Mastering the Side kick
Mastering the Side Kick in Sanda Kickboxing: A Comprehensive Guide
The side kick in Sanda Kickboxing stands out for its unique combination of speed and power, distinguishing it from other martial arts styles. This potent technique can be a game-changer in a match, but mastering it requires a structured approach. Here’s a step-by-step guide to help you perfect the side kick in Sanda Kickboxing.
Stage 1: Develop Strong Hips
The foundation of a powerful side kick lies in the strength and flexibility of your hips. To achieve this, incorporate the following exercises into your training routine:
Full Range of Motion Squats: Perform deep squats, ensuring you go as low as possible while maintaining good form. This will build strength in your legs and hips.
Hip Mobility Exercises: Engage in dynamic stretches and mobility drills such as leg swings, hip circles, and the butterfly stretch. These exercises increase the range of motion in your hips, crucial for executing a high and powerful side kick.
Stage 2: Learn the Technique Solo
Before applying the side kick in a live scenario, you need to master the technique in a controlled environment. Follow these steps:
Knee to Chest: Start by lifting your knee to your chest. This position prepares your body for the extension of the kick.
Extend Kick: From the knee-to-chest position, extend your leg outwards, ensuring your foot is flexed (toes pulled back). This maximizes the impact area of your kick.
Return to Knee on Chest: After extending the kick, quickly retract your leg back to the knee-to-chest position. This not only prepares you for another kick but also improves your balance and control.
Here is a video demonstrating how to do a Sanda style side kick
(The tutorial begins at 4:15)
Stage 3: Practice on Pads and Bag
Once you are comfortable with the solo technique, it's time to practice on pads and a heavy bag. This stage helps you understand the power and impact of your kick.
Pads: Have a partner hold kick pads at different heights and angles. Practice delivering the side kick with precision and power.
Heavy Bag: The heavy bag offers resistance that mimics an opponent. It helps you develop the necessary strength and endurance to execute powerful kicks repeatedly.
Stage 4: Incorporate Strategies and Tactics
The side kick is more than just a technique; it's a strategic tool. Practice the following to make your side kick versatile and unpredictable:
Moving Backwards: Practice delivering the side kick while retreating. This is effective for countering aggressive opponents.
Moving Forwards: Practice advancing with the side kick to close distance quickly and disrupt your opponent's rhythm.
Combination Strikes: Integrate the side kick with other strikes such as punches and low kicks. This makes your offense more dynamic and harder to defend against.
Stage 5: Practice Against a Resisting Partner
The final stage is to apply your side kick in a live sparring scenario. This is where you test and refine your technique under pressure.
Controlled Sparring: Start with light sparring, focusing on landing the side kick accurately without full power. This helps you gauge distance and timing.
Full Sparring: Gradually increase the intensity, aiming to incorporate the side kick seamlessly into your sparring repertoire. Pay attention to how your opponent reacts and adjust your tactics accordingly.
Where can I learn how to do a Side Kick?
You can learn how to throw a perfect side kick with us at Sanda Kickboxing Academy. Our expert coaches will guide you every step of the way. We are bases in Southwest London, Brixton. Book your Free Trial Class and learn what Sanda Kickboxing can do for you!