Today, we’ll guide you through a focused workout on the Wave Master designed to refine your kicking techniques. Let’s kick things off with a solid warm-up!
Warm-Up
- Foot Taps
Begin by lightly tapping the top of your foot against the top of the base. Keep it gentle—this part isn’t padded, so focus on warming up rather than power. Alternate sides with each kick to maximize range of motion. Repeat 10 times on each side. - Low Kicks
Next, perform the same kick but target the bottom of the padded area. Here, prioritize recovery and positioning over power. Kick 10 times, resetting your leg each time. Then, cross your kicks over to work different angles. - High Roundhouse Kicks
Execute 10 high roundhouse kicks on each side at a moderate pace, concentrating on balance. - Inside Crescent Kicks
Perform 10 inside crescent kicks on each side. Since it’s challenging to penetrate the bag with this kick, focus on letting the bottom of your foot glide across it. Keep the kicks at a medium height. - Reverse Crescent Kicks
Finish with 10 reverse crescent kicks on each side, aiming for mid-height. After completing the warm-up, we’ll transition into dynamic stretching.
Stretching
- High Inside Crescent Kicks
Repeat the inside crescent kick, aiming to lift your leg higher than shoulder height. If this is too difficult, kick to the highest height you can while maintaining balance. Perform 10 kicks on each side. - Modified Reverse Crescent Kicks
For the reverse crescent kick, lift your leg as high as possible, then perform a half-circle outward as it descends. Repeat this 10 times on each side. - High Roundhouse Kicks
Finish your stretching with 10 high roundhouse kicks on each side, pushing for maximum height.
Main Workout
- Snap Kicks
Front Snap Kick: Focus on speed rather than power. Break it into four parts: lifting the knee, extending the leg, retracting the leg quickly, and returning to the starting position. Perform 10 kicks on each side. - Side Snap Kick: From a horse stance, perform the side snap kick. Again, break it into four parts as with the front snap kick. Complete 10 kicks on each side.
- Rear Snap Kick: With your target behind you, turn your head slightly to see it. Lift the knee to your chest and kick backwards. Bring your knee back to center and set the leg down. Repeat 10 times on each side.
- Front Thrust Kick: Lift your knee high and push the heel of your kicking foot forward, pivoting your foot for greater reach. Depending on your focus, either bring your foot back or set it down firmly. Perform 10 kicks on each side.
- Side Thrust Kick: Lift the knee closest to the target, turn your leg parallel to the ground, and push out with the heel. Return to the starting position. Complete 10 kicks on each side.
- Inverted Kick
This trick kick targets high at close range with an unusual angle. Lift your knee, extend your leg quickly, then retract and set it down. Perform 10 kicks on each side.
Cool Down
- Heel Stomps
Alternate 10 heel stomps on each side, aiming for the unpadded plastic part of the bag without applying too much power. - Inverted Heel Stomps
Instead of a straight-down stomp, turn your knee outward and stomp at an angle across the body. Perform 10 stomps on each side. - Low Side Thrust
Mimic the motion of an outward crescent kick, then execute a low side thrust once your knee touches the bag. This exercise helps with balance and transitioning between kicks. Do this 10 times on each side.
Relaxed Stretching
- Heel Stretch
Place your toes against the base, with your heel on the ground. Keep your leg straight and lean into the stretch for 30 seconds on each leg. - Higher Heel Stretch
Move your leg higher on the base and repeat the stretch for 30 seconds on each side. - Lunge Stretch
With your foot on the base, perform a lunge and lean forward. Hold this position for 30 seconds on each side. - Toe Point Stretch
Point your toes straight up on the base and bend the back leg. Hold for 30 seconds on each side.
Cool Down: Conclude with a reverse bow stretch for relaxation and flexibility.
That’s a wrap on today’s workout! Remember, consistent practice and proper technique will lead to noticeable improvements in your kicking skills. Keep pushing forward and enjoy the journey to mastery!
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