New Student Info

UMAAMiami Fitness Kickboxing Info

Dear new “FKB” student,
Welcome to the UMAAMiami Fitness Kickboxing program. Congratulations on taking an important step towards making health and fitness part of your lifelong lifestyle.

To help you get over the customary “bumps” in any new endeavour, here are some tips and guidelines to maximize the fun and excitement of your Kickboxing experience.
We’ve prepared this handout as a supplement to your physical practice. It’s a summary of the answers to the questions we get about techniques and the names of the different techniques that we use in your Fitness Kickboxing classes.
Our techniques are taken from the martial arts of Western Boxing, Muay Thai (kickboxing from Thailand), Jun Fan Kickboxing (Bruce Lee’s martial art), Boxe Française-Savate (kickboxing from France) and Panantukan (Filipino boxing).

Here’s to a long-term mutually satisfying relationship full of sore muscles and exhaustion!

Your Instructor

Dwight “Sifu Dwight” Woods


Sifu Dwight Woods

Dwight is the creator of the original Miami Fitness Kickboxing program which was started in September of 1995. He has over 35 years of martial arts experience and is a pioneer of Kickboxing in the Miami area since he was the person who brought Bruce Lee’s Jun Fan Kickboxing, Muay Thai (Thai Boxing) and Boxe Française-Savate to Miami in 1986. Dwight’s forte is his meticulous attention to the details of proper technical execution.

Basic Terminology

  • 6-Count: sequential kick drill: (1) slide-up (2) chamber (3) extend (4) retract (5) put-down (6) reset
  • 4-Count: sequential kick drill: (1) slide-up (2) extend (3) put-down (4) reset
  • 2-Count: sequential drill: (1) slide-up and extend (2) put-down and reset
  • Blitz: high-speed execution of techniques
  • Bob & Weave: a bend of the waist while swaying from left-to-right or right-to-left
  • Cables: resistance-training aids used to tone abdominals, arms, back, chest and legs
  • Centreline: an imaginary line running down the center of the body
  • Chamber: the “knee-up” position for a kick
  • Combination: two or more techniques done in succession
  • Cords: plyometric resistance training aid used to build kicking speed, hip and leg strength
  • Cover: using the elbow to protect the head or the body from a kick or punch
  • Double-time: techniques performed at a rate of two-per-beat
  • Fighting Position: the “ready” stance; hands up, knees bent, rear heel off the ground flexed, left foot on the left of centreline, right foot on the right of centreline
  • Full extension: extending the leg or arm fully when throwing a kick or punch
  • Lead (right or left): the foot or side which is forward
  • Pivot: the twisting action of the ball of the foot; used in most kicking techniques to achieve the correct delivery position
  • Singles: techniques done one-at-a-time
  • Single count: techniques performed at a rate of one-per-two beats
  • Swing: keeping the leg straight, swing it from the hip in the form of the kick
  • Switch: quick foot movement where the lead foot slides back and the rear foot slides forward
  • Ultra-slow: techniques performed at a rate of one-per-three beats



  1. Left jab (straight punch lead hand)
  2. Right cross (straight punch rear hand)
  3. Left hook (curved punch lead hand)
  4. Right uppercut (curved punch rear hand)
  5. Left uppercut (curved punch lead hand)
  6. Right overhead (straight punch elbow up)
  7. Left body hook (curved punch lead hand low)
  8. Right body hook (curved punch rear hand low)



  1. Lead front kick (hit with ball of foot or heel)
  2. Lead side kick (use bottom of foot hitting with the heel)
  3. Lead hook kick (hit with instep)
  4. Lead reverse hook kick (use bottom of shoe hitting with ball of foot)



  1. Lead front kick
  2. Rear front kick
  3. Lead side kick
  4. Rear side kick
  5. Lead hook kick
  6. Rear hook kick
  7. Lead reverse hook kick
  8. Rear reverse hook kick