Troy s Dorsey Kickboxing Secrets World Champion Troy Dorsey Kick Boxing Secrets
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1 World Champion Troy Dorsey Kick Boxing Secrets Copyright 2003 Troy Dorsey 1
2 Copyright 2003 Troy Dorsey 2
3 Troy with George Forman at the 2000 World Boxing Hall of Fame Banquet Copyright 2003 Troy Dorsey 3
4 Troy is the only person in history to hold Titles in professional Kickboxing and Professional Boxing. He has been the WAKO World kickboxing champion in point fighting and full contact, the PKO World Kickboxing Champion, and the IBO Featherweight and Jr. Lightweight Boxing Champion. Copyright 2003 Troy Dorsey 4
5 Troy Dorsey s Kickboxing Secrets Troy s Dorsey Kickboxing Secrets This book contains some of the Secret techniques and training methods that I used to capture World Titles in Kickboxing and Boxing. I am also doing a video that will accompany this book. Please be sure to warm up before doing any exercise program and do not overdo your work. Do what you can, not what you can not and keep focused for optimized training. Troy Troy with Dr. Ted Gambordella, co author of this book Copyright 2003 Troy Dorsey 5
6 Basics. Stances The Correct Stance In the proper stance your chin is down, your legs are facing slightly forward with the back foot at 45%. The hands are up to protect the head and the chin is down. The Incorrect Stance Here the feet are too wide, the arms too wide and too low and the body is facing open. This is a terrible stance and will cause you great problems. Copyright 2003 Troy Dorsey 6
7 The proper stance is basic for all training. It allows you to use your feet and arms as powerful weapons in kickboxing, and boxing. Be sure to keep your elbows in tight. Copyright 2003 Troy Dorsey 7
8 The proper way to make a Fist. Troy s Dorsey Kickboxing Secrets You begin by folding your fingers starting with the little finger and then up the hand to the index finger. Copyright 2003 Troy Dorsey 8
9 Now fold the thumb over and keep the hand very tight. This will allow the 2 knuckles of the striking hand to be used for the most effect. Copyright 2003 Troy Dorsey 9
10 It is important to keep the chin down and the hands held high to fully protect the face. Copyright 2003 Troy Dorsey 10
11 Proper Punching Technique When doing a jab it is important to keep the back hand up by the chin and to punch directly in front of the face. Copyright 2003 Troy Dorsey 11
12 Close up of the backhand protecting the chin. It should be close to the chin with knuckles on cheekbone. The photo below shows the improper technique. Copyright 2003 Troy Dorsey 12
13 It is important that when starting a jab to keep the hand up to the face area and then punch straight out. Copyright 2003 Troy Dorsey 13
14 Keep the body over the front leg. When punching shoulder should not go out over the kneed. Copyright 2003 Troy Dorsey 14
15 Many fighters make the mistake of leaning backwards for defense. This is Wrong; it traps your body and does not allow you to move backwards for defense. By leaning forward with the body and head you give yourself a much greater defense. Copyright 2003 Troy Dorsey 15
16 It is important to keep the hands up and to lean slightly forward with the body, do not lean backwards. This traps your body and does not allow you to move away from a punch. Copyright 2003 Troy Dorsey 16
17 Snap and turn the Wrist at the end of all punches. At the end of all punches twist the wrist and snap it into the punch. This gives your punches Snap and power. Copyright 2003 Troy Dorsey 17
18 Keep the body over the front leg when punching for power and strength. Copyright 2003 Troy Dorsey 18
19 Work Up and Down with all punches. When punching it is important to work the body up and down. Work the head as well as the body. Do not stay on one target, the only thing that stays the same is that you Change Your Targets. Remember the common saying work the body and the head will fall. Copyright 2003 Troy Dorsey 19
20 You can start with a body or head attack, but always follow with another attack to the other area. Bend the legs a lot and drop the body when attacking. Keep the back hand up for protection. Copyright 2003 Troy Dorsey 20
21 Even when working a hook. You must work up and down the body. Do not just work the head. Copyright 2003 Troy Dorsey 21
22 When working the body keep low, keep the hands up and twist at impact. Also keep the elbow level an up into the punch for power. Copyright 2003 Troy Dorsey 22
23 Punching Combination You start with a right cross then drop to a right to the ribs then back up for a right to the head, then back to the body Copyright 2003 Troy Dorsey 23
24 When throwing a jab always step into the punch and then circle to the left or right away from the punching area. This allows for a follow up punch. It is also a way for you to be a moving target instead of staying in one place. Copyright 2003 Troy Dorsey 24
25 It is important to Dig (meaning you really punch hard) The Body after a punch. Keep the hands up at all times. Be sure to notice my back hand is up protecting my head from a counter punch as I dig the body. Copyright 2003 Troy Dorsey 25
26 When throwing an uppercut. I always keep my weight on my front foot for power and I push off the back foot. When upper cutting to the body, lean forward and shift weight on back leg. Copyright 2003 Troy Dorsey 26
27 Wrapping the Hands Start the hand wrap by securing the thumb and then wrapping 3 to 5 times around the wrist. Copyright 2003 Troy Dorsey 27
28 After 3 wrist wraps I begin 3 to 5 turns around the hand Copyright 2003 Troy Dorsey 28
29 Then I go back to the wrist and around the thumb, and then back around the wrist. Copyright 2003 Troy Dorsey 29
30 I do 2 or 3 more wraps around the wrist and hand and then secure with the Velcro. I always wrap my hand anytime I work with a partner or punch the bag. Copyright 2003 Troy Dorsey 30
31 When I work the Jab I put all my weight on front leg and keep my back hand and chin tucked. I up always make sure to keep my legs bent to work the legs and to keep my back hand up to protect my head. Copyright 2003 Troy Dorsey 31
32 I work high and low on all jabs to work the head and the body. Always work the jab to the body and head. Copyright 2003 Troy Dorsey 32
33 When I work the hook I always make sure to keep my head covered. I work the head and the body and dig into each punch. Copyright 2003 Troy Dorsey 33
34 Please notice how I dig into the bag and how I keep my head covered. When throwing hooks always work the head and body, do not let your opponent know your target. Copyright 2003 Troy Dorsey 34
35 When I work the uppercut I make sure to stay low and lift into the punch. I also always work low and high on all punches. Copyright 2003 Troy Dorsey 35
36 Good form. Low, lifting up, head protected. Bad form. High, straight punch, body open. Head is up, hands are down. Copyright 2003 Troy Dorsey 36
37 Bag Combinations I start with a right cross then drop to a low hook. Copyright 2003 Troy Dorsey 37
38 I follow the low hook with a right uppercut to the ribs. Copyright 2003 Troy Dorsey 38
39 Then I come back with a left hook to the head and a right cross to the body. Copyright 2003 Troy Dorsey 39
40 I start with a left jab and immediately follow with a straight right. Notice the hands and feet. Copyright 2003 Troy Dorsey 40
41 After the right I drop down and dig the body with a left hook and then up with a right for the finish. Copyright 2003 Troy Dorsey 41
42 On this combination I start with a left hook to the body and then follow with a right uppercut to the ribs. Copyright 2003 Troy Dorsey 42
43 Now I come up with a vicious left hook and then finish with a straight right. Copyright 2003 Troy Dorsey 43
44 Here I start the combination by dropping my body down and in a circle then up and into the head with a straight right. Copyright 2003 Troy Dorsey 44
45 Now I drop for a left hook the body and then up with a straight right to finish. Copyright 2003 Troy Dorsey 45
46 Kicks When I do a front kick I keep my head covered and my back knee bent for balance and power. I do not try to kick the head often, but rather use my kicks to open the body and weaken my opponent. Copyright 2003 Troy Dorsey 46
47 When I throw a roundhouse I keep my head covered and drive into the body with the kick. Copyright 2003 Troy Dorsey 47
48 On the side kick I always lift at the hips and bend the knee the snap or thrust the kick directly out to the side. This is very effective against the ribs and abs. Copyright 2003 Troy Dorsey 48
49 When I throw a turning back kick I make sure to look behind me to see my target and the turn my hips quickly and smash the kick, hitting with the heel. Copyright 2003 Troy Dorsey 49
50 The heel hook is very effective in kickboxing. I lift my knee and twist the kick up and in, hitting the target with my heel. Copyright 2003 Troy Dorsey 50
51 The jump spinning back kick is very devastating when done quickly with power. I start in a fighting positions and as I turn my back I jump in to the air. Copyright 2003 Troy Dorsey 51
52 As I am in the air I look for my target and then flash my kick out into the body or the head. Copyright 2003 Troy Dorsey 52
53 Combinations with a partner. I start with a left jab making sure to thrust the jab hard into the opponent for power. Copyright 2003 Troy Dorsey 53
54 Now I drop to a left to the body and then back up with an uppercut to the head. Copyright 2003 Troy Dorsey 54
55 Now I come with a straight right to the jaw and finish with a hard roundhouse to the ribs. Copyright 2003 Troy Dorsey 55
56 Here I start with a hard side kick to open him up and then immediately come with a left jab to the face. Copyright 2003 Troy Dorsey 56
57 I follow the left jab with a hard straight right to the head Copyright 2003 Troy Dorsey 57
58 If he is still standing I finish with a roundhouse to the ribs. Copyright 2003 Troy Dorsey 58
59 Here I start with a hard jab and now I drop to work the body. Copyright 2003 Troy Dorsey 59
60 I dig a hard left hook into the body and follow with a hard right into the body Copyright 2003 Troy Dorsey 60
61 Now I come up with an uppercut and then finish with a straight right to the jaw. Copyright 2003 Troy Dorsey 61
62 Here I start with a front thrusting snap to the stomach. Copyright 2003 Troy Dorsey 62
63 I make sure to extend the kick to power it into the body and this also sets up my straight right. Copyright 2003 Troy Dorsey 63
64 Here I start with a hard sidekick forcing him to lower his guard, then I follow up with a hard roundhouse with the same leg to the jaw. Copyright 2003 Troy Dorsey 64
65 Then I finish with a straight right to the jaw. Copyright 2003 Troy Dorsey 65
66 Here I start with a snapping left jab and the immediately follow with a hard right cross to the head. Copyright 2003 Troy Dorsey 66
67 Now I come up with a vicious left hook the head and follow with a hard roundhouse the body. Copyright 2003 Troy Dorsey 67
68 COUNTERS: Here I counter the right by ducking under and out the side, when I counter with a hard roundhouse to the ribs. Copyright 2003 Troy Dorsey 68
69 I then come up with a right cross to the jaw. He follows with another right and I again duck out and under. Copyright 2003 Troy Dorsey 69
70 Now I come up with a hard uppercut to the ribs and then drop down for a hard right to the stomach. Copyright 2003 Troy Dorsey 70
71 Then back up with a right hook to the jaw and finish with a right cross to the nose. Copyright 2003 Troy Dorsey 71
72 Here I block the left jab by pushing or washing it across my body with my right, then I come back with my own jab into his face. Copyright 2003 Troy Dorsey 72
73 I finish with a hard right to the side of the jaw. Notice how I keep my left hand high, tucked into my chin for protection against a counter. Copyright 2003 Troy Dorsey 73
74 Here I block the jab by ducking under and out to his left side, then I step in with a right cross to his chin. Copyright 2003 Troy Dorsey 74
75 I finish with a hard uppercut to his jaw. Copyright 2003 Troy Dorsey 75
76 Kick Counters: Troy s Dorsey Kickboxing Secrets Kicks are very effective counters as well as attacks. As he starts to punch with his right I can drop back and come up with a back kick. Or I can drop back and come up with a hard side kick to his stomach. Copyright 2003 Troy Dorsey 76
77 I can counter his jab with a side kick to the ribs, or a roundhouse to the stomach. I make sure to keep my face away from the punch, and learn to the side and backwards. Copyright 2003 Troy Dorsey 77
78 Defensive Stances: Keeping the opponent off balance. Here I am standing directly in front of my opponent and allowing him to be in his power position. All I have to do to stop his power and keep him off balance is to step to the side and directly between his feet. In this position I can still punch, but he can not. Copyright 2003 Troy Dorsey 78
79 I can set up my movement to get him off balance by starting with a punch. Copyright 2003 Troy Dorsey 79
80 After the punch I step outside and around him to put him off balance and force him to move again. Copyright 2003 Troy Dorsey 80
81 Before he can get step for an attack I move in with a roundhouse kick to the stomach and then follow with a left hook to the jaw Copyright 2003 Troy Dorsey 81
82 I can finish him with a right hook to the face. Copyright 2003 Troy Dorsey 82
83 Putting my opponent in the corner. I circle an opponent keeping him off balance and forcing him to follow me. I step to the outside circling his right hand. Copyright 2003 Troy Dorsey 83
84 He will be forced to turn into me and I then step again to his right Copyright 2003 Troy Dorsey 84
85 Now I step into him forcing him back into the corner. Copyright 2003 Troy Dorsey 85
86 To keep him in the corner I put on a barrage of punches. Starting with a right to the head and then down with a right hook to the body. Copyright 2003 Troy Dorsey 86
87 Now I can come up with a right front snap to his body and follow with a right cross to his head. Copyright 2003 Troy Dorsey 87
88 I can finish him off with a turning back kick to the stomach. Copyright 2003 Troy Dorsey 88
89 CLINCHING OR HOLDING Sometimes you want to hold your opponent to rest or to stop his attack. Quickly lean into the opponent and grasp him by the elbows, lifting up. Copyright 2003 Troy Dorsey 89
90 Be sure to keep your chin firmly against his shoulder to keep him from hitting the head and lift up on the elbows to control the arms. Copyright 2003 Troy Dorsey 90
91 Bobbing and Weaving Troy s Dorsey Kickboxing Secrets An effective counter in to bob or weave. Here I duck under the right. Copyright 2003 Troy Dorsey 91
92 I always like to follow the bobbing by coming back up and attacking. Don t just bob and weave, use it as a set up for an attack. Copyright 2003 Troy Dorsey 92
93 Clinching You can also hold under the opponents arms and you can keep your head tucked into his shoulder or directly into his chest. Copyright 2003 Troy Dorsey 93
94 I can also control a clinch by holding around his body and controlling his elbows. Copyright 2003 Troy Dorsey 94
95 Do not try to hold him around the head, this allows him to dig or punch your body. Copyright 2003 Troy Dorsey 95
96 I can also hold him over the arms and control his elbows to keep him from punching. Copyright 2003 Troy Dorsey 96
97 The best way to stop a head but is to keep your head low and when he gets too near keep your head into his body. Copyright 2003 Troy Dorsey 97
98 I block a high round house with my shoulder and elbows and then follow up with a right to the head. Notice that I keep my gloves high and tight to my chin. Copyright 2003 Troy Dorsey 98
99 Here is a series of bobbing and weaving. I always move from side to side and up and down, but Never in the same pattern. I do not want my opponent to know where I am going. Copyright 2003 Troy Dorsey 99
100 Copyright 2003 Troy Dorsey 100
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