Your First Kickboxing Class in Sioux Falls: What to Expect

Kickboxing adds kicks, knees and clinch work to the punching foundation of boxing. Our classes draw on Muay Thai, so you'll learn round kicks, teeps and how to defend them. Everything in a beginner session is done on pads, bags and shields with a partner.

• A t-shirt or tank and shorts or joggers you can kick in.
• We train barefoot for kickboxing — bring sandals for walking off the mats.
• Hand wraps if you have them; shin guards only once you start partner work.

• A water bottle — the mats get warm and classes move.
• A towel and a change of clothes if you're heading back to work.
• Your ID or your parent, if you're under 18 and it's your first visit.

Skip these on day one

• Buying shin guards before class one — use ours until you know you're staying.
• Jewelry and watches.
• Worrying about flexibility. Your kicks start low and rise as your hips open up.

1. 1. Arrive 10–15 minutes early

   Before class

   Waiver, quick tour, and a coach will show you the stance and how to wrap your hands before the group starts.

2. 2. Warm-up and shadow work

   First 10–15 min

   Footwork, stance drills and shadow kickboxing. You'll learn how to turn your hip over on a round kick here, without a target in front of you.

3. 3. Technique of the day

   15–20 min

   One combination — usually punches into a kick — taught in pieces, then drilled on pads or Thai shields with a partner who holds for you and then swaps.

4. 4. Rounds on the bags

   15–20 min

   Timed rounds putting the combination together with conditioning mixed in. Rest whenever you need to; every class has people at every level.

5. 5. Stretch and questions

   Last 5 min

   Hip and hamstring stretching, then time with the coach. Expect sore shins the first week — that fades fast.

• Hold pads honestly and safely for your partner — half of learning is holding well.
• Start kicks at 50% power. Technique first, power later.
• Clean feet on the mats, and no shoes past the mat line.
• Tell your coach about knee, hip or ankle issues before class starts.

Times can change for holidays and events — the live schedule is always current.

Is kickboxing at Next Edge a cardio class?

No. It's a technical striking class taught by coaches who compete and corner fighters. You'll get an excellent workout, but you're learning a real skill, not following choreography.

Do I need to be flexible to kick?

No. Beginners kick low — thigh and body level — and flexibility develops over the first couple of months of training.

Will I spar in my first kickboxing class?

No. Beginner classes are pads, shields and bags. Sparring is a separate opt-in Friday session for members whose coach has cleared them.

What gear do I need for kickboxing?

Nothing for the first class. After that, hand wraps and gloves come first, then shin guards once you're doing regular partner work — all available in our pro shop.

What's the difference between kickboxing and Muay Thai?

Muay Thai adds elbows, knees and clinch work to kickboxing's punches and kicks. Our classes draw heavily from Muay Thai, so you'll see clinch and knees as you progress.

Is the first class free?

Yes — your first kickboxing class is free, and you can book it online before you come in.

Still have a question? Call 605-250-1339 or send us a message.

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