South CoastMartial Arts
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Learn and Improve

Kickboxing Theory


Our Kickboxing classes bring together Western Style Boxing and Martial Arts, under an established, well formulated syllabus.

The best way to measure your skills and for you to see progress, is to take part in gradings and be rewarded with the next belt in recognition of the effort, focus and development you have shown and made.

Theory that you will need to learn for each grade

Yellow Belt: Linear Techniques

  1. Fighting Stance
  2. Forward & backward linear footwork
  3. Jab & Cross
  4. Single arm cover against straight punch
  5. Double arm cover against straight punch
  6. Hand defence against straight punch (catch, parry)
  7. Straight knee (Lead & Rear)
  8. Straight kick (Lead & Rear)
  9. Scoop against straight knee or kick
  10. Grading combo: Front kick, Jab & Cross
  11. Boxing combo 1: Double jab, cross
  12. Jab catch drill (jab-catch-jab)
  13. Fitness: Max reps in 30 seconds of bodyweight exercises (sit ups, squats, press ups)
  14. Equipment requirements: Uniform & wraps

Orange Belt: Circular Techniques

  1. Fighting stance with metronome head movement
  2. Footwork: Lateral step (left & right)
  3. Hook & Uppercut punches
  4. Round kick (Lead leg & rear leg)
  5. Cover & Crush blocking against hook & uppercut
  6. Duck or Roll evasion to hook punch
  7. Snap back evasion to uppercut
  8. Shin check, body cover or catch counter to round kick
  9. Grading combination: Front kick, Jab- Cross, Straight Knee, Hook-Uppercut, push with lead arm, Rear Round Kick
  10. Boxing Combo 2: Jab, Cross, Hook
  11. Jab catch drills (circular technique defence)
  12. Fitness (maximum reps in 45 seconds) sit ups, squats, press ups
  13. Sparring: Shadow sparring with partner
  14. Equipment requirements: Boxing Gloves & gum shield

Red Belt: Diagonal Techniques

  1. Stance, Metronome with roll
  2. Diagonal footwork
  3. Overhand & Liver Punch
  4. Stomp kick
  5. Over hand defence: Head Cover, Arm Insert, Roll under
  6. Liver defence: Elbow cover or evade
  7. Grading Combo: Front kick, Jab- Cross, Straight knee, Hook-Uppercut, push with lead arm, Rear Round Kick, Lead Round Kick
  8. Kick combo: Front kick, Round kick (Left & Right sides)
  9. Boxing combo 3: Overhand, Uppercut, Overhand
  10. Jab catch jab with overhand & liver shot
  11. Fitness: (maximum reps in 60 seconds) sit ups, squats, press ups
  12. Sparring: Boxing body sparring (light contact)
  13. Equipment requirements: Focus mitts

Green Belt: Side On Techniques

  1. Side Fighting Stance
  2. Footwork: Pivot steps
  3. Lead Back fist
  4. Side kick (Lift, Step or Hop In variations)
  5. Side kick defences (evade, elbow smash down, cover crash & hop in)
  6. Boxing combo 4: Hook, Lead Back fist, Cross
  7. Grading Combination: Front kick, Jab-Cross, Straight knee, Hook-Uppercut, push with lead arm, Rear Round Kick, Lead Round Kick (land in side stance) Back fist, Side kick
  8. Kick combination: Front Kick, Round kick, Side kick
  9. Jab, catch, jab add side kick
  10. Fitness: (maximum repetitions of plyometric exercises in 30 seconds) Jack Sits or V Sits, Jump Squats, Plyometric Push Ups
  11. Sparring: Kickboxing body sparring (full protective equipment, light contact, body target only)
  12. Equipment: Shin guards, foot protectors

Blue Belt: Close range kicks & sweeps

  1. Footwork: L step & X step
  2. Punch & Kick combos: Opposites
    • Jab, rear leg round kick
    • Cross, lead leg round kick
    • Hook, rear leg round kick
    • Overhand, lead leg round kick
    • Back fist, rear leg round kick
  3. Axe Kick & Haxe Kick
  4. Foot sweeps: Inside & outside foot sweep to lead leg
  5. Boxing combo 5: Liver shot, left hook, right uppercut
  6. Grading Combination: Front kick, Jab- Cross, Straight knee, Hook-Uppercut, push with lead arm, Rear Round Kick, Lead Round Kick, Back fist, Side kick, Stomp Kick
  7. Kicking combination: Front kick, round kick, side kick, stomp kick
  8. Jab, catch, jab freestyle (any punch or kick on the end)
  9. Fitness: (maximum repetitions of plyometric exercises for 45 seconds): Jack Sits or V Sits, Jump Squats, Plyometric Push Ups
  10. Sparring: Full boxing sparring (body & head targets)
  11. Equipment requirements: Kick paddle

Purple Belt: Jumping Techniques

  1. Footwork: Freestyle footwork
  2. Superman punch (3 variations, grounded, forward, jumping)
  3. Jumping Front Kick (Lead & Rear Legs)
  4. Jumping Round Kick (Lead & Rear Legs)
  5. Punch & Kick combinations (Alternating kicks)
    • Jab, rear round kick, lead round kick
    • Cross, lead round kick, rear round kick
    • Hook, rear round kick, lead round kick
    • Overhand, lead round kick, rear round kick
    • Back fist, rear round kick, lead round kick
  6. Boxing Combinations 1-5 with slips or rolls
  7. Grading combination: Front kick, Jab- Cross, Straight knee, Hook-Uppercut, push with lead arm, Rear Round Kick, Lead Round Kick, Back fist, Side kick, Stomp Kick, Axe
  8. Kick combination: Front Kick, Round Kick, Side Kick, Stomp Kick, Switch Axe Kick
  9. Fitness: (maximum repetitions of plyometric bodyweight exercise 60 seconds) Jack Sits or V Sits, Jump Squats, Plyo Push Ups
  10. Sparring: Kickboxing sparring body & head targets
  11. Equipment requirements: Kick shield

Brown Belt: Multiple Kicking Techniques

  1. Close Range Boxing: Shoulder bump, Elbow bump, Knee bump
  2. Clearing the guard with hand pulls: Inside & Outside
  3. Clearing the guard with kicks
    • Crescent
    • Axe
    • Hook
  4. Multiple Kick Development
    • Double flick round
    • Hook to double flick round
    • Hook, side kick, double flick round
  5. Punch & Kick Combinations:
    • Jab, double flick rear leg
    • Cross, double flick lead leg
    • Hook, double flick rear leg
    • Overhand, double flick lead leg
    • Backfist, double flick rear leg
  6. Any boxing combo with kick sector 1
  7. Fitness: (maximum repetitions of plyometric bodyweight exercise 90 seconds) Jack Sits or V Sits, Jump Squats, Plyometric Push Ups
  8. Sparring: Kickboxing sparring body & head targets including fakes
  9. Equipment requirements: Thai Pads
  10. Coaching: Assist lead coaches in class for at least 10 hours

Brown Belt / Black Stripe: Spinning Techniques

  1. Close range boxing drills:
    • Elbow lift
    • Elbow scoop
    • Elbow push
  2. Spin back fist variations
    • Turn in & turn out
    • Turn in & back fist out
    • Spin all the way through
  3. Spin kick variations:
    • Spin crescent
    • Spin hook
    • Spin side
  4. Spin kick counters:
    • Snap back
    • Stop kick
    • Cover & Crash
  5. Punch & Kick combinations
    • Jab, rear round kick, rear spin kick
    • Cross, lead round kick, rear spin kick
    • Hook, rear round kick, rear spin kick
    • Overhand, lead round kick, rear spin kick
    • Backfist, rear round kick, rear spin kick
  6. First 12 punches of 25
  7. Boxing combo with kick sectors 1 & 2
  8. Fitness:
    Half of the 5,4,3,2,1 challenge
    • 250 skips or punches
    • 200 sit ups
    • 50 squats
    • 100 press ups
    • 50 burpees

Black Belt: Technical Execution

  1. Demonstrate all previous requirements to black belt level
  2. Close range boxing: Body manipulation
    • Head pull
    • Hip pull
    • Bump & footsweep
  3. Boxing combos with kick sectors 1-3
  4. Boxing sectors 1-8
    • Sector 1: Slip outside jab & cross over the top
    • Sector 2: Slip outside jab and jab
    • Sector 3: Slip inside jab & cross
    • Sector 4: Duck under jab & jab body
    • Sector 5: Slip inside cross & jab
    • Sector 6: Slip outside cross & split cross
    • Sector 7: Brush away cross & hook
    • Sector 8: Duck under cross & cross
  5. Full 25 punches
  6. Boxing fakes 1-8
    • Boxing fake 1: Fake jab to body, then jab to head
    • Boxing fake 2: Fake jab to head, then cross to body
    • Boxing fake 3: Fake jab to head, turn into lead hook
    • Boxing fake 4: Fake jab to body, overhand to head
    • Boxing fake 5: Fake liver shot, slide to side & cross
    • Boxing fake 6: Fake jab to body, then lead backfist
    • Boxing fake 7: Fake lead hook, the spin back fist
    • Boxing fake 8: Fake jab to body, then GSP lead superman
  7. Kicking fakes 1-8
    • Kick fake 1: Michael Jackson
    • Kick fake 2: Question mark kick
    • Kick fake 3: Fake stomp to knee, then round kick
    • Kick fake 4: Fake low lead round kick, then high round kick
    • Kick fake 5: Submarine sweeping kick under shin check
    • Kick fake 6: Fake lead switch kick, then lead crescent or hook kick
    • Kick fake 7: Fake rear round kick, then rear side kick
    • Kick fake 8: Fake switch body kick, then step through spin heel kick
  8. Punch & Kick Combos
    • Boxing combo & roll, followed by any kick
    • Any kick, followed by boxing combo & roll
    • Any kick, followed by boxing combo & roll, any kick
  9. 720 kick: 3 variations
    • Step through
    • Jump through
    • Jump through to spin heel kick
  10. Ring Craft: Concepts:
    • Controlling the centre
    • Lateral movement to cut opponent off
    • Working them into the corner
  11. Ring Craft: Escaping the corner
    • Footwork escape
    • Parry & escape
    • Roll under hook & escape
    • Hip pull & escape
    • Overhooks & escape
  12. Sparring: Demonstration of all syllabus techniques whilst using good ring craft
  13. Sparring challenge: Fresh opponent every minute for 5 x 3 minute rounds
  14. Fitness the full 5,4,3,2,1
    • 500 skips or punches
    • 200 press ups
    • 400 sit ups
    • 300 squats
    • 100 burpees
    • Maximum time in plank
  15. Coaching:
    • Pass written coaching exam
    • Complete 30 hours assistant coaching in classes
    • Start leading beginners' classes