Become Fighter
Fight day warm-up: Kickboxing guide
A warm-up that wakes up the body and settles the head before you walk out.
Your warm-up should be ready to start a few minutes before you walk out. It gets blood to the muscles, opens the hips for kicks and brings your focus to the first minute. It should not tire you.
Warm up with your coach, in a quiet corner if possible. Take your time with the hips and legs. Finish with a few sharp pad rounds so your hands and kicks are fast on the first bell.
Key points
- Start with five minutes of easy movement: skipping, jogging, light shadow.
- Open the hips and hamstrings with leg swings and gentle stretches.
- Pad work: start slow and build to short, sharp combinations. End with a few kicks.
- Work up a light sweat. Do not leave yourself tired.
- Stay warm while waiting: keep moving, wear layers and keep the legs loose.
Common mistakes and how to fix them
- Starting too hard. Begin easy and build. A hard start leaves you tired.
- Skipping the hips. Cold hips make kicks tight. Spend time on them.
- Cooling down while waiting. Keep moving and stay covered. A cold fighter is slow.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Fight craft module of Kickboxing foundations.
Get it on Google Play. Coming soon to the App Store.
More from Fight craft
- Round strategy and scoring: Kickboxing guide
- The game plan and the corner: Kickboxing guide
- Fight week and nerves: Kickboxing guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.