1. Begin in a fighting stance with your hands up guarding your face. Your lead foot should be forward, knees slightly bent.
2. Pivot on your front foot, turning your body away from your target. Rotate your head first to keep eyes on the target as you spin.
3. As you spin, lift your back leg in a chambered position (bend your knee bringing your heel closer to your glutes).
4. Continue to rotate until you're facing the target again. As soon as you spot the target, extend your lifted leg to perform the back kick, driving through the heel.
5. Make sure to engage your core and maintain balance through the kick. The power of the kick comes from the hip extension and the rotation of the body.
6. Retract your kicking leg quickly after the extension to regain your balance.
7. Return to your fighting stance and prepare for the next repetition or to defend.
Important Tips: Ensure to warm-up properly before starting this exercise to avoid injury, as it involves a dynamic motion. Practice the movement slowly at first to get a feel for the motion and establish proper form before adding speed and power. Strike with the heel of the foot for maximum impact. Maintain a tight core throughout, as it helps with balance and power. Keep your guard up at all times to simulate a real fighting scenario. Avoid locking the supporting leg completely as it may lead to loss of balance or injury.
---
