Become Fighter
Hard sparring and controlled power: Kickboxing guide
How to turn the pace up, who to do it with and when to stop.
Hard sparring prepares you for the pressure of a fight. It teaches you to keep your technique when someone is hitting back and your lungs burn. It should still be rare and planned, not a daily event.
A few hard rounds in the weeks before a fight is enough for most people. Doing it every week does not make you tougher. It wears you down and shortens your career.
Key points
- Hard sparring needs a coach in the room and a partner you trust.
- Control the target: keep body kicks and legs in play, and limit head contact.
- Use 60 to 80 percent power. Reserve full power for the pads.
- Keep rounds the length of your fight rounds. Do not turn them into a long brawl.
- End the session if anyone shows signs of concussion: confusion, headache, nausea or memory loss. See a doctor and wait for medical clearance before returning.
Common mistakes and how to fix them
- Hard sparring every session. Limit it to a few rounds in the weeks before a fight. Most sparring should be technical.
- Sparring hurt. Say so before the round. A hidden injury gets worse under pressure.
- Ignoring concussion signs. Stop at once, see a doctor and wait for clearance before any contact.
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 Sparring module of Kickboxing foundations.
Get it on Google Play. Coming soon to the App Store.
More from Sparring
- Technical sparring: Kickboxing guide
- Gear and safety: Kickboxing guide
- Reviewing your sparring: 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.