{"id":6378,"date":"2026-05-07T20:19:32","date_gmt":"2026-05-07T12:19:32","guid":{"rendered":"https:\/\/gooart.space\/exercise\/spear-knee-long-knee\/"},"modified":"2026-07-26T00:15:31","modified_gmt":"2026-07-25T16:15:31","slug":"spear-knee-long-knee","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/en\/exercise\/spear-knee-long-knee\/","title":{"rendered":"Spear Knee \/ Long Knee"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Spear Knee \/ Long Knee is an intermediate kicking and knee drill inside the 200+ Functional Combat System (FCS), working primarily the lower explosive and anterior core. It is programmed as a main-workout element, trained with a partner and on bag or pads. Equipment needed: Focus Mitts and Thai Pads.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ol><li class=\"\"><a href=\"#spear-knee-long-knee-execution-standards\">Spear Knee \/ Long Knee Execution Standards<\/a><\/li><li class=\"\"><a href=\"#spear-knee-long-knee-fcs-application\">200+ FCS Combat Application<\/a><\/li><li class=\"\"><a href=\"#spear-knee-long-knee-structure\">How to Structure Your Spear Knee \/ Long Knee Training<\/a><\/li><li class=\"\"><a href=\"#spear-knee-long-knee-common-mistakes\">Common Mistakes<\/a><\/li><li class=\"\"><a href=\"#spear-knee-long-knee-safety-notes\">Safety Notes<\/a><\/li><li class=\"\"><a href=\"#benefits\">Benefits<\/a><\/li><li class=\"\"><a href=\"#programming-progression\">Programming &amp; Progression<\/a><\/li><li class=\"\"><a href=\"#frequently-asked-questions\">Frequently Asked Questions<\/a><ol><li class=\"\"><a href=\"#spear-knee-technique\">Spear Knee Technique<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">Related Exercises<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<h2 id=\"spear-knee-long-knee-execution-standards\" class=\"wp-block-heading\">Spear Knee \/ Long Knee Execution Standards<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thrust the knee forward on a long line like a spear into the gut.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"spear-knee-long-knee-fcs-application\" class=\"wp-block-heading\">200+ FCS Combat Application<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS roadmap, Spear Knee \/ Long Knee belongs to Phase 2.2 (\u819d\u6cd5\u4e0e\u5730\u9762\u817f\u6cd5 (Knees &amp; Ground Kicks)). A good kick is a whole-body decision: standing leg, hip rotation, and posture all commit together. Drill it here until the commitment is fast, balanced, and repeatable. The primary physical targets are the lower explosive and anterior core.<\/p>\n\n\n\n<h2 id=\"spear-knee-long-knee-structure\" class=\"wp-block-heading\">How to Structure Your Spear Knee \/ Long Knee Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Program Spear Knee \/ Long Knee in the main block of your session: 3\u20134 working sets or rounds of 45\u201360 seconds, with rest intervals short enough to challenge you but long enough to protect technique. At intermediate level, add speed or resistance only when every rep stays clean.<\/p>\n\n\n\n<h2 id=\"spear-knee-long-knee-common-mistakes\" class=\"wp-block-heading\">Common Mistakes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kicking with the foot instead of driving through with the shin or hip<\/li>\n\n\n\n<li>Skipping the standing-leg pivot and torquing the knee<\/li>\n\n\n\n<li>Leaning back excessively and losing posture on impact<\/li>\n\n\n\n<li>Dropping the hands while the leg is in flight<\/li>\n<\/ul>\n\n\n\n<h2 id=\"spear-knee-long-knee-safety-notes\" class=\"wp-block-heading\">Safety Notes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agree on combinations and speed with your partner before the round; mitt work is cooperative, not competitive.<\/li>\n\n\n\n<li>Holders must brace properly and match the striker&#8217;s power level; miscommunication causes most pad injuries.<\/li>\n\n\n\n<li>Stop the set if sharp pain, dizziness, or loss of control appears \u2014 technical quality is the safety system.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Coaching cue:<\/strong> Thrust the knee forward on a long line like a spear into the gut.<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">Benefits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As part of the broader 200+ FCS exercise library, this movement builds on core <a href=\"https:\/\/en.wikipedia.org\/wiki\/Kickboxing\" target=\"_blank\" rel=\"noopener noreferrer\">kickboxing technique<\/a> principles while targeting the specific demands of the Kicking &amp; Knees phase. In terms of difficulty, this is best suited to athletes who already have the underlying fundamentals in place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From a logistics standpoint, a training partner is required to run the drill safely and realistically, and in terms of kit it requires a portable piece of load equipment that travels easily to any gym or home setup.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That combination of low logistical overhead and clear technical standards is exactly why this drill earns a permanent spot in the Gooart Space 200+ FCS system rather than being a one-off novelty movement: it can be trained consistently, tracked over time, and progressed safely as your overall combat fitness improves.<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">Programming &amp; Progression<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS framework, Spear Knee \/ Long Knee is programmed inside the main workout block of a session. Program it in the main block of the session, after the warm-up, when you have the most physical and mental capacity to hold strict technical standards under fatigue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the intermediate level, prioritize clean technique over speed, load, or range of motion \u2014 the execution standards above exist precisely so that quality is never sacrificed for intensity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As you progress, the natural next step is to increase either the volume (extra sets, rounds, or reps), the resistance or speed, or the complexity of the movement itself, but only once every rep can be performed to the standard described earlier on this page. Revisit the Common Mistakes and Safety Notes sections regularly, since fatigue is usually what causes technical standards to break down first.<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">Frequently Asked Questions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Is Spear Knee \/ Long Knee suitable for beginners?<\/strong><br>Spear Knee \/ Long Knee is classified as intermediate in the 200+ FCS system. In practice, this is best suited to athletes who already have the underlying fundamentals in place, and it is best coached with strict attention to the execution standards above before adding speed, load, or resistance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What equipment do I need for Spear Knee \/ Long Knee?<\/strong><br>This drill requires a portable piece of load equipment that travels easily to any gym or home setup, and a training partner is required to run the drill safely and realistically. Check the Equipment Kit and Setup fields listed on this page for the exact gear used at Gooart Space.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Where does Spear Knee \/ Long Knee fit in a training session?<\/strong><br>Spear Knee \/ Long Knee belongs to the main workout block of the 200+ FCS session structure. Program it in the main block of the session, after the warm-up, when you have the most physical and mental capacity to hold strict technical standards under fatigue.<\/p>\n\n\n\n<h3 id=\"spear-knee-technique\" class=\"wp-block-heading\">Spear Knee Technique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for &#8220;spear knee technique&#8221;? Spear Knee \/ Long Knee covers this directly, using the standards and safety notes already outlined on this page.<\/p>\n\n\n\n<h2 id=\"related-exercises\" class=\"wp-block-heading\">Related Exercises<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gooart.space\/exercise\/straight-knee\/\">Straight Knee<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/exercise\/high-kick-head\/\">High Kick (Head)<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Spear Knee \/ Long Knee is an intermediate kicking and knee drill inside the 200+ Functional Combat System (FCS), working primarily the lower explosive and anterior core. It is programmed as a main-workout element, trained with a partner and on bag or pads. Equipment needed: Focus Mitts and Thai Pads. Spear Knee \/ Long Knee &#8230; <a title=\"Spear Knee \/ Long Knee\" class=\"read-more\" href=\"https:\/\/gooart.space\/en\/exercise\/spear-knee-long-knee\/\" aria-label=\"Read more about Spear Knee \/ Long Knee\">Read more<\/a><\/p>\n","protected":false},"featured_media":0,"template":"","equipment":[774,775],"exercise_category":[690],"target_muscle":[698,702],"class_list":["post-6378","exercise","type-exercise","status-publish","hentry","exercise_category-kicking-knees"],"acf":{"order_index":212,"session_phase":"main_workout","difficulty":"intermediate","portability":"portable_load","setup_type":["partner","bag_pad"],"is_ai_vision_supported":true,"coaching_cue":"Thrust the knee forward on a long line like a spear into the gut.","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=cVGj96ARiYo","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":14,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6378\/revisions"}],"predecessor-version":[{"id":11310,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6378\/revisions\/11310"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/media?parent=6378"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/equipment?post=6378"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise_category?post=6378"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/target_muscle?post=6378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}