Front kick: chamber and snap

Setup

1. Pairs, a kicker and a holder, about one long step apart. Pairs spread out so no kick can reach another pair.
2. The holder stands in walking stance and holds the paddle out at belt height, arm firm and slightly bent, paddle facing the kicker and well away from their own face and body.
3. Kickers warm the hips first with a few slow knee lifts, one hand on a wall or partner's shoulder if they wobble.

How it runs

1. Ap chagi (front kick) in four counts on the spot: one, lift the back knee high in front, foot tucked under the knee; two, snap the lower leg out, striking with the ball of the foot, toes pulled back; three, snap the foot back to the chamber; four, place the foot down into stance.
2. Five slow four-count kicks on each leg, then five at normal speed with no pause between counts.
3. Paddle round: before every set the kicker asks 'Ready?' and waits for the holder to answer. Ten front kicks off the back leg into the paddle, then switch legs.
4. Swap roles and repeat.
5. Last set: after each good kick the holder raises the paddle a little, up to chest height at most. The kicker keeps the same chamber and snap.

Coaching points

• Knee first: the knee points at the target before the foot leaves the chamber.
• Toes pulled back so the ball of the foot makes contact, ankle firm.
• Snap, don't push: the foot goes out and comes back along the same line, fast.
• Standing knee slightly bent, standing heel on the floor, hands up in guard.
• Holders keep a firm wrist and say clearly when they're ready. Kickers never kick an unready paddle.

Common mistakes

• Swinging a straight leg up from the hip like kicking a football.
• Kicking with pointed toes, which jams them on the paddle.
• Leaning far back and dropping the hands to reach higher.
• Dropping the foot straight down instead of returning to the chamber first.