Yes. You don't need any prior combat experience — the coach meets you where you are and teaches fundamentals first. Every striker on the pads started by throwing wild, off-balance kicks. Your first session is stance, footwork, and basics on the bag and pads only; no sparring, no head contact. Come as you are.
The short version
- What it is: stand-up striking — punches and kicks (roundhouse, teep, low kicks) plus clinch knees, drilled on pads and bags.
- Not the same as: Muay Thai (which adds elbows and a long clinch game) or gym "cardio kickboxing" (which has no contact at all).
- Who it's for: total beginners, kids from age 6, women, and adults at any age. You learn to hit before anyone hits back.
- Where: KD MMA Glendale, Montrose & Northridge — founded by WEC veteran Karen Darabedyan. First class free.
The sportWhat is kickboxing?
Kickboxing is a stand-up fighting sport where you strike with both hands and feet — punches, the roundhouse kick, the teep, and low kicks to the legs — with knees allowed in a brief clinch. You drill those strikes in combinations on hand-held pads and heavy bags, learn to move and defend, and — once you've built a base — test them in controlled sparring. The whole game lives at striking range: managing distance, opening a gap, and landing power through your hips and footwork before your opponent lands theirs.
Two distinctions matter from day one. First, kickboxing is not Muay Thai: kickboxing uses limited or no elbows and keeps the clinch short and controlled, where Muay Thai opens up elbows and a long clinch game of knees and neck control. Second, kickboxing is not the "cardio kickboxing" class at a fitness chain — that's choreography thrown into the air with no opponent and no contact. Real kickboxing involves a target that hits back, which is why the conditioning is brutal and the skill is real. The contemporary sport is shaped by promotions like K-1 and Glory and amateur bodies like IFMA, and it sits between pure boxing and full MMA.
At KD MMA the format is American full-contact kickboxing: high-volume hand combinations, leg kicks, and clinch knees, drilled on pads with a coach reading and calling the sequence. It is one of the gym's striking pillars — pair it with grappling and you have the whole striker-grappler picture that MMA demands.
LineageWhere does kickboxing come from — and who teaches it here?
Modern kickboxing was synthesized in the 1960s and 70s, when fighters in Japan and the Netherlands blended boxing, karate, and Muay Thai into a single full-contact sport — and KD MMA teaches it through a fighting house, not a fitness franchise.
The sport didn't spring from one inventor or one country. In the United States and Japan, karate practitioners wanted to test their kicks with full contact and boxing-style rules; in the Netherlands, gyms layered Muay Thai's low kicks onto a boxing foundation and produced a relentless, high-volume style the world still copies. The Dutch approach is often credited with making the leg kick a primary weapon, and fighters like Ramon Dekkers came to exemplify it — punching in volume, then chopping the legs out from under opponents. On the tournament side, K-1 built the heavyweight format most people picture when they hear "kickboxing," and the modern Glory promotion carries that lineage forward today. (A parallel tradition, Chinese sanda, leans heavily on leg kicks and throws — a reminder that the leg-strike idea showed up in more than one place.)
Be straight about this gym's striking. KD MMA's deep, documented lineage is in grappling — submission grappling from Hayastan, the house of Gokor Chivichyan and "Judo" Gene LeBell, where founder Karen Darabedyan came up as a WEC veteran with a 14-6 pro record. That pedigree is fighting, not kickboxing. The striking program is built and run separately by KD MMA's coaching staff in the American full-contact tradition. If you want to know exactly who leads the striking classes and where their own kickboxing came from — Dutch, K-1, or American heavy-bag — ask at the desk; it's a fair question and a good gym answers it plainly.
Day oneIs kickboxing good for beginners?
Yes — beginner kickboxing is one of the most welcoming ways into a combat sport, because the first weeks are entirely pad work and bag work, with no head contact and no sparring. No experience is expected. Every fighter on the floor started by throwing wild, off-balance kicks and forgetting to bring their hands back. The coach starts you on stance and footwork, then a basic teep and roundhouse, and builds from there. You learn to hit cleanly before anyone hits back.
You don't need to be young, fast, or already fit. People start in their 30s, 40s, 50s and keep going for years. Technique and pace — not raw athleticism — decide what you can do; clean footwork and a well-timed kick beat youthful aggression on the pads. Train at your level, pick your partners as you progress, and let the repetition do the work.
What to expectWhat happens in your first kickboxing class at KD MMA?
Your first class is a warm-up, a stance-and-footwork primer, basic kicks and punches on the bag and pads, and a cool-down — no sparring, no contact from anyone else. Nothing about it is a surprise.
Arrive
Come 10–15 minutes early and tell the front desk it's your first class. Wear athletic shorts with no zippers or pockets and a t-shirt or rashguard. Bare feet on the mat, nails trimmed, water and a towel in hand. We'll point you to hand wraps if you need them.
Warm-up
Skipping, shadow movement, and footwork drills to loosen the hips and ankles — the same movement patterns your kicks and punches are built on.
Technique
The coach demonstrates a strike — usually the teep or the basic roundhouse — and breaks it into steps. You shadow it slowly, then move to the heavy bag, no power required, just reps until your hips start to remember the turn.
Pad combinations
You pair with a coach or experienced partner holding pads and run short combinations — jab-cross, then a kick — at a pace that matches you. This is where it clicks: you're hitting a real target and getting instant feedback.
Conditioning & cool-down
A round or two of bag work to drain the tank, then stretching. No sparring on day one — and not for weeks. You leave having actually thrown clean strikes, not just watched.
One thing to set straight up front: nobody hits you in a beginner class. Sparring is a later, optional stage with headgear and a controlled partner — your first weeks are you against the pads and the bag. The most important habit you build on day one isn't a knockout kick; it's bringing your hands back to your chin after every strike. Most people finish that first round of pad work breathing hard and asking when the next class is — that's what footwork plus conditioning does in one session.
You learn to hit before anyone hits back.How a beginner's first weeks actually work
Why trainWhat are the benefits of kickboxing?
Kickboxing builds four things at once: striking power you can actually use; conditioning that works where the treadmill stalls, because every strike fires the whole chain — footwork, hips, core, shoulders — not just your legs; sharper coordination and timing; and a real skill that keeps you coming back when motivation runs out.
Conditioning
A pad round burns roughly 400 to 600 calories an hour because every strike fires the whole chain — calves, hips, core, shoulders — in short bursts. It builds the lungs and the legs at the same time. It works where the elliptical fails for one reason: it's a skill you're chasing, not a clock you're watching.
Power & coordination
A real roundhouse comes from the ground up — foot, hip, core, shoulder, all firing in sequence. Learning to generate and deliver that chain rewires how you move. You build rotational strength and timing that carry into everything, and most people feel the difference in four to six weeks.
Self-defense base
Kickboxing teaches distance management, how to defend kicks and punches, and how to put real force behind a strike. Be straight about it, though: most real fights end in a clinch or on the ground, so this is one strong pillar, not the whole answer — pair it with wrestling and grappling for that.
The room
Holding pads for the same partners week after week builds a respect system you can't fake — you feel their power, they feel yours, and a trust grows that's hard to find elsewhere as an adult. People show up to get in shape; they keep coming back for the coaches and the room.
The stylesAmerican vs. Dutch kickboxing — and what KD MMA teaches
American full-contact kickboxing emphasizes punching volume and kicks with a brief, controlled clinch; Dutch-style kickboxing layers heavy low kicks and economy of motion onto a boxing base, chopping the legs as a primary weapon. KD MMA teaches the American full-contact form, with the leg-kick emphasis the Dutch lineage made famous baked in.
American
High-volume hands & kicks
- Hands
- Boxing-heavy — high punch output
- Kicks
- Roundhouse, teep, low kicks
- Clinch
- Brief, controlled; clinch knees
- Feel
- Fast, punch-led, pad-combination driven
- What KD MMA teaches
- This — the gym's house format
Dutch
Leg kicks & pressure
- Hands
- Boxing base, then the legs
- Kicks
- Low kicks as a primary weapon
- Clinch
- Limited — less than Muay Thai
- Feel
- Economical, relentless, leg-chopping
- Influence here
- The Dekkers low-kick emphasis
And what it is not. Two confusions worth clearing up before you walk in. Against Muay Thai: that art adds elbows and a long clinch where fighters wrestle for neck control and land knees and elbows from there — kickboxing restricts to roundhouse, teep, low kicks, and short clinch knees, with limited or no elbows. Against "cardio kickboxing": that fitness-chain class is punching the air to music with no opponent and no contact at all. Real kickboxing has a target that hits back, governed by actual rulesets (IFMA, K-1, Glory) — which is the entire difference in what you walk out knowing.
ProgressionHow does kickboxing progress, from beginner to fight team?
There are no belts in kickboxing — progression is measured by skill and the contact you've earned, moving from pad-only fundamentals to light technical sparring to optional heavy sparring and, by invitation, a competitive fight team. You move up when your coach sees the skill, not on a calendar.
FundamentalsStance, footwork, basic roundhouse, teep, and low kicks. Pad work and bag work only — no sparring.
IntermediateLonger pad combinations, switch kicks, clinch knees, and light technical sparring with headgear and a controlled partner.
AdvancedHeavier sparring (optional), combination nuance, footwork detail, and the conditioning that real rounds demand.
Fight prepCamp-style training for those who want to test it: rounds, ring craft, and a serious cut at conditioning.
Fight teamBy invitation and coach approval — competitive preparation for amateur and pro bouts under IFMA, K-1, or Glory-style rules.
The real version of that ladder: most people never leave the first two rungs, and that's completely fine — fundamentals and intermediate give you the conditioning, the skill, and the self-defense base without ever needing a fight. Heavy sparring and the fight team are doors, not requirements. You decide how far down the line you walk.
How do kids progress?
Kids follow the same idea on a slower, age-matched track. The 6 to 9 group lives in fundamentals — basic kicks and pad drills, no head contact, no sparring. The 10 to 14 group adds switch kicks, clinch knees, and longer combinations. Teens (14 to 17) can move into light technical sparring with headgear once they're physically and mentally ready. Nobody is rushed into contact, and the coach makes that call, not the calendar.
Real kickboxing has a target that hits back.The line between cardio class and the sport
Learn the languageThe beginner's kickboxing glossary
Kickboxing terminology names the strikes, positions, and training tools that shape every class — knowing teep from roundhouse, and bag work from sparring, lets you follow a coach's call and understand exactly what you're drilling and why. A few you'll hear on day one. Learn these and a pad round stops sounding like noise and starts sounding like a sequence being called:
Kicks
- Teep (push kick)
- A straight kick where the sole of your foot drives into the opponent's torso or thigh to create distance and break their balance. Your jab made of legs.
- Roundhouse
- A sweeping kick powered by hip rotation, landing with the shin across the thigh, body, or head in sparring. The signature strike of the sport.
- Low kick
- A roundhouse aimed at the opponent's thigh or calf. Cheap to throw, brutal to absorb, and a Dutch-style staple.
- Switch kick
- A roundhouse thrown after quickly switching your stance, trading a little setup time for more power and a tricky angle. An intermediate tool.
Hands & knees
- Pad combinations
- Structured strike sequences a coach calls and you fire into hand-held pads — the core of every class and how skill actually gets built.
- Clinch knees
- Knee strikes thrown from a short, controlled clinch. KD MMA teaches them as a fundamental — distinct from Muay Thai's long, grinding clinch game.
Training
- Bag work
- Striking a heavy bag to build power, timing, and conditioning. Where you find out how a clean kick really feels.
- Sparring
- Practice striking with a partner — light and technical at first, heavier only later and always optional. This is what separates real kickboxing from a cardio class.
Gear
- Hand wraps
- Cloth that protects your wrists and knuckles under your gloves. Mandatory for all striking — wrap up before you ever hit a pad.
- Shin guards
- Padding over the shin and instep, required for sparring and smart for heavier bag work, since the shin is your kicking edge.
For kidsIs kickboxing a good activity for kids?
Kids can start kickboxing at KD MMA from age 6, and it's a strong choice for coordination, confidence, and burning off energy — taught in a controlled, playful way with no head contact and no sparring in the youngest group. The 6 to 9 class lives in fundamentals: basic roundhouse kicks, teeps, and pad drills, learning to move their feet and bring their hands back. It builds coordination and timing fast, and the structure — listen, drill, earn the next combination — channels restless energy into focus.
What parents actually worry about: Will my child get hit? Not in the young classes — they're pad and bag work only, no head contact, no sparring; light technical sparring with headgear comes years later for teens who are ready. Will it make my child aggressive? In practice the opposite — kids who learn to throw a real strike under a coach's eye tend to get calmer and more secure, not more reckless. Is my shy kid a fit? Often, yes — hitting pads is a confidence builder that doesn't require being the biggest or fastest in the room. Come watch a class and judge the coaches yourself.
One straight note on the age floor: KD MMA starts kickboxing at 6 (a little later than grappling), most likely for coordination and contact-control reasons — but the exact reason is a question worth asking the head coach. Kids classes run with background-checked coaches in small groups, and cameras are posted at every entrance. See the full kids programs and disciplines or our safety standards.
For womenIs kickboxing good for women?
Learning to generate and land real power from technique and hip rotation — not size — changes how a woman carries herself, on the pads and off them, which is exactly why women progress here as fast as anyone. The conditioning is excellent, but the deeper draw is the skill: a clean roundhouse or teep comes from a turning hip and a planted foot, so the biggest person in the room holds no built-in edge.
The real first-day worries: Do I have to spar? No — beginner classes are pad and bag work, and sparring is a later, optional stage; plenty of women train for years and never spar at full intensity. Will I get hurt? In a beginner class, you're hitting targets, not getting hit; contact scales slowly and only when you're ready. I'm brand new and I'll be terrible. Everyone was — throwing wild kicks on week one is the universal starting point.
To be straight about the room: KD MMA runs a women's-only session in no-gi grappling, but kickboxing here is co-ed — open to all the adult and age-specific classes. The coaches keep the pad work respectful and matched to your pace, and you set your comfort level. Check the schedule for current class times.
Curious? The first class is free — pads only, beginner or not, no card on file.
Book My Free ClassStraight answersCommon fears about starting kickboxing — and the truth
Nearly every beginner walks in with the same handful of worries. Here are straight answers — including the parts that are genuinely true.
"I'll get punched in the face on day one."
The truthNo. Beginner classes are pad and bag work — nobody hits you. Sparring is a later, optional stage with headgear and a controlled partner.
"I need to get in shape first."
The truthBackwards — the class is the conditioning. A few weeks of pad rounds will do more for your fitness than waiting on the couch to feel ready.
"I'm too old."
The truthPeople start in their 40s and 50s and train for years. Technique and pace, not age, decide what you can do; clean footwork ages well.
"I'll get hurt."
Mostly manageable — but be straightStriking leaves marks, and that's the honest baseline of the sport: bruises and sore shins happen, and serious injury becomes a real risk in careless sparring. We scale contact slowly, headgear is required when you do spar, and a good coach watches every pairing. The safety lives in the coaching.
"Isn't this just the cardio class at my gym?"
The truthNo — that's choreography in the air with no opponent. Here you hit pads and bags, learn real technique, and spar later if you choose.
"I'm not coordinated."
The truthCoordination is what you're here to build. Everyone's first roundhouse is a stumble; the reps fix that faster than you'd expect.
"Kickboxing is basically Muay Thai."
The truthClose cousins, not twins. Kickboxing limits elbows and keeps the clinch short; Muay Thai opens up elbows and a long clinch game.
Mat rulesKickboxing etiquette & safety: the unspoken rules
The unwritten rules of a striking gym keep everyone whole — because the moment contact enters, trust between partners is the whole safety system. They're simple and non-negotiable:
- The coach calls the intensity. Their word is final on how hard a round goes and who pairs with whom. Don't freelance the contact level.
- Match your partner, never overwhelm them. Holding pads or sparring with a beginner means controlling your pace and agreeing on it first. You were new once.
- Wrap your hands and wear your gear. Hand wraps for all striking; headgear and shin guards when you spar. Skipping protection is how avoidable injuries happen.
- Tap or call it when something's wrong. A raised hand, a "stop," a tap — any signal means your partner eases off immediately. Honor it instantly.
- No jewelry, trimmed nails. Rings and long nails open cuts in a clinch. Leave them at home, every session.
- Leave your ego at the door. The fastest way to get hurt — or to hurt someone — is treating a Tuesday pad round like a title fight.
- Cameras are posted. KD MMA has cameras at every entrance for safety, and California two-party consent is honored for any recording.
What you needWhat gear do I need for kickboxing?
For your first class — almost nothing. Show up in athletic shorts and a t-shirt or rashguard, bring water, and the coach will sort you out. Try the sport first, then buy. Once you're committed (usually after a few classes), here's the order that makes sense:
- Hand wraps — your first real purchase, and cheap. They protect your wrists and knuckles under gloves, and you need them for every striking session.
- Gloves — boxing gloves in the 10–16 oz range. Ask the coach which weight fits the class; bag gloves run lighter than sparring gloves.
- Shin guards — required once you start sparring and smart for heavier bag work. The shin is your kicking edge; protect it.
- A mouthguard & headgear — for the day you start light technical sparring. No need before then.
What not to buy yet: a closet of gloves or anything you saw a pro use online. Start minimal and let your training tell you what you actually need.
OptionalDo I have to spar or compete in kickboxing?
No — you never have to spar, and you certainly never have to compete. Most people who train kickboxing live in the pad-and-bag world and get every benefit the sport offers — the conditioning, the skill, the stress relief — without a single hard round. Sparring is a later, optional stage, and competition is a door beyond that. If you do want to test it, the pathway is real: amateur kickboxing runs under bodies like IFMA and local commissions, sorted by weight, age, and experience, so newcomers face other newcomers their own size; at the professional end, K-1 built the tournament format the sport is known for and Glory carries it today. KD MMA runs a fight team by invitation and coach approval for those who want the cut. Competing shows you what your striking does under real adrenaline and exposes weak spots fast — but it's always your call.
ComparisonsHow is kickboxing different from boxing, Muay Thai & MMA?
No trash talk — every one of these is real and effective, and the best strikers borrow from all of them. The question is just which fits what you want.
| Sport | Core tools | Clinch & elbows? | Best if you want… |
|---|---|---|---|
| Kickboxing | Punches + kicks (roundhouse, teep, low) + clinch knees | Short clinch; limited/no elbows | Fast, high-volume stand-up striking with kicks |
| Boxing | Hands only, footwork & head movement | No kicks, no clinch striking | The deepest hands and defensive footwork (see our boxing program) |
| Muay Thai | Punches, kicks, knees, elbows | Long clinch + elbows | The full "eight limbs" arsenal (see our Muay Thai program) |
| MMA | Striking + grappling + ground | Everything, one ruleset | The complete sport — striking is one pillar (see MMA) |
So it's not kickboxing versus MMA — kickboxing is one of the striking pillars inside MMA, alongside boxing and the grappling. Train it and you're building the stand-up game everything else stacks on. Explore our full program lineup to mix striking and grappling.