Part 1 of our series on kicking technique
In this first post of our Kicking Fundamentals series, we’re focusing on one of the key details which is often neglected and easy to practice incorrectly: the kicking foot position.
It’s very easy to overlook this in training and accidentally reinforce bad habits. With limited class time and lots to cover, we don’t get to practice these minute details often enough. Taking a few minutes at home regularly can make a big difference. Consistent short bursts of practice like this will help you retain the details and greatly improve your overall kicking skill.
It doesn’t matter whether you’re a white belt learning the basics or a black belt perfecting technique. Foot position is one of those fine details that needs regular practice.
Roundhouse Kick
Let’s start with one of the simpler positions: the roundhouse kick.
Key Foot Position Tips:
- Toes should be pointed.
- Ankle should be extended (plantar flexed).
- Think ballerina-style, toes pointed and ankle extended.
- Depending on your target, striking with the lower shin can be safer and more effective than using the foot.
Why it matters: Pointing your toes and extending your ankle reduces any slack in your foot. It will also give you slightly more range.
Front Kick
This one catches out a lot of beginners and intermediates alike. It seems simple on paper, but it’s surprisingly difficult to coordinate.
Key Foot Position Tips:
- Toes pulled back (extended).
- Ankle extended (plantar flexed).
- Imagine standing on tiptoes, but while floating your foot in the air.
- Keep the toes pulled back whilst flexing and extending the knee and ankle simultaneously.
- Strike with the ball of the foot (not the toes).
Why it matters: If your toes are pointed, you risk hurting them. Kicking with a flat foot spreads the force and shortens your front kick range. The correct foot position is essential for developing that classic front kick shape.
Side Kick
The side kick foot position is a bit tricky. You need to pay a lot of attention to get this one right.
Key Foot Position Tips:
- Foot should be near horizontal, with the heel level with your toes or very slightly higher.
- Toes pulled back and ankle flexed (dorsiflexed).
- Create a bladed foot position, with the palm of the foot turned down.
- Strike with the outside edge of the heel, not the side of the foot.
Why it matters: Hitting with a flat foot reduces power and leaves your ankle relaxed, unstable and risking injury. However, blading the foot too much risks hitting with the side of the foot rather than the heel. A test of your foot position is if you can stamp down on the floor holding this foot position. If it feels solid, you’re probably doing it right.
Kicks That Use the Heel
Hook kicks, spin kicks, axe kicks, and similar techniques all use a variation of the side kick foot position.
Key Foot Position Tips:
- Similar foot position as the side kick with the ankle dorsiflexed and toes extended (pulled back).
- Toes follow the direction of the heel.
- Impact is delivered with the back of the heel.
Why it matters: This keeps the foot strong and stable, and ensures that your ankle is in a rigid structure when making contact.
Practice Drills at Home
Here are some simple but effective ways to train foot position at home, no gear required. Although doing these in front of a mirror can be useful to check the details. Practicing these sitting on the floor helps you to focus on the foot position without the distraction of keeping your balance! (Thanks to Master Graeme from KSW Kirkcaldy for sharing this tip with me)
Once you have that mastered, try them standing holding onto something for balance. Then finally you can try them slowly while standing with nothing to hold onto. This will be a real test of balance and leg strength.
Roundhouse Kick Drill: Lie on your side, kicking leg on top. Pull your leg back and point your toes. Extend the knee so your shin and foot align, without the knee passing the lower leg. This also trains your chamber. Progress to the standing variations when you have the foot position locked in.
Front Kick Drill: Sit on the ground, form your front kick foot position and practice extending and retracting the knee while keeping the toes pulled back. Once that feels solid, add ankle flexion and extension without losing your toe position. Progress to standing when you are ready.
Side Kick Drill: Same setup as the roundhouse drill, but bring your knee in front of you. Form the bladed foot and extend the leg above your lower one. Keep the foot position locked throughout. Again eventually progress to standing.
Hook Kick Drill: Begin like the side kick, but straighten your leg in front. Extend your hip so your leg moves past the lower leg, keeping the correct foot shape. You can optionally bend the knee after it passes through. Progressing to standing is particularly tough on this one, the circular motion of the kick makes finding your balance extremely difficult.
These drills are slow and subtle, but they build habits that pay off. Foot position might not be flashy, but it’s absolutely fundamental to martial arts. Keep practicing, and your kicks will thank you later.
Stay tuned for the next part of our Kicking Fundamentals series and let us know how your practice goes!