Whip it. Whip it good.

My warm-up was shadow boxing, for some reason my jab hand and foot are not synchronous.  I blame my absolute lack of rhythm.

We then reviewed the short and medium rear kick on the bag.  It is key to relax, to allow the best, relaxed technique to whip the leg to the bag and back.  Relaxation = speed = power.  I also need to shoot the jab straight out, twist it over, and then back to my head.  No pawing or rolling the hands.  The kicking side arm whips downward to create greater kick speed, like a runner, and then back up to protect the head.

Next Ian introduced short and medium range lead kick on the bag.  Short range is done with a cross hitting the bag, one needs to cross without over twisting.  Then the rear foot springs laterally with the toes perpendicular to their previous position, allowing the body to twist, rotating the hips to deliver the rear kick.  The medium range has a small step to deliver the cross to the air, followed by a 45° step and foot rotation to deliver the kick to the bag.  Recovery is to the opposite lead.

On both kicks I need to recover by rolling the base leg foot from ball to heel.

The next technique we covered was the defensive tiip: bring the base foot to your lead heel, drive your knee up to umbilicus height, while opening the chest (i.e. unrolling from the the based hunched posture), then jab with the foot by thrusting with the hips.  One can either place the lead leg in a new stance having advanced a step (if they were thrust backward) or step back, switching to the opposite lead.  It is important to remember to straighten/lock the base leg.

Side kick tiip, is a technique I've never seen before.  Thrown at a hip span further away, the kick starts like a regular tiip, with the knee rising straight in front, but rotate your hips sideways to throw the kick like a ball of the foot side kick toward the end.

I still don't relax.  I speculate that I'm either bracing in a vain attempt to stabilize and prevent injury or I like to posture like a silverback gorilla in heat.  I also pose despite ample evidence of my poor photogenicity. I stop like someone would want to take my picture, despite the fact that no photographer is present.