When it comes to overall fitness and cardio conditioning I’m a big fan of martial arts based workouts.
The treadmill, the assault bike, the rower… these things can become quite monotonous.
Mixing in workouts using focus mitts or in this case, the kick shield is a great way to stay motivated while improving your gas tank, coordination and eliminating stress.
All you’ll need is a training buddy, some boxing gloves and a kick shield.
Why The Kick Shield?
Focus mitts are great, but we’re limited to punches when performing drills with them.
Thai pads are great too and can be used to mix in punches, kicks, elbows etc. however we cannot throw kicks at full power on the thai pads, push-kicks and spin kicks are far better suited to the kick shield too.
From my experience a cheap pair of Thai pads don’t last particularly long when they’re being blasted with roundhouse kicks, while high quality Thai pads will come in significantly more expensive than a high quality kick shield.
The Kicks
The Push Kick
the push kick (also known as a teep) works wonders as both an offensive and defensive strike – allowing you to maintain distance from your adversary.
Begin by lifting your knee up to around chest height (if you can bring it higher, even better)
Extend your hips and push, as if you were trying to kick a door open.
Note that all of the power and force behind your push kick is coming through the hips.
Immediately return your leg to its original position, same sort of speed as if you were returning one of your punches – ensuring it’s back to your guard as fast as possible.
You may keep your hands glued to your face or you can opt to swing your arm down (same side that your kick is coming from) to generate some additional power – once again just ensure that hand returns to your face promptly.
Round House
Begin by standing up straight, taking one step forward with your left foot (for orthodox stance) rotate your rear (kicking) foot slightly slightly out to the side and stand on the balls of your feet.
To begin throwing the kick pivot slightly on your left (front) foot so your toes are pointing outward while simulantenously raising your right (kicking) leg with a slightly bend knee and arcing it around to make contact with the midsection of your opponent/kick shield holder.
To put some real power into your round house slightly accentuate the pivot on your front foot, really bring your hips around as you arc the kick and proceed to drop your right hand (same side as the kick) as if it were a trigger.
The best way to describe the motion of the roundhouse kick is like swinging a baseball bat – you’ve got a little bit of wind up (the front foot pivot) before blasting the bat (your rear leg) is an arcing motion.
Knees
Technically not a kick but we’re going to be incorporating them into our kick shield drills too as they add a degree of flow to many of the combinations.
Begin by stepping forward with your front foot and pushing your hips forward (as once again, this is the source of power) while lifting and pointing your knee at the kick shield.
As your knee is about to make contact with the shield begin to lean your body back slightly to accentuate the amount of force in your shot.
You can alternate styles of knee, throwing front knees, rear knees, accentuating the angle of the knee on your kick shield (coming in from a side angle as if you were striking an opponent in a clinch situation).
The Punches
The Jab
Begin with your gloves tucked in front of your face, elbows pointing down.
Drive through your hips as you twist them while extending your lead (left) hand outward to punch – your punch should go straight out from your chin level – no dropping of the hand.
Just before your glove makes contact with the kick shield rotate your fist (often calling ‘turning it over) so your knuckles are horizontal to the floor as your glove hits.
As soon as your jab connects bring it back in front of your face and return to your elbows tucked in position.
The Cross
The #1 key when it comes to throwing a cross is to remember that the power comes through the lower body and hip rotation, the power does not come directly from the arm… as such if your stance, footwork or pivot are incorrect then your power punch is going to lack power!
Begin with your gloves tucked in front of your face, elbows pointing down.
Pivot on your rear foot as you drive through your hips while extending your rear (right) hand outward to punch – your punch should go straight out from your chin level – no dropping of the hand.
Just before your glove makes contact with the rotate your fist (often calling ‘turning it over) so your knuckles are horizontal to the floor as your glove hits.
As soon as your right hand connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.
The Kick Shield Drills
Perform rounds of 2 – 5 minutes focusing on one drill, take 60 seconds between rounds before performing another 2 – 5 minute round of another kick shield drill, continuing to mix it up for 40~ minutes for a full workout.
Drill 1
Jab, Cross, Right Round Kick
Drill 2
Jab, Right Round Kick, Left Knee, Right Knee
Drill 3
Double Right Round Kick, Cross, Jab, Cross
Drill 4
Right Knee, Right Round Kick, Left Knee, Left Round Kick
Drill 5
Push Kick, Push Kick, Round Kick, Jab, Cross, Jab Cross
Drill 6
Jab, Left Knee, Right Knee, Round Kick, Jab, Cross, Cross
Drill 7
Jab, Jab, Cross, Left Knee, Right Knee, Left Knee, Right Knee, Jab, Cross, Round Kick
Drill 8
Push Kick, Push Kick, Round Kick, Left Knee, Right Knee, Round Kick, Cross
Drill 9
Jab, Cross, Push Kick, Right Knee
Drill 10
Jab, Cross, Jab, Cross, Cross, Left Knee, Round Kick
Here’s The Kick Shield I Use & Recommend
Made from high-quality synthetic leather, this Everlast strike shield offers a durable and reliable performance. It is filled with high-density foam and features durable construction to provide better impact protection.