The right warm-up for a kickboxing training

A good warm-up is essential for every kickboxer — whether you are just starting or have been training for years. It reduces the chance of injuries, improves your performance, and ensures your body is ready to move explosively. In this blog, we explain why a warm-up is important, how to build it up, and give concrete examples of effective exercises.

Why is a warm-up important in kickboxing?

A kickboxing training is intensive: you use your whole body, from your shoulders to your calves. A good warm-up:

• Increases your heart rate and body temperature
• Activates the right muscle groups
• Improves your coordination and focus
• Reduces the chance of muscle strains or overload

The 3 phases of a good warm-up

1. General activation (5 minutes)

Goal: raise heart rate, stimulate blood circulation.

• Jump rope
• Jogging in place
• Jumping jacks
• Skaters

2. Dynamic stretches and mobility (5 minutes)

Goal: prepare joints and muscles for movement.

• Arm swings (for your shoulders)
• Hip circles
• Lunges with twist
• Leg swings (forward and sideways)

3. Specific activation for kickboxing (5 minutes)

Goal: prepare the body for punches, kicks, speed, and explosiveness.

• Shadow boxing with light combinations
• High knee lifts
• Squat + knee drive (simulates kick)
• Punch and kick combinations at low intensity

Common mistakes in warm-ups

• Starting sparring too quickly without preparation
• Stretching too long on cold muscles
• No specific activation of core or hips
• Keeping the warm-up too short (3 minutes is not enough)

Warm-up with KO Fighters gear

Use our bokshandschoenen or bandages during your warm-up to immediately train your posture and technique. Bandages also help you properly support your wrists and hands right away.

Conclusion

A good warm-up is not a side issue — it is an essential part of every kickboxing training. By investing just 15 minutes at the start of your training, you train safer, smarter, and more effectively.

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