Conditioning · Kickboxing
Striking Dummy Kickboxing
Striking dummy kickboxing uses controlled punches and kicks against a padded, human-shaped target to train conditioning, balance, and striking coordination.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand facing the dummy with feet staggered, knees slightly bent, and fists beside your cheeks.
- Punch straight toward the padded chest with your lead hand, the hand above your front foot.
- Return that hand to your cheek.
- Raise your rear knee in front of your waist.
- Extend that leg into a light front kick, contacting the padded torso with the ball of your foot, toes pulled back.
- Bend your kicking knee to withdraw your foot.
- Place your kicking foot back in its starting position.
- Step out of striking range when your interval ends.
Form cues
- Keep your punching wrist straight.
- Exhale briefly with each strike.
- Keep your chin tucked.
- Look at your target.
Common mistakes
- Reaching for the targetMove your stance closer rather than leaning forward to make contact.
- Snapping joints straightEnd each strike before your elbow or kicking knee locks.
- Rushing the next strikeRegain your balance before starting another punch or kick.
Safety
Hard or poorly aligned contact can injure your wrists, toes, or ankles. Excessive force can tip the dummy or make you lose your footing, especially as you tire.
- Secure the base according to its instructions and clear enough space for the dummy to rock without hitting anything.
- Use properly fitted hand wraps, boxing gloves, and shin guards.
- Strike only designated padded surfaces, never the hard base, support, or exposed fittings.
- Start with light contact; stop if the dummy shifts or you cannot control your strikes.
Choose noncontact shadowboxing or get advice from a physiotherapist first if impact causes pain or you have an existing wrist, foot, ankle, or knee injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Body Opponent Striking Dummy
- Boxing Training Gloves
- Combat Shin Guards
- Hand Wraps
Sets and reps
- Sets
- 3–5
- Target
- 30–60 seconds
- Rest
- 45 sec
Cycle through the punch-and-kick sequence at an easy pace for the full interval.