This is a guide for all of the 4 BASIC moves

1. The Knee

The Knee is one of the most neglected basic moves. It is rather simple and is also very useful. To use the knee, bring your thigh straight up so that it is perpendicular to your body. Your lower leg should go straight down so that it can't get in the way of the bag. By doing all of this in one fluid motion, the bag should bounce off of your knee and go a bit forward so that you can toe pick it(more on that later). When your knee connects with the bag, it forces it up. The force transferred from your knee to the bag gives it energy to move up. Controlling with the knee is not a broad range of options, but it is possible. To place the bag from your knee to an inside kick or delay, you hit the bag with the left-front side of your knee. Be careful though, because hitting it too much on the edge will make the bag roll off the knee. To place it to the right, you hit the bag with the right-front part of your knee. Same cautions apply as the inside kick. Knee Kick Pictures

2. The Toe Pick
The majority of kickers these days don't know how to properly use their toe while kicking. The most common mistake that people do while kicking is that they don't rleax their ankle when kicking the bag. To do a Toe Pick well, the bag should be placed from a serve or a high kick, but you can use the Toe Pick almost anytime. About and inch or two off of the ground, relax your ankle so that it is limp. When the bag comes down, snap your ankle so that your toe, not the end of your foot mind you, hits the bag and sends it back up. The trick to the Toe Pick is the timing of the flick. It takes time to learn when to hit the bag. If done right, you are able to kick up the bag without ever lifting your foot more than a foot off of the ground. This proves useful because you can extend your leg to a far distance and still manage to hit the bag. Toe Pick Pictures

3. Outside of the Foot
The Outside of the Foot is used to cut the bag (not with a blade), so the bag can be set for cross body moves or for many different delays. When using the outside of the foot, you do not bring the foot straight out, but you rather bring the foot up in front of you and sweep backwards towards your butt so that your foot comes in contact with the bag at about mid-body and gives it a spin to go straight back up. There aren't a whole lot of placing options for the outside cut, but it is a very useful move. Outside Kick Pictures

4. Inside of the Foot
The Inside of the Foot is one of the best placing hits out there. It can be used to set the bag almost anywhere, and it is used in many moves. Kicking with the inside of the foot is also one of the easiest moves. To hit the bag, bring the inside of your foot straight under you. Don't extend your foot. This is one of the most common mistakes. Bring your foot straight up and the bag will hit off of your foot. Now the placing options. To place the bag cross-body, let's say to a right side cross-body, hit the bag with you left inside, but don't bring your foot all of the way up. Hitting the bag about 3/4ths of the way up will make it so that the bag changes angles and flies to your cross-body position. Vice-versa with the other leg and side. To place the bag forward, bring your foot all of the way up as before, but angle the tip of your foot towards the ground. This will make the bag reflect off of your foot forward. Inside Kick Pictures




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