Gemma begins with basic leg, ankle, and feet stretches, and then introduces the proper technique for five basic kicks including front, round, side, hook, and ax kicks. She then demonstrates a 9_count kick excercise that is useful for building muscle and stamina for kicking.

Instruction on multiple kicks, including information on angles, foot positioning, lines and finishing kicks. Gemma shows you jumping drills useful for improving the multiple jump kicks she teaches including the jump front kick, 360 jump crescent, tornado kick, 540, raiz, and swipe.