Kickboxing
Kickboxing Inside Slip
The kickboxing inside slip moves your head just inside a straight punch’s path. It trains defensive coordination, balance, and controlled movement through your legs and trunk.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand in your kickboxing stance with staggered feet and slightly bent knees.
- Raise your fists beside your cheeks with your elbows close to your ribs.
- Imagine a straight punch traveling toward your nose.
- Move your head just off the punch line toward the opponent’s nonpunching hand, using a small knee bend and torso turn.
- Return to your starting position to complete the repetition.
Form cues
- Keep your eyes on the opponent.
- Keep your chin tucked.
- Stay ready to move either foot.
- Breathe freely through the movement.
Common mistakes
- Leaning too far sidewaysKeep your head over your base rather than shifting beyond either foot.
- Ducking instead of slippingMove mainly sideways rather than dropping into a deep squat.
- Moving only your neckLet your head travel with your torso instead of bending your neck sideways.
Safety
Abrupt twisting on planted feet can strain your knees or back. Against a real opponent, an inside slip leaves you exposed to the other hand and potentially knees or kicks.
- Practice in a clear space without incoming punches.
- Start slowly before adding speed.
- End the set when fatigue makes your movement jerky or unbalanced.
- Use separately supervised partner drills before applying this movement against live attacks.
If knee, back, or neck pain limits the movement, use a smaller range or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 30 sec
Count each slip and return as one rep; practice against imagined straight punches from either hand.