Side kick: chamber and heel

Setup

1. Pairs of similar size: a kicker and a holder with a kicking shield.
2. Holder grips the shield in both hands, held just off the body with arms bent and braced, one foot back, face turned clear of the top edge.
3. Kicker stands side-on about a leg's length from the shield.

How it runs

1. On the spot: lift the knee across the body into the chamber and hold for two counts, then extend slowly to touch the shield with the heel.
2. Kicker checks the holder is ready, then kicks five at normal speed from the chamber.
3. Add the slide: bring the back foot up behind the front foot, chamber and kick.
4. Five each leg, then swap roles. Two rounds.

Coaching points

• Chamber with the knee high and the foot tucked close, heel pointing at the target.
• Turn the support foot so its heel points towards the shield as the leg extends.
• Strike with the heel and the outer edge of the foot (foot blade), toes angled slightly down.
• Head, hips and heel finish in one straight line; look over the front shoulder.
• Pull the leg back to the chamber before setting it down.

Common mistakes

• Kicking with the sole or toes so the kick turns into a push.
• Leaving the support foot facing forward, which stops the hip turning over.
• Leaning the upper body right back and losing sight of the target.
• The kick travelling upward in an arc instead of straight out.