Plyometrics is a kind of exercise based on jumps and explosive movements. It's a very powerful training tool and should be used in all kinds of sports that require power.

For the beginner, Jimmy Fusaro, master kickboxing trainer, recommends that you stick with single-leg hops. Stand on one leg, and literally jump up and down (hopping) while letting the other leg swing free. Do 30 seconds on each leg, alternating back and forth for a two-minute drill. Then rest a minute and repeat. Work up to three two-minute cycles.

Now let's look at two basic punches and a kick. Remember that these are harder to describe on paper than they are to show in person. If you're serious about this sport, you will undoubtedly be working with a trainer or taking a class.

The left jab is the "set-up" punch, the one that sets up all your power shots. Proper stance is important. Stand in what's called "normal boxing stance" -- left foot forward, right foot back. Your left shoulder is forward and your right shoulder is back. Your hands are up, protecting the rib cage, and your fist is up protecting your chin. From this stance, shoot your left hand straight out (that's the jab). Hit the target and then comes straight back to starting position to protect the head.

The left jab is followed by the right cross. This is your power shot. To execute it properly, the back foot pivots; the power and torque come from the hip. Your right hand comes straight out and hits the target and then comes straight back.