Adapted Kickboxing: Technical Combinations
Kickboxing adapted for PE: guard, footwork, punches and low kicks linked into combinations on punching bags, with no contact between people. Students work on coordination, endurance and self-control.
How to play
- Progressive warm-up: light bouncing in place, footwork and shoulder, wrist and hip mobility (4 min).
- Guard and footwork: feet shoulder-width apart with the opposite foot forward, hands at face height and elbows in; move forward, back and side to side without crossing the feet (4 min).
- Shadowboxing: jab with the lead hand, cross with the rear hand while turning the hip, and hook; 1-2 and 1-2-3 combinations on your count (5 min).
- Kicks: front kick and low roundhouse at thigh height, never above the waist, first in the air and then slowly on the bag (5 min).
- Bag rounds: groups of 4 per bag; one strikes for 1 minute, one holds the bag from behind and two shadowbox; rotate on the whistle. Combinations: 1-2-front kick and 1-2-3-roundhouse (10 min).
- Cool-down with breathing and shoulder and leg stretches (2 min).
Rules
- Never strike a classmate, not even as a joke.
- Always wear gloves on the bag and keep strikes controlled.
- Kicks stay below the waist.
- The bag holder stands behind the bag, never to the side.
Variations
Easier
Do all combinations as shadowboxing, with no bag and punches only.
Standard
Hit the bag with two- or three-punch combinations and one kick.
Harder
Link five-strike combinations with footwork in 90-second rounds.
Adaptations
- Limited mobility: seated punches in front of a bag set at the right height.
- Wrist injury: shadowbox with an open, relaxed fist or do kicks only.
- Fitness level: work at 50–70% intensity and take longer breaks for anyone who gets tired.
Learning goals
- Coordinate punches and kicks in technical combinations.
- Improve endurance through high-intensity rounds.
- Develop self-control and respect in a combat sport.
Equipment for a class of 25
- pairs of boxing gloves: 12
- punching bags: 6
Teacher tip
Stress self-control from minute one and stop the activity if anyone strikes a classmate. The typical technical error is dropping the guard after a punch; remind students the hand always comes back to the face.
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