit of chaining strikes without pausing.

Kick Shield, Focus Mitts

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Karate Jab-Reverse Punch Combination (Kizami-Gyaku)

The core karate kumite sequence: A lead-hand snap punch followed immediately by the rear-hand reverse punch.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Taekwondo Spinning Kick Combination

A sequence linking a forward kick, a roundhouse and a spinning technique, developing the ability to chain rotations.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Taekwondo Back Kick Sparring Combination

A sparring sequence that uses a lead-leg kick to provoke a reaction, then finishes with the spinning back kick.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Muay Thai Clinch Knee-Elbow Combination

A clinch sequence alternating knees to the body with elbows to the head while maintaining control.

None, Partner, Heavy Bag

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Muay Thai Teep-Cross-Elbow Combination

A range-shifting combination: A teep to create space, a cross as the opponent returns, then an elbow on the inside.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Muay Thai Jab-Cross-Roundhouse Combination

The core Muay Thai sequence: Two punches to occupy the guard, then a roundhouse kick with the rear leg.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Boxing Jab-Cross-Slip-Cross Combination

A combination that integrates defence: Two straight punches, a slip of the expected counter, then a return cross.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Boxing Uppercut-Hook-Cross Combination

A close-range three-punch sequence combining a vertical punch, a horizontal punch and a straight finish.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

boxing uppercut-hook-cross combination, combat sports, boxing

Combat Sports

Conditioning

Boxing Jab-Cross-Body Hook Combination

A high-low combination: Two straight punches to the head then a hook to the body after a level change.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Boxing 1-1-2 Combination (Double Jab-Cross)

Two jabs followed by the cross, using the first jab to close distance and the second to occupy the guard.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

boxing 1-1-2 combination (double jab-cross), combat sports, boxing

Combat Sports

Conditioning

Boxing 1-2-3 Combination (Jab-Cross-Lead Hook)

The classic three-punch sequence: Straight, straight, then a hook on a different plane.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

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Combat Sports

Conditioning

Boxing 1-2 Combination (Jab-Cross)

The fundamental two-punch combination: A jab to occupy the guard followed immediately by the cross.

Pectoralis Major, Triceps Brachii, Quadriceps, Gastrocnemius

boxing 1-2 combination (jab-cross), combat sports, boxing

Combat Sports

Conditioning

Krav Maga Fighting Stance and Movement

The neutral-to-fighting stance transition and the basic movement patterns used to create distance and angles in self-defence.

krav maga fighting stance and movement, combat sports, krav maga

Fighting-Stance Footwork

Combat Sports

Tactical Training

Krav Maga Bear Hug Defence

A defence against being grabbed around the torso from the front or rear, using base, space and strikes to escape.

Latissimus Dorsi, Obliques, Forearm Flexors

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Grip Escape

Combat Sports

Tactical Training

Krav Maga Front Choke Defence (Pluck)

A defence against a two-handed front choke, plucking the hands away while immediately counter-attacking.

krav maga front choke defence (pluck), combat sports, krav maga

Release and Counter

Combat Sports

Tactical Training

Krav Maga Inside Defence

A small deflection of a straight punch using the palm, moving the attack off the centre line while counter-attacking.

None, Partner, Focus Mitts

krav maga inside defence, combat sports, krav maga

Inward Deflection and Counter

Combat Sports

Tactical Training

Krav Maga 360 Defence (Outside Defence)

A family of instinctive outward forearm blocks that intercept attacks arriving from outside the body line.

None, Partner, Focus Mitts

Deltoids, Forearm Extensors

Obliques, Triceps Brachii, Gluteals

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Outward Block and Counter

Combat Sports

Tactical Training

Krav Maga Knee Strike

A knee driven into the body or groin at very close range, usually while controlling the attacker with the hands.

Rectus Abdominis, Latissimus Dorsi, Quadriceps

Gluteals, Hip Flexors

krav maga knee strike, combat sports, krav maga

Vertical Knee Strike

Combat Sports

Tactical Training

Krav Maga Front Kick

A driving front kick to the body used to create space and stop a forward-moving attacker.

Gluteals, Quadriceps, Hip Flexors

Rectus Abdominis, Gastrocnemius

krav maga front kick, combat sports, krav maga

Linear Lower Limb Strike

Combat Sports

Tactical Training

Krav Maga Groin Kick

A rising kick or knee to the groin, delivered with the shin or instep from any range.

Gluteals, Rectus Abdominis

Hip Flexors, Quadriceps

krav maga groin kick, combat sports, krav maga

Linear Lower Limb Strike

Combat Sports

Tactical Training

Krav Maga Elbow Strikes

A family of close-range elbow strikes covering horizontal, upward, downward and rearward angles.

krav maga elbow strikes, combat sports, krav maga

Close-Range Elbow Strike

Combat Sports

Tactical Training

Krav Maga Hammer Fist

A strike using the bottom of a closed fist, delivered downward, sideways or backward without needing a wrapped hand.

krav maga hammer fist, combat sports, krav maga

Close-Range Strike

Combat Sports

Tactical Training

Krav Maga Palm Heel Strike

A strike delivered with the heel of the palm, reducing the risk of hand injury compared with a closed fist.

Pectoralis Major, Forearm Extensors, Gluteals

krav maga palm heel strike, combat sports, krav maga

Close-Range Strike

Combat Sports

Tactical Training

Krav Maga Straight Punch

A straight punch thrown from a neutral or fighting stance, prioritising immediate delivery over set-up.

krav maga straight punch, combat sports, krav maga

Close-Range Strike

Combat Sports

Tactical Training

Karate Makiwara Striking

Striking a padded flexible post, developing punch alignment, wrist stability and progressive tissue conditioning.

Triceps Brachii, Deltoids, Forearm Flexors

Makiwara

Obliques, Gluteals, Pectoralis Major

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Combat Sports

Functional Training

Karate Kumite Footwork

The sliding, shifting and angling footwork used in karate sparring to control distance and create openings.

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Fighting-Stance Footwork

Combat Sports

Functional Training

Karate Kihon Combination Drill

Line drills combining stances, blocks, punches and kicks in fixed sequences up and down the training floor.

karate kihon combination drill, combat sports, karate

Combat Sports

Functional Training

Karate Knife Hand Block (Shuto-uke)

An outward block using the open hand with the little-finger edge leading, usually performed in back stance.

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Outward Block

Combat Sports

Functional Training

Karate Down Block (Gedan-barai)

A downward sweeping block that clears a low attack away from the abdomen and groin.

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Downward Block

Combat Sports

Functional Training

Karate Rising Block (Age-uke)

An upward forearm block that deflects a descending or high attack away from the head.

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Upward Block

Combat Sports

Functional Training

Karate Side Thrust Kick (Yoko-geri Kekomi)

A powerful thrusting kick delivered sideways, striking with the heel or the outer edge of the foot.

Quadriceps, Obliques, Adductors

Gluteals, Hip Abductors

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Lateral Thrust Kick

Combat Sports

Functional Training

Karate Roundhouse Kick (Mawashi-geri)

A turning kick striking with the instep or the ball of the foot, using hip rotation and a knee snap.

Adductors, Obliques, Quadriceps

Gluteals, Hip Flexors

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Rotational Snap Kick

Combat Sports

Functional Training

Karate Front Kick (Mae-geri)

A snapping front kick striking with the ball of the foot, chambered high and recoiled sharply.

Gluteals, Rectus Abdominis, Gastrocnemius

Hip Flexors, Quadriceps

karate front kick (mae-geri), combat sports, karate

Linear Snap Kick

Combat Sports

Functional Training

Karate Lunge Punch (Oi-zuki)

A punch delivered while stepping forward, so the same-side hand and foot advance together into a front stance.

karate lunge punch (oi-zuki), combat sports, karate

Combat Sports

Functional Training

Karate Reverse Punch (Gyaku-zuki)

A straight punch with the rear hand while the opposite leg is forward, generating force through hip rotation.

karate reverse punch (gyaku-zuki), combat sports, karate

Combat Sports

Functional Training

Karate Straight Punch (Choku-zuki)

The fundamental karate punch, thrown straight from the hip with a rotation of the forearm and a simultaneous pull of the other hand.

karate straight punch (choku-zuki), combat sports, karate

Combat Sports

Functional Training

Taekwondo Sparring Footwork

The bouncing, switching and sliding footwork patterns used to manage distance in taekwondo sparring.

taekwondo sparring footwork, combat sports, taekwondo

Fighting-Stance Footwork

Combat Sports

Mobility & Flexibility

Taekwondo Cut Kick

A fast lead-leg kick used to intercept and stop an advancing opponent, prioritising timing over power.

taekwondo cut kick, combat sports, taekwondo

Interception Kick

Combat Sports

Mobility & Flexibility

Taekwondo Double Roundhouse Kick (Narae Chagi)

Two roundhouse kicks thrown in quick succession without the foot returning to the floor between them.

taekwondo double roundhouse kick (narae chagi), combat sports, taekwondo

Rotational Snap Kick

Combat Sports

Mobility & Flexibility

Taekwondo Tornado Kick

A jumping roundhouse kick preceded by a 360-degree turn, combining rotation and elevation.

Plyometrics

taekwondo tornado kick, combat sports, taekwondo

Rotational Jump Kick

Combat Sports

Mobility & Flexibility

Taekwondo Spinning Hook Kick

A full-rotation kick that hooks the heel into the target as the body turns through 360 degrees.

taekwondo spinning hook kick, combat sports, taekwondo

Rotational Hook Kick

Combat Sports

Mobility & Flexibility

Taekwondo Hook Kick (Huryeo Chagi)

A kick that extends past the target then hooks back to strike with the heel or sole.

taekwondo hook kick (huryeo chagi), combat sports, taekwondo

Rotational Hook Kick

Combat Sports

Mobility & Flexibility

Taekwondo Axe Kick (Naeryo Chagi)

A downward kick that lifts a straight leg high then drops the heel onto the target.

Gluteals, Hamstrings, Rectus Abdominis

Hip Flexors, Quadriceps

taekwondo axe kick (naeryo chagi), combat sports, taekwondo

Downward Kick

Combat Sports

Mobility & Flexibility

Taekwondo Back Kick (Dwit Chagi)

A spinning linear kick delivered backwards with the heel, one of the most powerful kicks in taekwondo.

taekwondo back kick (dwit chagi), combat sports, taekwondo

Rotational Thrust Kick

Combat Sports

Mobility & Flexibility

Taekwondo Side Kick (Yeop Chagi)

A linear thrusting kick delivered sideways with the heel or the outer edge of the foot.

taekwondo side kick (yeop chagi), combat sports, taekwondo

Lateral Thrust Kick

Combat Sports

Mobility & Flexibility

Taekwondo Roundhouse Kick (Dollyo Chagi)

A fast turning kick striking with the instep or the ball of the foot, driven by hip rotation and a knee snap.

taekwondo roundhouse kick (dollyo chagi), combat sports, taekwondo

Rotational Snap Kick

Combat Sports

Mobility & Flexibility

Taekwondo Front Kick (Ap Chagi)

A snapping straight kick delivered with the ball of the foot, driven by knee extension after a high knee lift.

taekwondo front kick (ap chagi), combat sports, taekwondo

Linear Snap Kick

Combat Sports

Mobility & Flexibility

Muay Thai Shadow Drills

Solo rehearsal of Muay Thai strikes, defences and footwork against an imagined opponent, without equipment.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Combat Sports

Functional Training

Muay Thai Heavy Bag Kick Drill

Structured rounds of roundhouse kicks on a heavy bag, developing kicking force, shin conditioning and balance under fatigue.

Heavy Bag, Hand Wraps

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Combat Sports

Functional Training

Muay Thai Long Guard

A defensive frame with the lead arm extended towards the opponent’s face, controlling distance and vision.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai long guard, combat sports, muay thai

Defensive Frame

Combat Sports

Functional Training

Muay Thai Catch and Sweep

Catching an incoming kick against the body, then sweeping the opponent’s support leg while they are on one foot.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Counter and Off-Balance

Combat Sports

Functional Training

Muay Thai Check Kick

Blocking an incoming low or body kick by lifting the shin, turning the knee out and taking the impact on bone.

Adductors, Obliques, Gastrocnemius

Hip Flexors, Gluteals

muay thai check kick, combat sports, muay thai

Kick Defence

Combat Sports

Functional Training

Muay Thai Sweep

Off-balancing the opponent by kicking or sweeping the supporting leg, usually when their weight is committed.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai sweep, combat sports, muay thai

Off-Balancing

Combat Sports

Functional Training

Muay Thai Clinch Knee

Knee strikes delivered from a clinch position, using the arms to pull the opponent onto the strike.

None, Partner, Heavy Bag

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai clinch knee, combat sports, muay thai

Combat Sports

Functional Training

Muay Thai Clinch Neck Control (Plum)

The double-collar tie: Both hands behind the opponent’s head with the elbows squeezed together, controlling posture from the clinch.

Latissimus Dorsi, Biceps Brachii, Forearm Flexors

Trapezius, Erector Spinae, Gluteals

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Clinch Control

Combat Sports

Functional Training

Muay Thai Downward Elbow

A close-range strike bringing the elbow point downwards onto the head or collarbone, often from the clinch.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai downward elbow, combat sports, muay thai

Vertical Elbow Strike

Combat Sports

Functional Training

Muay Thai Horizontal Elbow

A close-range strike with the point of the elbow travelling on a horizontal arc across the target.

Latissimus Dorsi, Triceps Brachii, Gluteals

Obliques, Deltoids

muay thai horizontal elbow, combat sports, muay thai

Close-Range Elbow Strike

Combat Sports

Functional Training

Muay Thai Diagonal Knee

A knee strike travelling on a diagonal or curved path into the ribs or the side of the body.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Angular Knee Strike

Combat Sports

Functional Training

Muay Thai Straight Knee

A knee strike driven straight up into the body, powered by hip extension and a rise onto the ball of the support foot.

Rectus Abdominis, Quadriceps, Gastrocnemius

Gluteals, Hip Flexors

muay thai straight knee, combat sports, muay thai

Vertical Knee Strike

Combat Sports

Functional Training

Muay Thai Low Kick

A roundhouse kick to the outside or inside of the opponent’s thigh, used to damage mobility over a fight.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai low kick, combat sports, muay thai

Combat Sports

Functional Training

Muay Thai Switch Kick

A roundhouse kick preceded by a rapid switch of the feet, allowing the lead leg to kick with rear-leg power.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Combat Sports

Functional Training

Muay Thai Teep (Push Kick)

A straight pushing kick to the body with the ball of the foot, used to control distance, disrupt rhythm and score.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

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Linear Lower Limb Strike

Combat Sports

Functional Training

Muay Thai Roundhouse Kick

The signature Muay Thai kick, thrown with a straight leg and full hip rotation, landing with the shin.

Hamstrings, Quadriceps, Erector Spinae, Gastrocnemius

muay thai roundhouse kick, combat sports, muay thai

Combat Sports

Functional Training

Boxing Numbered Combination Drill

Practising standard numbered punch sequences on call, building fluency and a shared coaching vocabulary.

Boxing, MMA, Kickboxing, General Athletic Development

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Combat Sports

Functional Training

Boxing Reflex Ball Drill

Striking a small ball attached to a headband by elastic cord, training hand speed, accuracy and eye tracking.

Reflex Ball Headband

Boxing, MMA, Kickboxing, General Athletic Development

boxing reflex ball drill, combat sports, boxing

Combat Sports

Functional Training

Slip Rope Drill

Head-movement practice under a horizontal rope, training slips and level changes with an external constraint.

Slip Rope

Boxing, MMA, Kickboxing, General Athletic Development

slip rope drill, combat sports, boxing

Combat Sports

Functional Training

Jump Rope Boxer Skip

The boxing skipping step: A light alternating single-foot bounce that mirrors the rhythm of fighting footwork.

Forearm Flexors, Deltoids, Quadriceps

Skipping Rope

Gastrocnemius, Soleus

Boxing, MMA, Kickboxing, General Athletic Development

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Combat Sports

Functional Training

Boxing Speed Bag Drill

Rhythmic striking of a small inflated bag mounted on a rebound platform, developing timing, rhythm and shoulder endurance.

Speed Bag, Speed Bag Gloves

Boxing, MMA, Kickboxing, General Athletic Development

boxing speed bag drill, combat sports, boxing

Combat Sports

Functional Training

Boxing Double-End Bag Drill

Work on a small bag anchored top and bottom by elastic cords, developing timing, accuracy and head movement.

Hand Wraps, Boxing Gloves, Double-End Bag

Boxing, MMA, Kickboxing, General Athletic Development

boxing double-end bag drill, combat sports, boxing

Combat Sports

Functional Training

Boxing Heavy Bag Round

A timed round of structured work on a heavy bag, developing punch force, output and conditioning.

Boxing, MMA, Kickboxing, General Athletic Development

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Combat Sports

Functional Training

Boxing Pivot

A rotation on the lead foot that changes the angle of engagement without changing distance.

Boxing, MMA, Kickboxing, General Athletic Development

boxing pivot, combat sports, boxing

Combat Sports

Functional Training

Boxing Step-and-Slide Footwork

The fundamental boxing footwork pattern: The near foot steps and the far foot follows, never crossing or clicking together.

Boxing, MMA, Kickboxing, General Athletic Development

boxing step-and-slide footwork, combat sports, boxing

Combat Sports

Functional Training

Boxing Catch and Counter

Catching an incoming punch in the glove and returning a punch immediately from the same position.

Boxing, MMA, Kickboxing, General Athletic Development

boxing catch and counter, combat sports, boxing

Combat Sports

Functional Training

Boxing Parry

A small deflection of an incoming punch using the palm or glove, redirecting it off line without absorbing it.

Boxing, MMA, Kickboxing, General Athletic Development

boxing parry, combat sports, boxing

Combat Sports

Functional Training

Boxing Bob and Weave

A defensive movement that ducks under a hook by bending the knees and moving the head in a U-shaped path.

Boxing, MMA, Kickboxing, General Athletic Development

boxing bob and weave, combat sports, boxing

Combat Sports

Functional Training

Boxing Shoulder Roll

A defensive rotation that deflects an incoming punch off the lead shoulder while the rear hand covers the chin.

Boxing, MMA, Kickboxing, General Athletic Development

boxing shoulder roll, combat sports, boxing

Defensive Rotation

Combat Sports

Functional Training

Boxing Slip

A defensive head movement that moves the head off the line of the punch by rotating and shifting laterally.

Boxing, MMA, Kickboxing, General Athletic Development

boxing slip, combat sports, boxing

Combat Sports

Functional Training

Boxing Body Shot

A punch delivered to the torso, thrown by bending the knees to change level rather than reaching down with the arms.

Boxing, MMA, Kickboxing, General Athletic Development

boxing body shot, combat sports, boxing

Combat Sports

Functional Training

Boxing Rear Uppercut

A short upward punch with the rear hand, powered by rotation and extension of the rear leg.

Boxing, MMA, Kickboxing, General Athletic Development

boxing rear uppercut, combat sports, boxing

Combat Sports

Functional Training

Boxing Lead Uppercut

A short upward punch with the lead hand, driven by a small dip and drive of the lead leg.

Boxing, MMA, Kickboxing, General Athletic Development

boxing lead uppercut, combat sports, boxing

Combat Sports

Functional Training

Boxing Rear Hook

A short horizontal punch with the rear hand, using full rotation of the rear hip and a pivot of the rear foot.

Boxing, MMA, Kickboxing, General Athletic Development

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Combat Sports

Functional Training

Boxing Lead Hook

A short horizontal punch with the lead hand, thrown with the elbow bent and driven by trunk rotation.

Boxing, MMA, Kickboxing, General Athletic Development

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Combat Sports

Functional Training

Boxing Cross

The rear-hand straight punch, driven by rotation of the rear hip and shoulder. The primary power punch in boxing.

Boxing, MMA, Kickboxing, General Athletic Development

boxing cross, combat sports, boxing

Combat Sports

Functional Training

Boxing Jab

The lead-hand straight punch. The most-used punch in boxing, used to score, measure distance and set up everything else.

Boxing, MMA, Kickboxing, General Athletic Development

boxing jab, combat sports, boxing

Combat Sports

Functional Training

Ballistic Training

Medicine Ball Punch Throw

A single-arm medicine ball throw driven from the rear leg through the hips, mimicking a straight punch.

Power