Video of Side kick

                                                    Side view of Side Kick with right leg.

Side kick Stance Phase

Stance: Participant begins in fighting stance. Elbows are flexed while hands are in fists protecting the face. Both knees are flexed. Dexter leg is behind sinister leg.

Terminology:
Fighting Stance- A free motion stance that gives you plenty of ability to move around quickly to strike a target, as well as defend yourself in the process. It is a position which enables a competitor to gain a good balance of stability and movement. It is suited to fast maneuvers.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Side kick Prep Phase

Prep: Participant slights everts the left foot. Weight is now shifted onto left foot as right leg will lift off of the ground. Elbows are flexed while hands are still in fists protecting the face. Dexter leg is behind sinister leg.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric


Side kick Movement Phase

Movement: Participant is now holding balance on sinister leg. Sinister foot is everted and dexter knee is flexed.  Elbows are still flexed while hands are in fists protecting the face.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Concentric
Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Side kick Follow Through Phase

Follow Through: Participant has dexter leg fully exended towards attackers face. This kick can also be aimed towards an attackers stomach or knees. Elbows remain flexed while hands are in fists protecting the face. Sinister leg remains in eversion and weight is still balanced on sinister leg. There is anterior pelvic rotation.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Concentric
Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Side kick Recovery Phase

Recovery: Participant begins to return dexter knee to fighting stance. The dexter knee is still in flexion while left leg is balancing the body. Left foot remains in eversion. Elbows are flexed while hands are in fists protecting the face.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric


Exercise for Side Kick:
A good practice for learning to throw a side kick would be a knee strike to the stomach or groin area. These exercises involve chambering of the knee which is what is necessary when throwing the side kick.


Video of Roundhouse Kick

Side view of Roundhouse Kick with right leg.

Roundhouse Kick Stance Phase

Stance: Participant is in fighting stance. Elbows are flexed while hands are in fists protecting the face. Dexter leg is behind sinister leg. Bilateral knee flexion.

Terminology:
Fighting Stance- A free motion stance that gives you plenty of ability to move around quickly to strike a target, as well as defend yourself in the process. It is a position which enables a competitor to gain a good balance of stability and movement. It is suited to fast maneuvers.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Roundhouse Kick Prep Phase

Prep: The hands are in flexion and slight supination. The elbows are flexed as well. There is also bilateral knee flexion.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric. Flexed
Right-Isometric. Flexed.

Roundhouse Kick Movement Phase

Movement: Participant is lifting the dexter leg to initate the roundhouse kick. The dexter knee is flexed while the sinister knee is in extension. Elbows are flexed while hands are in fists protecting the face. Pelvis is rotating anteriorly.



Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Abduction of metacarpalphalaneal joints
Right-Abduction of metacarpalphalaneal joints

Roundhouse Kick Follow Through Phase

Follow Through: Participant is extending dexter foot and knee. Balance is maintained on the sinister leg while the knee is in extension and the foot is turned out. Elbows are flexed while hands are in fists. 

Terminology:
Roundhouse kick- A turning kick in which the leg extending swings in a semicircular motion striking with the front of the foot.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Concentric
Right-Flexed. Concentric

Radioulnar Joint:
Left-Slight supination. Concentric
Right-Slight supination. Concentric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric. Flexion of fingers.
Right-Isometric. Flexion of fingers.

Roundhouse Kick Recovery Phase

Recovery: Participant returns to fighting stance. Elbows are flexed while hands are in fists protecting the face. Dexter leg is behind sinister leg. Knees on both legs are slightly flexed.

Terminology:
Fighting Stance- A free motion stance that gives you plenty of ability to move around quickly to strike a target, as well as defend yourself in the process. It is a position which enables a competitor to gain a good balance of stability and movement. It is suited to fast maneuvers.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Video of Uppercut Punch

Side view of Uppercut Punch with right hand.

Uppercut Punch Stance Phase

Stance: Participant has dexter and sinister hands by face for protection. Both elbows are flexed and knees are slightly flexed. Legs are shoulder width apart with dexter leg behind sinister leg. This is called fighting stance.

Terminology:
Fighting Stance- A free motion stance that gives you plenty of ability to move around quickly to strike a target, as well as defend yourself in the process. It is a position which enables a competitor to gain a good balance of stability and movement. It is suited to fast maneuvers.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Slightly supinated. Isometric
Right-Slightly supinated. Isometric

Uppercut Punch Prep Phase

Prep: Participant returns to fighting stance. Elbows are flexed while hands are in fists protecting the face. Dexter leg is behind sinister leg.


Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Uppercut Punch Movement Phase

Movement: Participant initiates punch with dexter arm. Dexter leg begins to pivot while dexter knee is flexed. Dexter leg is behind sinister leg. Elbows on dexter and sinister arms are flexed while hands are in fists protecting the face.

Terminology:
Pivot- The central point on which a mechanism turns.



Shoulder Joint:
Left-Isometric
Right-Concentric

Shoulder Girdle:
Left-Isometric
Right-Concentric

Elbow:
Left-Flexed & Isometric
Right-Flexed & Concentric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Concentric.

Wrist:
Left-Slight supination. Isometric
Right-Supinated. Concentric.

Hand:
Left-Isometric
Right-Supinated. Concentric.

Uppercut Punch Follow Through

Follow Through: Participant has dexter arm flexed . Elbows are flexed while hands are in fists protecting the face. Dexter leg is behind sinister leg. The hips rotate slightly as the weight of the fighter is shifter onto the lead foot. There is back leg hip extension and slight outward rotation. There is also plantar flexion on the sinister foot. Most of the power for this punch is coming from the leg to drive the force upwards. The target of this punch is mainly an opponents chin.

Terminology:
Uppercut- A punch delivered with an upward motion and the arm bent.

Shoulder Joint:
Left-Isometric
Right-Eccentric

Shoulder Girdle:
Left-Isometric
Right-Eccentric. First there is extension. Then scapula retraction once arm goes back to fighting stance.

Elbow:
Left-Flexed. Isometric
Right-Flexed. Eccentric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Supinated. Eccentric

Wrist:
Left-Slight supination. Isometric
Right-Supinated. Eccentric

Hand:
Left- Slight supination.Isometric
Right-Supinated. Eccentric

Uppercut Punch Recovery Phase

Recovery: Participant returns to fighting stance. Elbows are flexed while hands are in fists protecting the face. Dexter leg is behind sinister leg.

Terminology:
Fighting Stance- A free motion stance that gives you plenty of ability to move around quickly to strike a target, as well as defend yourself in the process. It is a position which enables a competitor to gain a good balance of stability and movement. It is suited to fast maneuvers.

Shoulder Joint:
Left-Isometric
Right-Isometric

Shoulder Girdle:
Left-Isometric
Right-Isometric

Elbow:
Left-Flexed. Isometric
Right-Flexed. Isometric

Radioulnar Joint:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Wrist:
Left-Slight supination. Isometric
Right-Slight supination. Isometric

Hand:
Left-Isometric
Right-Isometric

Exercises to improve uppercut:

Dumb bell curls would be a good exercise to begin learning and strengthening your uppercut punch.