Training Program For Developing Better Kicks!

By Ronny Sandberg - This is a suggestion to how a week of kicking training could look. This program should be conducted along with a regular program. It can also be incorporated into a regular class. Improve your kick today!

This is a suggestion to how a week of kicking training could look. This program should be conducted along with a regular program. It can also be incorporated into a regular class. You can also trade days or exercises within the program.

One of the most important aspects of the program are the reality-based scenarios. It doesn't matter if you stand in front of the heavy bag or a real person. Each and every kick should be performed as it was for real. You should also, at all times, move around as you would in a real fight. Keep your distance as appropriate to your opponent.

Another aspect is imagination and fantasy. Do not grow into just one movement pattern. Never use the same combinations, always alternate. Your opponent will learn with incredible speed in a fight. Create new combinations as you go.

Every week should include:

  • Hard and heavy kicks
  • Light and fast kicks
  • Explosiveness and tempo
  • Blocks
  • High kicks
  • Sparring and timing exercises
  • Favorite technique training
  • Footwork
  • Stretching

The Routines

Day 1

10 min warm-ups with lots of easy stretches.

Warm-up kicks to GEDAN, nice and easy.

Different knee kicks, both Mae & Mawashi and soto & uchi.

Chudan kicks at the heavy bag with light kicks.

  • 1 x 2 min.
  • All kicks should be performed at an even speed and partially slowly.

Light stretches and knee kicks like above.

1 x 2 min. Bag kicks, now it's time for Jodan

20 kicks pr.leg at the heavy bag with all the kicks you know. You should concentrate on the most perfect form of each kick and they should be as heavy and hard as possible.

Jodan Mawashi geri at the focus gloves

  • 2 x 2 min.
  • Move around at all times.
  • Kick with both legs.

Straight kicks at a kicking shield. ( Mae, - yoko & Ushiro geri ).

  • Constant movement with variation in the kicks.
  • All the kicks should be thrown from a far distance and a short distance.
  • Use only small amounts of force, but emphasize speed and snap.
  • Use double or triple kicks before moving.
  • Maintain a high intensity.
  • 2 x 2 min.

Combination kicks at a large kicking shield.

  • migi mae geri chudan chusoku—migi yoko geri chudan sokuto
  • Migi mae geri chudan chusou—migi mae geri jodan chusoku
  • Double yoko geri chudan sokuto—hidari ushiro geri chudan

Elect 2-3 combinations and execute them 20 x pr.leg. The first 10 x should be as fast as you can, and the next 10 x should be as hard as possible.

Hard and heavy kicks at the heavy bag.

  • 50-70 kicks pr.leg pr.kick.
  • Choose kicks that uses different muscle groups. ( mae geri and yoko geri )

More stretches

Slow kicks

  • Perform every kick you know.
  • Press outbound = 10 sec.
  • Inbound press = 10 sec.

15 min. Stretching

Day 2

Yesterdays session was somewhat hard, so today's session is a little bit different:

Warm-up and stretching

Partner drill:

  • Block and counter—Execute whatever kick you what; your partner blocks and counter with any kick of his choice, then you counter and so one.
  • Start off at HALF SPEED and only easy kicks.
  • 2 x 2 min.

Same as above, but this time faster and more power in the kicks.

Partner drill:

  • Your partner chooses a kick and executes this kick continuously.
  • You will block and counter with different blocks and kicks every time.
  • Remember, continuous movement
  • 1 x 2 min. Round than change sides for another 2 min.

Partner drill with large kicking shield:

  • Use mawashi geri chudan.
  • You kick 1x, your partner kicks 1x, and so on.
  • After the first kick, you then kick a double kick, then a triple kick and so on, all the way up to 10 kicks.
  • You now work your way back down to 1 kick. Now it's time to change leg.
  • 10 x 1 min. 1 min rest in between.

Use one of your favorite STRAIGHT kicks, i.e. mae geri, yoko geri or ushiro geri

  • Have your partner move around slowly, while you execute your favorite technique from a realistic sparring distance.
  • Kick as fast and explosive as possible every time.
  • DO NOT: Advertise—Broadcast your technique when you kick. Change your kicking pattern ever so often. Sometimes 1 kick, sometimes 2 or 3 kicks in a row.
  • 2 x 2 min.

Kick straight kicks at the heavy bag, for 3 x 1 min.

  • The requirement is 70 kicks in 1 min.
  • Time: 3 x 1 min.

Same principle as above, only this time with Mawashi geri's.

  • 3 x 1 min.

Pick one odd kick (i.e. axe kick or ura mawashi geri )

  • Execute slow and deliberate moves/kicks at a kicking shied.
  • 2 x 2 min.

Easy sparring with a partner—only kicks.

  • Do not move backwards—only sideways and forward.
  • Move occasionally in to jam your opponent's kicks.
  • 5 x 3 min.

Rope skipping: 10 x 3 min.

Stretching: 20 min.

Day 3

Warm-ups: 10 min. easy jogging

Stretching: 10 min.

Footwork drills:

  • Back, forward and side-to-side and in circles, with small deliberate moves.
  • Keep perfect balance at all times.
  • 2 x 5 min.

Stretching: 5-10 min. Easy.


  • All kicks is to be used .
  • 2 x 2 min. Slowly
  • 2 x 2 min. Fast.

"Kick-holes-in-the-air" Drills:

  • Kick several different kicks into the air without putting your foot down.
  • 6 x 30 sec.
  • Switch legs every other time.

With partner and kicking shield:

  • Your partner moves backward fast, while you move after him with mawashi geri's hard and fast toward the shield. If your partner moves toward you, you should move backward with mawashi geri's in the same manner.
  • 10 x back and forward

Same as above, but only with straight kicks.

With heavy bag:

  • Move around the bag, and throw kicks at your own will.
  • Duplicate a fight situation and move accordingly. ( i.e. kick 1 or 2 kicks and move ).
  • Use also kicks directly from correct distance.
  • Kick hard and fast.
  • 5 x 3 min.

Same as above, but now include adequate hand techniques.

  • 5 x 3 min.

Chose 1 favorite kick and practice it against the heavy bag.

  • 50 x as hard as possible
  • 50 x as fast as possible

Use a favorite technique, and time it against an attacking partner.

  • 5 x 3 min.

Stretching: 20 min.

Day 4

Warm ups: 10 min. Jogging

Stretching: 10 min.

Slow kicks:

  • 5 x every leg, every kick.
  • Put emphasis on form and balance.

Practice your favorite kicking techniques against a partner.

Easy sparring: 10 x 3 min.

Extreme stretching: 30-45 min.

Day 5

Warm ups: 10 min. Jogging

Stretching: 10 min.

Counter kicks against a punching partner.

  • Your partner should only throw punches slowly and deliberately in the beginning, and then increase speed after a little while.
  • All attacks and counters should be done at slow and half-speed ONLY.

2 kicks combinations at focus pads:

  • Left mawashi g - left yoko g left yoko g - right ushiro g.
  • Right mae g - right mawashi
  • Left mawashi chudan - left mawashi jodan
  • Left mae g - right mawashi g.
  • 5 x 3 min.

Tempo kicks at heavy bag:

  • all kicks in variations without any rest in maximum tempo
  • 10 x 30 sec.

Speed kicks at heavy bag:

  • Stand right next to the heavy bag and kick the same kick 10 x in a row.
  • Kick as hard and fast as possible.
  • The leg can touch the floor BRIEFLY in between every kick.
  • Do this drill with every kick you know.

Hard sparring with protective gear:

  • 1 is offensive and 1 is defensive.
  • Change roles every round.
  • 8 x 3 min.

Slow kick in an easy tempo, until you can't lift your feet: 1 x ???

Easy stretching: 5 min.

Lay down with feet high: 10 min.

Day 6

Rest and Recreation

  • Stretching: 20 min.
  • Leg massage

Day 7

Warm ups: 10 min. Jogging

Stretching: 10 min.

Interval running:

  • 10 x 1 min. ( 75 % )
  • 45 sec. Rest between sets.

Stretching: 20 min.

Keep on kickin'!