When martial artists begin their training, most struggle with learning how to kick. Jackie Chan and Jet Li make it look easy, but kicking well takes time, effort and practice. There’s the
However, after many hours of throwing the basic kicks and a grueling stretching routine, you too can master the art of kicking.

No matter which art you study, you will utilize the following kicks: front kick, side kick, round kick and back kick. These are the essential kicks in the martial arts. I have studied many styles in my 25-plus years of training and have found the following information beneficial for anyone who wants to add kicking to his repertoire.

Front Kick
While the front kick is the most basic of all kicking techniques, it is not nearly as easy as it looks. Using the hips in conjunction with the correct knee position gives this kick the power and force to do some great damage to its adversary. The retraction of the kick helps the user extend with great force and retract the leg back to its proper chamber position.

Martial artists have the most trouble with correct knee position, which is vital to the effectiveness of the kick. If the knee position is low and the fighter is trying to kick at face level, the break in fluidity will detract from the power.

Side Kick
One of the most powerful kicks in the martial arts, the side kick is  different from the other kicks in that it utilizes a thrusting motion. This can be a deadly kick provided the martial artist assumes proper knee position and exhibits solid footwork.

Ways to practice this kick include using the air shield or the heavy bag. The resistance helps increase power, while developing the snapping motion necessary to penetrate the opponent’s defense and break a few ribs.

At my martial arts school in New York, my students only practice this technique with the lead leg. I do not advocate using the rear leg for this kick; it becomes telegraphic in a sparring situation and hinders its effectiveness. I learned to better utilize this kick by watching the great Bill “Superfoot” Wallace perform with his lead leg.

Round Kick
In my system, the round kick is thrown just like the side kick with the front leg; it works as sort of a jab. Probably the most popular kick in martial arts, power for the round kick comes from a snapping motion aimed through your opponent. Once perfected, it can be used to set up machine gun kicks as well as rear leg strikes.

Back Kick
Utilized strictly for self-defense, the back kick is most effective when used as an element of surprise. The mechanics of this kick are similar to those used when executing a side kick.

Drills
I utilize a few drills to make my kicks more effective, but for power nothing beats working the air shield or the heavy bag. For speed or accuracy, the focus mitts or even an X-ray sheet of paper comes in handy.
Side Kick
Assume a fighting stance and face your kicking shield. Bring the rear leg to the front leg (but don’t cross them). As soon as the back leg touches the front leg, lift the knee and forcefully shoot it out.
Round Kick
Using X-ray paper is a great way to build strength and stamina in the leg. Stand in a fighting stance and lean back slightly. Chamber the front leg for a round kick. Hold the leg and shoot it at the paper. Now, retract the leg and leave it in the chamber position. Start off with 10 reps and work your way to 20 and then 50.

Final Notes
Kicking is a worthwhile addition to any martial artist’s repertoire.  A solid stretching regimen, combined with diligent practice, will help you master one of the discipline’s basic necessities. You will soon see your balance and coordination improve. Eventually, your legs will join your hands as deadly weapons.

How to Caps

Lead
Paul Kick

FK 1-3

Front Kick. Start in a fighting stance (1). Raise the left knee to check the front kick (2). Snap the leg out to the right (3).

SK 1-3

Side Kick. From a fighting stance (1), chamber your left leg so the knee is chest height (2). Throw the leg all the way out to the side and snap (3).