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What is Kickboxing?

Kickboxing classes in Rotherham

Kickboxing is a  sport based on kicking and punching, historically developed from Karate which was implemented with Western boxing.


Kickboxing can be practised for self-defence, general fitness, or as a competitive contact sport.


Whats involved...?

Kickboxing involves punching and kicking techniques delivered to pads, bags, partners or opponents to the waist height and above.


It has a huge variety of techniques that include punches such as jab, cross, hook punches and upper cuts. Kicks such front kicks, side kicks, round kicks, hook kicks, axe kicks from standing to spinning and even jumping kicks.


Kickboxing is traditionally split into many styles of training we focus on Light and Full Contact styles and these are 2 styles of kickboxing which are taught in gyms world wide.


Is Kickboxing safe...?

Many people hear the word ‘Kickboxing’ and presume that its an intense regime with two people in a ring knocking the stuffing out of each other, this couldn't be further from the truth.


Kickboxing is a safe martial art / sport and is practised and enjoyed by families of all ages and gender.


We offer Tuesday classes as strictly none contact sessions. Which focus on learning the attacking and defensive techniques using focus pads and punch bags.


Thursdays we focus on sparring and competing ensuring these classes are separate altogether. This allows us to cater for all levels of ability.

Classes are run by Team Dragonfoot founder and World Champion Chief Instructor Jon Green 7th Dan. With support from assistant chief instructor multiple national champion Graham Blackwell 4th Dan.

With us your in safe hands regardless of your ability.

Is Kickboxing for you?

Have you ever been so mad you could punch something? Maybe you even did, taking your aggression out on a pillow or couch cushion. Although this impromptu aggression might feel satisfying in the moment, there's an even better way to use physical action to keep your stress levels at bay: kickboxing. Kickboxing is a form of martial arts derived from karate. It borrows moves from multiple types of martial arts including full-contact karate, Muay Thai, and boxing.

Although the name implies kicking as a priority, this type of martial art uses both hands and feet as points of contact. Kicks and punches are both used during kickboxing. Unlike Muay Thai, elbows and knees are generally not used, and the points of contact are limited to the hands and feet.

Kickboxing is a popular professional sport, similar to MMA or Boxing. Many cities have martial arts studios that offer specialized classes in kickboxing. However, with its high energy vibe kickboxing is quite popular with the general public as well. Many gyms offer non-contact kickboxing classes as aerobic exercise and with good reason. There are lots of benefits for using kickboxing as a form of exercise.​

Cardiovascular Benefits

Picture yourself on a five-mile run. How do you feel? Tired, out of breath, and sweaty are all images that probably come to mind. When we run, we increase the energetic demands of our muscles. Our muscles need more oxygen and sugar to make more energy. So, we breathe deeper, and our hearts beat faster to circulate that oxygen to the rest of the body.


This type of exercise is called cardiovascular because it puts demands on the heart and lungs. Although it might feel bad in the moment, cardiovascular exercise is actually very important for keeping the heart healthy.

Luckily for us, running isn't the only way to get your heart rate up. Kickboxing involves lots of rapid movement and can easily increase your heart rate to a similar pace as running. Kickboxing often uses interval training, where participants exercise at peak output for 30 seconds to a couple of minutes and then rest. This type of training is called high-intensity interval training and has been shown to be especially good for burning calories and increasing cardiovascular fitness.


Kickboxing improves cardiovascular health


Studies have shown that after only five weeks of kickboxing cardiovascular health can be greatly improved. Participants increased their VO2 max, a measure of the maximum amount of oxygen a person can use during physical activity. A greater VO2 max means your body is more efficient at getting oxygen and using it, so you can generate more energy and thus more movement. Some of the most elite aerobic athletes, like cyclists and runners, have extremely high VO2 max levels.

Another study done in China demonstrated that not only can a consistent kickboxing routine improve VO2 max, but it can also improve the strength of your heart. After one year of regular kickboxing training participants' VO2 max was higher and their resting heart rate lower than their peers. Now, a lower heart rate might seem counterproductive, but it's actually a sign that your heart is getting stronger. A stronger heart needs to beat less to carry out the same amount of work, so athletes with stronger hearts actually have lower resting heart rates.

Strength Benefits

Kickboxing can increase muscle strength as well as cardiovascular health. Not only are you using back, chest, and core strength to turn your body into the punches and kicks, but you're constantly keeping your arms elevated. With some boxing gloves weighing over a pound, this can be no small feat. It's no wonder that kickboxing produces strength gains.

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