Republished with permission from the author. If you like this article please considering buying the book. See https://www.lulu.com/kobus for details. Photos by Sebastian Troen.

So how good is your technique? Since you're a pro, by this time, you should be well versed in the basics. Your technique shouldn't be a problem, right? Well, not always. When I started out in martial arts at the age of about 13, I practiced basics daily because I had nothing else to practice. I had the "privilege" of not having formal instruction. In my case, this was a blessing. I had friends who showed me the basics and I had books from which I learnt. So, I knew most kicks and punches and practiced them daily for about an hour. I did this for about 6 years. When I started to compete in kickboxing at the age of 20, the movements were natural to me and I did very well. Most of the high level fighters did something similar. They've practiced basic techniques for hours and hours until they've perfected it. Then we've become fighters. And we've become good fighters too. Some of us turned pro. We've knocked some opponents out and we've kicked them out and we've smashed them into the ground for a ground and pound. So, we've trained that knockout over and over until everybody knew it and feared it. We've become specialists in it. A couple of years later, we found that we've so focused on our strongest techniques, that we've each become a one-technique-man.

Yes, we've trained that kick or punch so well, that we've neglected the rest. This happens to almost all professional fighters. You suddenly find that you strain to do a sidekick. Hey, I used to knock guys flat with my sidekick in the old days – now I can't lift a leg without pulling something! So what happened? We are guilty of neglect. Neglecting our techniques that have carried us for so long. But, you've won most of your fights, right? So why bother? If it isn't broken, why fix it? Well, it is broken – you've only been lucky so far. Who is your next opponent? Will his style allow you to throw those good old faithful hooks only? How about the opponent that studies you so well in preparation for your anticipated fight with him? Some time ago, I was sparring with some of my students and, since it was light sparring, I wanted to throw a wider variety of things. I wanted to do things that I haven't used in a fight in a while. Suddenly, I strained to execute certain techniques that I used to do with ease! Suddenly things have changed. What was going on? I still train daily, so things should change so much, should it? Well, we humans are creatures of habit. What you don't habitually do, your body don't remember.

For me, this was a big wake-up call. So I've started to practice basics again – at least once a week – so that my body could remember and retain. Since I've become a puncher, I had to start kicking again. I'd kick all the kicks from different positions and with both legs about 50 times per position, per leg. I'd do 50 roundhouse kicks with the front leg to the head, and 50 kicks to the leg. Then I'd do 50 roundhouse kicks with the back leg to the head; 50 to the body and 50 to the leg. I would proceed with the sidekick and the front kick and then do a few other kicks – just for fun. That makes a few hundred kicks per session. Now, I kick the bag and I kick pads and I kick in the air. I concentrate on technique – not power, nor speed. It takes about an hour. What I've found is that I've regained my flexibility (yes, even now that I'm well beyond the age of thirty). Naturally, my kicks have gotten along again with more ease, because I kick more – so has my speed. Everything is improving again, speed, technique and the flow of strikes. It is all about repetition – as with everything else in this game. Yes, everything seems to be improving again. Wow! And I thought my ability was going down because of age! It wasn't. It was because I didn't train it! So guys, please, go train the old stuff again. Do you remember them?

If not; then here's a run-down:

• Punches (punch body and face): Jabs, straight punch, cross punch, hook, uppercut and spinning back fist.
• Elbows: Side cross, upwards and downwards.
• Kicks (three target areas: legs, body and head) Front kick, sidekick, roundhouse, back kick, spinning back kick, spinning heel kick, etc.
• Falls: Break falls and rolls.
• Throws: Sweeps, hip throws, balance throws and takedowns.
• Control positions: Guard, side control, mount, back mount, side mount, etc
• Escapes: From the guard, from the mount, from side control, underneath, over, etc.
• Takedowns: Dive-in, step in and clinch takedowns.

Anything else that you remember? Don't leave anything out – practice them all.