Conditioning · Kickboxing
Kick Mitt Work
Kick mitt work uses controlled kicks and knees against partner-held targets to practice accuracy, balance, and conditioning. Your legs and hips drive each strike while your trunk helps control the return.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand within kicking distance of the presented mitt, with one foot behind you and your hands beside your cheeks.
- Lift your rear knee in front of you to begin a basic roundhouse kick.
- Pivot on the ball of your supporting foot so its toes turn away from the target.
- Rotate your kicking hip toward the mitt, bringing your shin or instep across into its striking surface.
- Bend your kicking knee to draw your leg back from the target.
- Place your kicking foot back in its starting position.
Form cues
- Exhale briefly with each strike
- Keep your supporting knee soft
- Keep your eyes on the target
- Stay tall through your torso
Common mistakes
- Reaching for the mittAdjust your distance before starting rather than leaning or stretching your leg to reach the target.
- Dropping your handsKeep your hands near your face throughout the kick and recovery.
- Rushing the next strikeRegain a balanced stance before beginning another kick.
Safety
Missing a small mitt can send your foot into the holder's fingers or body. Forceful contact or twisting over a planted supporting foot can strain your ankle or knee.
- Use mitts rated for kicks with a partner who knows how to hold them; ordinary boxing mitts may not be suitable.
- Agree on the strike, contact surface, target height, and stop signal before starting.
- Begin with light, predictable strikes and keep power within the mitts' and holder's capacity.
- Stop after a missed target or shifted mitt rather than chasing it with another strike.
If you have ankle, knee, or hip pain, or difficulty balancing on one leg, get advice from a physiotherapist before practicing kicks against mitts.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Shin Guards
- Kick Mitts
Sets and reps
- Sets
- 3–4
- Target
- 30–60 seconds
- Rest
- 45 sec
Use the roundhouse sequence above as a starting drill, alternating your lead leg between rounds.