Kicking is an essential skill for combat athletes and military personnel. Therefore, the aim of this article is to present evidence-based training principles to achieve beneficial changes in technique and performance through functional training. The profile of subelite and elite kickers is presented and is used as a foundation for exercise prescription in both populations. The article emphasizes the importance of combining both functional training with a core emphasis and traditional general strength preparation to improve all aspects of front push kick performance. Example training programs for both subelite and elite kickers are presented that are based on a block periodization approach.

Impact force and maximum velocity are important indicators of kick efficiency. Therefore, this systematic review compared the front kick (FK) and roundhouse kick (RK), including their impact force, maximum velocity, angular velocity, and execution time, considering various target types and experience levels. Following PRISMA guidelines, the Web of Science, SportDiscus, and PubMed were systematically searched for articles published from January 1982 to May 2022. Normalized kicking values were compared using one-way ANOVA. Eighteen articles included FKs (sample: 113 elite men, 109 sub-elite men, and 46 novices), and twenty-five articles included RKs (sample: 238 elite men, 143 sub-elite men, and 27 novice men). The results indicate that the impact force of the FK were 47% (p < 0.01), 92% (p < 0.01), and 120% (p < 0.01) higher than those of the RK across novice, sub-elite, and elite groups, respectively. Moreover, the maximum foot velocity of the RK was 44% (p < 0.01) and 48% (p < 0.01) higher than that of the FK for the sub-elite and elite groups, respectively. Furthermore, the elite group had 65% (p < 0.01) higher knee extension angular velocity with the RK than with the FK and 138% (p < 0.01) higher hip extension angular velocity with the FK than with the RK. In summary, the findings suggest that the FK is more effective in generating forceful kicks, while the RK has the potential for rapid execution.

Impact force and maximum velocity are important indicators of kick efficiency in fighting activities. Therefore, this systematic review compared the front kick (FK) and roundhouse kick (RK), including maximal and impact force, maximum velocity, maximum angular velocity, and execution time, at different target types and experience levels. The Web of Science, SportDiscus, and PubMed were systematically searched from January 1982 to May 2022, according to PRISMA guidelines. The normalized kicking values were compared using one-way ANOVA. Eighteen articles, including FK with a pooled sample of 113 elite men, 109 sub-elite men, and 46 novices, and 25 articles, including RK with a sample of 238 elite men, 143 sub-elite men, and 27 novice men, fulfilled the inclusion criteria. The primary findings were that the impact forces of FK were higher than RK for the novice, sub-elite, and elite groups by 47% (p&lt;0.01), 92% (p&lt;0.01), and 120% (p&lt;0.01), respectively. Moreover, the maximum foot velocity of RK was faster than FK for the sub-elite and elite groups by 44% (p&lt;0.01) and 48% (p&lt;0.01), respectively. The Elite group had 65% (p&lt;0.01) higher knee extension angular velocity within RK than FK, and 138% (p&lt;0.01) higher hip extension angular velocity within FK than RK.