{"id":6324,"date":"2026-05-07T20:19:18","date_gmt":"2026-05-07T12:19:18","guid":{"rendered":"https:\/\/gooart.space\/exercise\/chass%c2%a8%c2%a6-bas-low-side-kick\/"},"modified":"2026-07-25T23:28:52","modified_gmt":"2026-07-25T15:28:52","slug":"chasse-bas-low-side-kick","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/chasse-bas-low-side-kick\/","title":{"rendered":"Chass\u00e9 Bas (Low Side Kick)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">This guide breaks down the chasse bas with clear execution standards, programming, and common mistakes to avoid.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ol><li class=\"\"><a href=\"#chass-bas-low-side-kick-execution-standards\">Chass\u00e9 Bas (Low Side Kick) Execution Standards<\/a><\/li><li class=\"\"><a href=\"#chass-bas-low-side-kick-fcs-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li class=\"\"><a href=\"#chass-bas-low-side-kick-structure\">How to Structure Your Chass\u00e9 Bas (Low Side Kick) Training<\/a><\/li><li class=\"\"><a href=\"#chass-bas-low-side-kick-common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li class=\"\"><a href=\"#chass-bas-low-side-kick-safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li class=\"\"><a href=\"#benefits\">\u76ca\u5904<\/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=\"#chasse-bas\">Chasse Bas<\/a><\/li><li class=\"\"><a href=\"#chasse-bas-technique\">Chasse Bas Technique<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">Related Exercises<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Part of the 200+ Functional Combat System (FCS), Chass\u00e9 Bas (Low Side Kick) is a beginner-friendly kicking and knee drill, working primarily the lower explosive and lateral core. It is programmed as a main-workout element, trained solo and on bag or pads. Equipment needed: Focus Mitts and Thai Pads.<\/p>\n\n\n\n<h2 id=\"chass-bas-low-side-kick-execution-standards\" class=\"wp-block-heading\">Chass\u00e9 Bas (Low Side Kick) Execution Standards<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drive a low side kick into the knee to destroy their lead leg.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"chass-bas-low-side-kick-fcs-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS roadmap, Chass\u00e9 Bas (Low Side Kick) belongs to Phase 2.2 (\u62e6\u622a\u4e0e\u63a7\u5236 (Intercepting &amp; Control)). 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 lateral core.<\/p>\n\n\n\n<h2 id=\"chass-bas-low-side-kick-structure\" class=\"wp-block-heading\">How to Structure Your Chass\u00e9 Bas (Low Side Kick) Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Program Chass\u00e9 Bas (Low Side Kick) in the main block of your session: start with 3 quality sets or rounds of 30\u201345 seconds of work, resting long enough to keep every rep technically clean. As a beginner drill, consistency beats intensity \u2014 stop each set while the movement still looks sharp.<\/p>\n\n\n\n<h2 id=\"chass-bas-low-side-kick-common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/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=\"chass-bas-low-side-kick-safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/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> Drive a low side kick into the knee to destroy their lead leg.<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">\u76ca\u5904<\/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, beginners can start here with confidence, since the movement pattern is straightforward to learn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From a logistics standpoint, no training partner is required, so it can be trained entirely alone, 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, Chass\u00e9 Bas (Low Side Kick) 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 beginner 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 Chass\u00e9 Bas (Low Side Kick) suitable for beginners?<\/strong><br>Chass\u00e9 Bas (Low Side Kick) is classified as beginner in the 200+ FCS system. In practice, beginners can start here with confidence, since the movement pattern is straightforward to learn, 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 Chass\u00e9 Bas (Low Side Kick)?<\/strong><br>This drill requires a portable piece of load equipment that travels easily to any gym or home setup, and no training partner is required, so it can be trained entirely alone. 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 Chass\u00e9 Bas (Low Side Kick) fit in a training session?<\/strong><br>Chass\u00e9 Bas (Low Side Kick) 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=\"chasse-bas\" class=\"wp-block-heading\">Chasse Bas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for &#8220;chasse bas&#8221;? Chass\u00e9 Bas (Low Side Kick) covers this directly, using the standards and safety notes already outlined on this page.<\/p>\n\n\n\n<h3 id=\"chasse-bas-technique\" class=\"wp-block-heading\">Chasse Bas Technique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If your goal is &#8220;chasse bas technique&#8221;, this Chass\u00e9 Bas (Low Side Kick) breakdown gives you the technique cues and programming context you need.<\/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\/zh\/%e9%94%bb%e7%82%bc\/double-knee-jump\/\">\u53cc\u819d\uff08\u8df3\uff09<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/scissor-takedown\/\">\u526a\u5200\u62c6\u5378<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>This guide breaks down the chasse bas with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Chass\u00e9 Bas (Low Side Kick) is a beginner-friendly kicking and knee drill, working primarily the lower explosive and lateral core. It is programmed as a main-workout element, trained solo and &#8230; <a title=\"Chass\u00e9 Bas (Low Side Kick)\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/chasse-bas-low-side-kick\/\" aria-label=\"\u9605\u8bfb Chass\u00e9 Bas (Low Side Kick)\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[774,775],"exercise_category":[690],"target_muscle":[768,702],"class_list":["post-6324","exercise","type-exercise","status-publish","hentry","exercise_category-kicking-knees"],"acf":{"order_index":164,"session_phase":"main_workout","difficulty":"beginner","portability":"portable_load","setup_type":["solo","bag_pad"],"is_ai_vision_supported":true,"coaching_cue":"Drive a low side kick into the knee to destroy their lead leg.","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=Tuv7JcHjGxY","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":15,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6324\/revisions"}],"predecessor-version":[{"id":11260,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6324\/revisions\/11260"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6324"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6324"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6324"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}