Calf Raises This is a great move to use in a warm up before kicking. Stand with your feet hip distance apart. To perform the exercise, simply lift your feet until you are supporting your weight on your toes, then lower. Repeat in a continuous motion for 30 seconds. Low Squats This move is also a good one to incorporate into a pre-kicking warm up. Stand with your feet hip distance apart. Raise your arms out in front of you at chest height for balance. Then, pushing through your heels and bending your knees, lower your body to the ground as close as you can get while keeping your chest lifted. Make sure you drive your knees outward rather than inward. Push through your heels to raise yourself back up. Repeat in a continuous motion for 30 seconds. Lunges This is another great exercise to include in a warm up. Stand with your feet shoulder width apart. Take a giant step forward with your right foot, bend your knees and lower your body to the ground. Don't allow your right knee to extend past your right foot, and don’t let your back knee touch the ground. Push into your feet and straighten your legs to return to the starting position. Next, take a giant step forward with your left foot and repeat the exercise. Alternate legs in a continuous motion for 30 seconds. Set The Height On a heavy punching bag or wall, mark 3 zones 3 inches apart, situating the lowest zone at a height that’s comfortable for you to kick. With full power, kick twice toward the lowest zone, Then, with 80 percent, power kick toward the next highest zone. Finally, kick twice at the highest zone at 50 percent power. Remember to rest briefly between each set of kicks and focus on accuracy. Break Downs From a standing position, raise your knee into the first part of a kick, then hold it for 2 seconds. Then, extend your leg and hold it for 2 seconds. Next, lower your leg but keep your knee raised and hold for 2 seconds. Finally lower your leg back to the starting position. Repeat 15 times on each leg. Forward Leg Swings Stand in a fighting stance next to a bar that’s about chest height with your right side facing the wall. Loosely swing your right leg up, without power, concentrating on the dynamic initiation of the kick. Let it fall and swing behind your left foot. Repeat 15 times, then switch sides.