Kickboxing: Basic Techniques, Protection, and the Right Mat (2025 Guide)
Kickboxing has won over thousands of fans in Italy, becoming one of the most popular combat disciplines in sports centers. This modern martial art combines boxing and kicking techniques, offering a comprehensive workout that improves strength, endurance, and coordination.
Whether you're a beginner curious about basic techniques or a gym manager looking for the ideal tatami, this guide will walk you through all the essentials: from basic combinations to choosing the safest flooring for your workouts.
Are you considering which tatami to choose for your kickboxing area?
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Content index
What is kickboxing and why choose it?
There kickboxing was born in the 60s from the meeting between traditional karate And Western boxing, evolving into a discipline that combines spectacularity and effectiveness. Today, it represents one of the most comprehensive options for those seeking a full-body workout.
Main styles of kickboxing
American Kickboxing The most popular style in Italian gyms, it features boxing arm techniques integrated with kicks above the belt. Ideal for beginners thanks to its clear rules and gradual progression.
Japanese Kickboxing (K1) A more aggressive version that includes knee strikes, elbow strikes, and a clinch. It requires greater technical experience and specific athletic training.
Light Contact Kickboxing A semi-controlled variation perfect for those who want to learn the techniques without the risk of injury. Widely practiced in amateur classes and fitness programs.
Contact Levels
- Light Contact: Maximum control, minimum contact
- Semi-Contact: Moderate contact with full protection
- Full Contact: Full combat for experienced athletes
Physical and mental benefits
Kickboxing training offers unique benefits:
Physical benefits:
- Cardiovascular: Improves endurance and lung capacity
- Muscular: Tone legs, core and upper body
- Coordination: Develops balance and precision in movements
- FlexibilityHigh kicks increase joint mobility
Mental benefits:
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- Stress relief: Discharge accumulated tensions
- Self-esteem: Increases confidence in one's abilities
- Discipline: Develops self-control and perseverance
- Focus: Improves concentration and mental presence
Basic kickboxing techniques for beginners
Mastering in kickboxing fundamental techniques It's essential before progressing to more complex combinations. Each movement must be executed with technical precision before increasing power and speed.
Fundamental positions and guard
Orthodox Guard (for right-handers):
- Left foot forward, right foot back
- Weight distributed 60% leg behind, 40% forward
- Hands closed in fists at face height
- Elbows close to the body for protection
Southpaw Guard (left-handed):
- Mirroring the Orthodox
- Right foot forward, left foot back
- Same weight distribution
Basic movements:
- Step forward/backward: Always keep your guard up
- Lateral movements: Outside foot leads the movement
- Pivot: Rotation on the front foot for angles of attack
Essential punching techniques
1. Jab (left straight)
- Fist of the hand forward
- Full arm extension
- Hip rotation for power
- Immediate return to guard
2. Cross (right direct)
- Fist of the back hand
- Full hip rotation
- Weight transfer forward
- The most powerful of the basic punches
3. Hook (hook)
- Circular movement of the arm
- 90 degree elbow
- Trunk rotation
- It can be performed high (face) or low (body)
4. Uppercut
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- Movement from bottom to top
- Leg curls for power
- Penetration under the opponent's guard
Basic kicks and their execution
Front Kick (front kick)
- Raise your knee to your chest
- Quickly extend your leg
- Strike with the sole of the foot
- Great for keeping distance
Round Kick (circular kick)
- Raise your knee to the side
- Hip rotation
- Strike with the shin or instep
- The most used kick in kickboxing
Side Kick (side kick)
- Raise your knee towards your chest
- Extend laterally
- Strike with the edge of the foot
- Requires good flexibility
Low Kick
- Low roundhouse kick
- Target: opponent's thigh
- It destabilizes and weakens the legs
- Fundamental in the modern repertoire
Simple combinations to get you started
Combo 1: Jab-Cross The foundation for every boxer. Perfect for beginners.
Combo 2: Jab-Cross-Hook Adds circular motion after jabs.
Combo 3: Jab-Round Kick Introduces the use of the legs after a punch.
Combo 4: Jab-Cross-Low Kick Very effective mixed arm-leg combination.
Typical training program
An effective kickboxing training It must balance athletic preparation, pure technique, and practical application. The typical structure involves progressive phases that take the body from rest to maximum intensity.
Warm-up and athletic preparation (15-20 minutes)
Joint mobility (5 minutes):
- Shoulder and arm rotations
- Hip Circles
- Neck and trunk movements
- Controlled leg swings
Light cardio (5-10 minutes):
- Running on the spot with variations
- Jumps and skips
- Moderate pace shadow boxing
- Dynamic guard movements
Dynamic stretching (5 minutes):
- Controlled increasing kicks
- Lunges with twist
- Arm swings
- Specific preparation for movements
Bag work (cardio + technique) (20-30 minutes)
Technical rounds (3×3 minutes):
- Focus on precision rather than power
- Repetition of basic combinations
- Correction of shape and posture
- 1 minute active recovery between rounds
Cardio round (2×4 minutes):
- High intensity while maintaining technique
- Continuous combinations
- Variation of pace and target
- 2-minute passive recovery
Specific work (10 minutes):
- Focus on individual techniques
- High frequency repetitions
- Correction of technical defects
Controlled sparring and applications (15-20 minutes)
Advanced Shadow Boxing:
- Opponent View
- Fluid combinations
- Movement in space
- Simulation of real situations
Technical sparring (if partner available):
- Controlled contact
- Focus on timing and distance
- Application of the studied combinations
- Full body protections are mandatory
Cool down and stretching (10-15 minutes)
Decreasing Cardio (5 minutes):
- Walking with deep breathing
- Slow, controlled movements
- Gradual slowing of the heartbeat
Static stretching (10 minutes):
- Hip flexors
- Hamstrings
- Calves and adductors
- Shoulders and triceps
- Hold for 30 seconds per muscle group
Essential protections for kickboxing
There safety in kickboxing It is essential. The kickboxing protections They are not only mandatory in competitions, but essential for training with peace of mind and preventing injuries that could compromise technical progression.
Mandatory basic protections
Kickboxing gloves
- 8-10 oz: For technical training and punching bag
- 12-14 oz: For sparring and greater protection
- 16 oz: For beginners and long-term work
Essential features:
- Evenly distributed padding
- Secure wrist closure
- Breathable materials
- Anatomical shapes for comfort
Mouthguard
- Essential protection for teeth and jaw
- Thermoformable models for custom fit
- Replacement every 6-12 months or after trauma
Conch (scrotum protector for men)
- Essential protection for the genitals
- Rigid materials with soft padding
- Secure fastening with elastic bands or integrated shorts
Shin guards
- They protect the tibia and instep
- Lightweight yet durable materials
- Internal padding for comfort
- Fixing with Velcro or elastic bands
Advanced equipment for competitors
Protective helmet
- Mandatory for athletes under 18
- Recommended for intense sparring
- Complete head and face protection
- Optimal visibility maintained
Mother's bodice (women)
- Specific protection for the breast
- Rigid materials with internal comfort
- Perfect fit without limiting movement
Elbow and knee protectors
- For styles that involve clinching
- Shock absorbing materials
- Preserved joint flexibility
Maintenance and durability of protections
Post-workout cleansing:
- Complete ventilation
- Specific disinfectants for sports
- Natural drying (never direct heat sources)
Periodic checks:
- Check seams and Velcro
- Replacing worn padding
- Check elastic bands and fastenings
Average duration:
- Gloves: 2-3 years for amateur use, 1 year for intensive use
- Shin guards: 3-5 years with proper maintenance
- Mouthguard: 6-12 months
Kickboxing Mats: The Ultimate Choice
Choosing a kickboxing mat is a crucial investment for the safety and performance of athletes. An unsuitable floor can not only compromise training but also significantly increase the risk of injury.
Why the tatami is essential in kickboxing
Impact absorption Kickboxing involves explosive movements, jumps, and potential falls. A quality mat:
- Reduces joint stress on knees and ankles
- Protects against accidental falls
- Allows for longer workouts without excessive fatigue
- Decreases the risk of impact injuries
Stability and grip Dynamic kickboxing movements require:
- Non-slip surface for quick kicks and movements
- Stability during rotations and pivots
- Optimal grip even with intense sweating
- Maintaining properties over time
Comfort and performance An appropriate floor directly influences:
- Quality of training
- Duration of sessions without fatigue
- Confidence in complex movements
- Accelerated technical progression
Essential technical features
Material density
- Minimum 240 kg/m³: For occasional use
- 280-320 kg/m³: Standards for gyms
- Over 350 kg/m³: For high-traffic centers
Non-slip surface
- Texture specific for martial arts
- Resistance to wear from footwear
- Easy post-workout cleaning
- Maintaining grip with humidity
Quality materials
- High-strength vinyl siding
- Padding certified for sports use
- Resistance to disinfectants
- European safety certifications
Tatami thickness: 2 cm vs 4 cm for kickboxing
Choosing the right thickness is perhaps the most important decision when purchasing a kickboxing mat. Each thickness has specific characteristics that make it ideal for certain applications.
2cm Kickboxing Mat: Benefits and Ideal Uses
Main features:
- Maximum stability: More compact and reactive surface
- Movement speed: Ideal for quick movements and dynamic techniques
- Affordability: Lower cost per square meter
- Ease of transport: Reduced weight for temporary installations
When to choose the 42cm:
- Specialized centers: Focused exclusively on kickboxing
- Competitive athletes: Daily intensive workouts
- Courses for children/seniors: Extra protection for sensitive categories
- Full contactHigh Intensity Sparring
Ideal for:
- Amateur and fitness courses
- Advanced technical training
- Controlled light contact sparring
- Complex technical combinations
4cm Kickboxing Mat: When to Choose It
Main features:
- Superior absorption: Maximum protection for joints
- Long-lasting comfort: Reduces fatigue during long sessions
- Advanced security: Ideal for growing and older athletes
- Versatility: Also suitable for other disciplines
When to choose the 4 cm:
- Multi-disciplinary gymsWhere are the most martial arts practiced?
- Technical training: Focus on precision and speed
- Limited budget: Without compromising safety
- Temporary spacesEvents, workshops, demonstrations
Ideal for:
- Competitive preparation
- High volume workouts
- Intensive sparring
- Courses for absolute beginners
Sports table → recommended thickness
| Discipline | Recommended Thickness | Minimum Density | Specific Notes |
|---|---|---|---|
| Light Contact Kickboxing | 2 cm | 240 kg/m³ | Priority to stability and speed |
| Semi/Full Contact Kickboxing | 2 cm | 240 kg/m³ | Maximum impact protection |
| Kickboxing Fitness | 2 cm | 200 kg/m³ | Comfort and economy |
| K1/Muay Thai | 4 cm | 240kg/m³ | Knee and elbow resistance |
| Cardio Kickboxing | 2 cm | 200 kg/m³ | Lightness and practicality |
| MMA (striking) | 4 cm | 240 kg/m³ | Versatility for mixed techniques |
Flooring and grip: safety on the move
The tatami kickboxing grip It's a critical factor that's often overlooked. A surface that doesn't provide optimal grip can turn even the simplest technique into a safety risk for the athlete.
Importance of grip in dynamic movements
Critical movements that require optimal grip:
Roundhouse kicks
- Rotation on the planted foot
- Explosive weight transfer
- Maintaining balance during recovery
Lateral movements
- Rapid changes of direction
- Step-slide to evade attacks
- Pivot for counterattack angles
Arm-leg combinations
- Smooth transitions between punches and kicks
- Maintaining guard during execution
- Stability during loading and unloading phases
Non-slip surface vs. comfort
Optimal balance:
- Excessive grip: Can cause joint stress and limit fluidity
- Insufficient gripRisk of slipping and loss of control
- Ideal solution: Adherence modulated according to the intensity of movement
Surface technologies:
- Micro-relief textures: Constant grip without abrasiveness
- Surface treatments: Resistance to humidity and sweat
- Specific patterns: Designed for martial arts movements
Maintenance to maintain grip
Daily cleaning:
1. Remove dust and debris with a vacuum cleaner 2. Use a specific neutral detergent for sports floors 3. Rinse with a well-wrung damp cloth 4. Dry thoroughly before useWeekly maintenance:
- Specific disinfectant to eliminate bacteria
- Check wear in high traffic areas
- Check joints and general stability
Monthly maintenance:
- Deep cleaning with degreasing detergents
- Checking the condition of the edges
- Evaluation of the possible rotation of the plates
Signs of grip deterioration:
- Glossy surface in the areas of greatest use
- Frequent slipping during training
- Loss of original texture
- Accumulation of dirt that is difficult to remove
Setup kickboxing area in the gym
The correct design of thekickboxing area requires attention to size, safety and functionality. kickboxing area dimensions directly influence the quality of training and the safety of athletes.
Minimum and optimal measurements
Minimum dimensions for training:
- Individual area: 3×3 meters
- Couple (sparring): 5×5 meters
- Small group (4-6 people): 6×8 meters
- Full class (10-15 people): 8×12 meters
Optimal dimensions for performance:
- Individual area: 4×4 meters
- Couple (sparring): 6×6 meters
- Small group: 8×10 meters
- Full class: 10×15 meters
Additional considerations:
- Minimum ceiling height: 10 foot
- Perimeter free space: 1 meter on all sides
- Distance from equipment: Minimum 2 meters from bags and tools
- Escape routes: Free access for emergencies
Perimeter protections and walls
Mandatory wall protections:
- Minimum height: 2 meters
- Thickness: 5-8 cm for optimal absorption
- Material: High density foam covered
- Fixing: Safe but removable for maintenance
Safety edges:
- Connection between tatami and wall
- Elimination of dangerous edges
- Soft non-slip material
- Easy cleaning
Additional equipment:
- Mirrors for technical correction (protected by shatterproof film)
- Uniform illumination (minimum 500 lux)
- Adequate ventilation for air exchange
- Timers and stopwatches for training rounds
Functional areas:
- Heating area: Separated from the main area
- Equipment space: For gloves and protections
- First aid area: Medical kit always accessible
- Drinks areaHydration during breaks
Tatami Kickboxing FAQ
For the kickboxing we recommend tatami with minimum density of 240 kg/m³ and non-slip surface specific for martial arts.
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