This workout will include all different areas of your sparring game. We will cover technique, timing, strength, clinch work and leg control. 

Each drill in the video is numbered and a short explanation is below to help you out. I’d recommend spending a good amount of time on each drill, firstly going through the drill slowly and softly to get it right, then complete it multiple time at 100%. Don’t forget to do both legs and leave a comment below to tell me how you went.

Start off with a good stretch and some free time kicking and punching the bag until you’re ready to get into it 100%. 

1. Back Kick

We’re working on timing and technique for this punchy back kick. 

Start close so your foot is just about under the bag, push the bag so it swings then move out of the way while leaving your front foot where it is so that you come back to the same position. This is to give us extra time to set up and execute the back kick without rushing too much.

As the bag is just about to swing back towards you, do your back kick. You will know if you’ve hit the bag too early or too late, too high or too low, or too much to either side. 

Repeat the sequence until your back kick and your timing is PERFECT, then do more!

Once you’ve got it perfect, you can mix it up by swinging the bag and using footwork to inch into close distance and stopping on the spot to do your back kick (do not travel forward with your back kick, it much be on the spot).

2. Cut Kick & Stab

The first kick is any type of cut kick that you like, at any distance that you like. Make sure it hits the bag in the middle, so the bag doesn’t spin and that it swings back in a straight line. 

When you land after your first cut kick, land forward and stand your ground and wait for the bag to swing back towards you. When the timing is right, execute your stab kick to stop the bag in its tracks.

Again, mix up your first cut kick with distance that you travel, power and speed, then get the stab in perfect. STAND YOUR GROUND after each kick!

3. Front Foot Axe Kick

We’re working on timing and tucking our axe kick nice and close to our chest with this drill.

Start close so your foot is just about under the bag, push the bag so it swings then move out of the way while leaving your front foot where it is so that you come back to the same position. This is to give us extra time to set up and execute the front foot axe kick without rushing too much.

As the bag is swinging back towards you, tuck your knee to your chest while standing your ground and keeping good posture and flick your axe kick up with speed, hitting the bag in a sliding action, using no power on the actual bag. 

Repeat the sequence until your axe kick timing, tuck and speed is PERFECT, then do more!

Once you’ve got it perfect, you can mix it up by swinging the bag and using footwork to inch into close distance and stopping on the spot to do your axe kick.

4. Leg Control

  1. Hold your foot up against the bag, hop forward slightly while continuing to control the bag with your foot. Repeat the hop and control until you lose control of the bag.
  2. Hold your foot against the bag so that you’re carrying the weight of the bag. Hold it still with control for as long as you can. When you feel like it’s slipping away from you, push through and try as hard as you can to hold the bag up!
  3. Start your foot up against the bag, use a cut kick action to push the bag back and continue kicking the bag without putting your leg down, trying to control it. Count how many times you can hit the bag before losing control of it, then try and beat your record.

5. Clinch, Push, Kick and Catch

Start close to the bag, holding it out with your stiff, strong arms. From here, push the bag back and as soon as it leaves your fingertips, do a roundhouse kick then catch the bag in the same position that you started in. When catching the bag, make sure that your arms and your core are strong, and you catch it away from your body.

When you’ve got the hang of that, do the same thing with a front foot round house kick.

If that’s too easy, move your starting position forward so you’re holding the weight of the back, which will make you push it harder and kick and catch faster. 

Now try these drills using only your front arm to push the bag back.

Once you’ve got the hang of those drills, you can mix it up with footwork at the beginning and rushing in with strong arms to push the bag back as you get close, kick and catch and standing your ground.

These drills can be completed until you’re at a fatigued state, then do a few more.

Finishing Free Play

To finish off this workout, do some free play using all of the drills that you completed earlier. Continue for a full fight duration of 3 x 2 minute rounds with 30-60 second break in between.

Cool down and stretch out.