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3 Tips to Kick Harder and Faster

Executing round house kick in kickboxing

When we watch the Z-Fighters in battle, there is no doubt that a kick is going be thrown. It may be a front kick to the sternum, a round house kick to the rib cage or a super spin kick to the head. The list of kicks these warriors execute can be endless but no matter what type of kick is used, the strength and speed of the kick is always jaw dropping. As human warriors, it's impossible to move at the speed of light like Goku, Piccolo, Trunks and the other Z-Fighters but it doesn't mean we can't execute harder and faster kicks than we currently are. Here are top three tips that can help execute harder and faster essential kicks.


What Are The Essential Kicks

Tip 1: Master The Execution

Tip 2: Complete Kicking Drills

Tip 3: Improve Muscular Strength

Final Thoughts

What Are The Essential Kicks

In the Dragon Ball universe, we see our favorite Saiyan’s executing all types of kicks from basic kicks, spin kicks, to literally flying kicks; essentially every kick combination one can imagine. It's an amazing feature to watch the Z-Fighters execute advance kick combinations, but behind every advance kick combination, there are the essential kicks that need to be mastered which include the following:

Front Kick

Target Areas on the Body: Under the chin, sternum or groin

Round House Kick

Target Areas on the Body: Head region, neck, rib cage, quadricep, outside of knee, shin

Side Kick

Target Areas on the Body: Head region, sternum, rib cage, hips, front of knee

Spin Back Kick

Target Areas on the Body: Sternum or rib cage

Tip 1: Master The Execution

Improving kick strength and speed doesn't always mean repetitively kicking a punching bag at high intensities. Slowing each kick down to practice the execution step-by-step can be just as important. To execute an essential kick, one should start by chambering the kicking leg, pivoting the grounded foot, extending the kicking leg while simultaneously driving the hips forward, recoiling the leg then finally returning to the fight stance. Whether a beginner or advance warrior, these steps should be trained consistely in a slow, controlled manner.


The chamber movement is the first step to setting up an effective kick. Raise one knee high and tight to the chest. This is going to create a “spring load” to initiate the kick. The higher the knee, the higher the kick. In regard to the spin back kick, the execution will be similar except the body rotation occurs before or simultaneously with the chamber.


Pivoting the grounded foot will occur simultaneously with the chamber. This pivot will allow a longer reach and will appropriately align the body in accordance to the kick of choice for optimal power.


Extend the leg forward and out from the chamber position aiming the kick toward your target.


Return the foot to the chamber position (knee back to chest) by bending at the knee. This should be done quickly to either execute a follow up kick or prevent the kick from being caught by an attacker.

Leg Return

Return the kicking leg back to the ground repositioning to a fight stance.

Hip Drive

As a result from a well executed pivot, the forward hip drive will add power to the kick.

Tip 2: Complete Kicking Drills

Improving kicking strength and speed won't only require repetition after repetition after repetition, but according to a study published in 2016 from John Hopkins Medicine, they found that “if you practice a slightly modified version of a task you want to master, you actually learn more and faster than if you just keep practicing the exact same thing multiple times in a row,” says Pablo Celnik M.D. Below are 5 drills that can be implemented into training to help improve the power and speed of these essential kicks.

  • Dynamic pivots

  • High knees

  • Single leg lateral hops

  • Wall hold leg circles

  • Slow static round house kicks

Tip 3: Improve Muscular Strength

Although coordination and speed of movement are vital elements to executing an effective kick, improving abdominal, low back, hips, glutes, quads and hamstring strength can help unlock potential power behind your kick. Below is a following calisthenics circuit that can help improve muscular strength in these areas:

Complete each exercise for 45 sec. completing 3 sets for the circuit.

Quads - Squats

Glutes - Glute Bridges

Hips - Fire Hydrants

Low Back - Swimmers

Hamstring - Laying Hamstring Curl

Total Body Exercise - Bird Dogs

Final Thoughts

As you continue on with your journey to increase your kicking power and speed, remember to be patient with yourself and follow each tip consistently.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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