{"id":6393,"date":"2026-05-07T20:19:32","date_gmt":"2026-05-07T12:19:32","guid":{"rendered":"https:\/\/gooart.space\/exercise\/donkey-kick\/"},"modified":"2026-07-25T19:46:57","modified_gmt":"2026-07-25T11:46:57","slug":"donkey-kick","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/donkey-kick\/","title":{"rendered":"\u9a74\u8e22"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Donkey Kick is an intermediate kicking and knee drill from the 200+ Functional Combat System (FCS), working primarily the lower explosive and posterior chain. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga\/Exercise Mat.<\/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=\"#donkey-kick-execution-standards\">Donkey Kick Execution Standards<\/a><\/li><li class=\"\"><a href=\"#donkey-kick-fcs-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li class=\"\"><a href=\"#donkey-kick-structure\">How to Structure Your Donkey Kick Training<\/a><\/li><li class=\"\"><a href=\"#donkey-kick-common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li class=\"\"><a href=\"#donkey-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\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/a><\/li><li class=\"\"><a href=\"#frequently-asked-questions\">\u5e38\u89c1\u95ee\u9898\u89e3\u7b54<\/a><ol><li class=\"\"><a href=\"#donkey-kick-technique\">Donkey Kick Technique<\/a><\/li><li class=\"\"><a href=\"#donkey-kick-exercise\">Donkey Kick Exercise<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">\u76f8\u5173\u7ec3\u4e60<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<h2 id=\"donkey-kick-execution-standards\" class=\"wp-block-heading\">Donkey Kick Execution Standards<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On all fours, mule kick the heel straight back into the pursuer.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"donkey-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, Donkey Kick belongs to Phase 2.2 (Ground Survival &amp; Leg Manipulation). 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 posterior chain.<\/p>\n\n\n\n<h2 id=\"donkey-kick-structure\" class=\"wp-block-heading\">How to Structure Your Donkey Kick Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Program Donkey Kick 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=\"donkey-kick-common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u7701\u7565\u652f\u6491\u817f\u7684\u8f6c\u4f53\u52a8\u4f5c\u5e76\u626d\u8f6c\u819d\u76d6<\/li>\n\n\n\n<li>\u5728\u53d7\u529b\u77ac\u95f4\u8fc7\u5ea6\u5411\u540e\u503e\u659c\u5e76\u5bfc\u81f4\u59ff\u52bf\u5931\u8861<\/li>\n\n\n\n<li>\u817f\u90e8\u5728\u7a7a\u4e2d\u6446\u52a8\u65f6\u653e\u4f4e\u53cc\u624b<\/li>\n\n\n\n<li>\u6ca1\u6709\u8865\u6551\u63aa\u65bd\u2014\u2014\u8e22\u7403\u540e\u91cd\u91cd\u5730\u3001\u7b14\u76f4\u5730\u843d\u5730<\/li>\n<\/ul>\n\n\n\n<h2 id=\"donkey-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>\u8fdb\u884c\u8be5\u8bad\u7ec3\u65f6\uff0c\u8bf7\u4f7f\u7528\u9632\u6ed1\u6027\u826f\u597d\u4e14\u539a\u5ea6\u8db3\u591f\u7684\u57ab\u5b50\uff1b\u6ed1\u52a8\u7684\u57ab\u5b50\u8fd8\u4e0d\u5982\u4e0d\u57ab\u3002.<\/li>\n\n\n\n<li>\u5982\u679c\u51fa\u73b0\u5267\u70c8\u75bc\u75db\u3001\u5934\u6655\u6216\u5931\u53bb\u63a7\u5236\u7684\u60c5\u51b5\uff0c\u8bf7\u7acb\u5373\u505c\u6b62\u8bad\u7ec3\u2014\u2014\u6280\u672f\u6c34\u5e73\u5c31\u662f\u5b89\u5168\u4fdd\u969c\u3002.<\/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>\u6307\u5bfc\u63d0\u793a\uff1a<\/strong> On all fours, mule kick the heel straight back into the pursuer.<\/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\">\u4f5c\u4e3a\u6db5\u76d6200\u591a\u4e2aFCS\u52a8\u4f5c\u7684\u66f4\u5e7f\u6cdb\u52a8\u4f5c\u5e93\u7684\u4e00\u90e8\u5206\uff0c\u8be5\u52a8\u4f5c\u4ee5\u6838\u5fc3\u8bad\u7ec3\u4e3a\u57fa\u7840 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Kickboxing\" target=\"_blank\" rel=\"noopener noreferrer\">\u8e22\u62f3\u6280\u672f<\/a> \u5728\u9075\u5faa\u57fa\u672c\u539f\u5219\u7684\u540c\u65f6\uff0c\u9488\u5bf9\u201c\u8e22\u51fb\u4e0e\u819d\u51fb\u201d\u9636\u6bb5\u7684\u5177\u4f53\u8981\u6c42\u8fdb\u884c\u8bad\u7ec3\u3002\u5c31\u96be\u5ea6\u800c\u8a00\uff0c\u672c\u8bfe\u7a0b\u6700\u9002\u5408\u5df2\u7ecf\u638c\u63e1\u57fa\u7840\u6280\u80fd\u7684\u8fd0\u52a8\u5458\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u540e\u52e4\u89d2\u5ea6\u6765\u770b\uff0c\u5efa\u8bae\u4f7f\u7528\u57ab\u5b50\u4ee5\u786e\u4fdd\u8212\u9002\u5e76\u4fdd\u62a4\u5173\u8282\uff1b\u800c\u5728\u88c5\u5907\u65b9\u9762\uff0c\u53ea\u9700\u6781\u5c11\u7684\u3001\u53ef\u653e\u5165\u53e3\u888b\u7684\u88c5\u5907\u5373\u53ef\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u662f\u8fd9\u79cd\u4f4e\u540e\u52e4\u5f00\u9500\u4e0e\u6e05\u6670\u6280\u672f\u6807\u51c6\u7684\u7ed3\u5408\uff0c\u4f7f\u5f97\u8be5\u8bad\u7ec3\u52a8\u4f5c\u5728\u201cGooart Space 200+ FCS\u201d\u7cfb\u7edf\u4e2d\u5360\u636e\u4e86\u4e00\u5e2d\u4e4b\u5730\uff0c\u800c\u975e\u6619\u82b1\u4e00\u73b0\u7684\u65b0\u5947\u52a8\u4f5c\uff1a\u968f\u7740\u4f60\u6574\u4f53\u6218\u6597\u4f53\u80fd\u7684\u63d0\u5347\uff0c\u8be5\u52a8\u4f5c\u53ef\u4ee5\u8fdb\u884c\u6301\u7eed\u8bad\u7ec3\u3001\u957f\u671f\u8ffd\u8e2a\uff0c\u5e76\u5b89\u5168\u5730\u9010\u6b65\u63d0\u5347\u96be\u5ea6\u3002.<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS framework, Donkey 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\">\u5728\u4e2d\u7ea7\u9636\u6bb5\uff0c\u5e94\u4f18\u5148\u4fdd\u8bc1\u52a8\u4f5c\u7684\u89c4\u8303\u6027\uff0c\u800c\u975e\u901f\u5ea6\u3001\u8d1f\u91cd\u6216\u52a8\u4f5c\u5e45\u5ea6\u2014\u2014\u4e0a\u8ff0\u6267\u884c\u6807\u51c6\u7684\u5b58\u5728\uff0c\u6b63\u662f\u4e3a\u4e86\u786e\u4fdd\u7edd\u4e0d\u4ee5\u727a\u7272\u52a8\u4f5c\u8d28\u91cf\u4e3a\u4ee3\u4ef7\u6765\u8ffd\u6c42\u8bad\u7ec3\u5f3a\u5ea6\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u8bad\u7ec3\u7684\u6df1\u5165\uff0c\u4e0b\u4e00\u6b65\u7684\u81ea\u7136\u9009\u62e9\u662f\u589e\u52a0\u8bad\u7ec3\u91cf\uff08\u989d\u5916\u7684\u7ec4\u6570\u3001\u8f6e\u6b21\u6216\u6b21\u6570\uff09\u3001\u963b\u529b\u6216\u901f\u5ea6\uff0c\u6216\u662f\u63d0\u9ad8\u52a8\u4f5c\u672c\u8eab\u7684\u590d\u6742\u5ea6\uff0c\u4f46\u524d\u63d0\u662f\u5fc5\u987b\u786e\u4fdd\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u80fd\u8fbe\u5230\u672c\u9875\u524d\u9762\u6240\u8ff0\u7684\u6807\u51c6\u3002 \u8bf7\u5b9a\u671f\u91cd\u6e29\u201c\u5e38\u89c1\u9519\u8bef\u201d\u548c\u201c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u901a\u5e38\u662f\u5bfc\u81f4\u6280\u672f\u6807\u51c6\u9996\u5148\u51fa\u73b0\u504f\u5dee\u7684\u9996\u8981\u539f\u56e0\u3002.<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898\u89e3\u7b54<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Is Donkey Kick suitable for beginners?<\/strong><br>Donkey Kick 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 Donkey Kick?<\/strong><br>\u8be5\u8bad\u7ec3\u4ec5\u9700\u6781\u5c11\u7684\u53e3\u888b\u5c3a\u5bf8\u88c5\u5907\uff0c\u4e3a\u786e\u4fdd\u8212\u9002\u5e76\u4fdd\u62a4\u5173\u8282\uff0c\u5efa\u8bae\u4f7f\u7528\u57ab\u5b50\u3002\u8bf7\u67e5\u770b\u672c\u9875\u5217\u51fa\u7684\u201c\u88c5\u5907\u6e05\u5355\u201d\u548c\u201c\u573a\u5730\u5e03\u7f6e\u201d\u90e8\u5206\uff0c\u4e86\u89e3Gooart Space\u5b9e\u9645\u4f7f\u7528\u7684\u5177\u4f53\u88c5\u5907\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Where does Donkey Kick fit in a training session?<\/strong><br>Donkey 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=\"donkey-kick-technique\" class=\"wp-block-heading\">Donkey Kick Technique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for &#8220;donkey kick technique&#8221;? Donkey Kick covers this directly, using the standards and safety notes already outlined on this page.<\/p>\n\n\n\n<h3 id=\"donkey-kick-exercise\" class=\"wp-block-heading\">Donkey Kick Exercise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If your goal is &#8220;donkey kick exercise&#8221;, this Donkey 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\">\u76f8\u5173\u7ec3\u4e60<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e5%86%85%e4%be%a7%e4%bd%8e%e6%89%ab\/\">\u5185\u4fa7\u4f4e\u8e22<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u201c\u9a74\u8e22\u201d\u662f\u201c200+\u529f\u80fd\u6027\u683c\u6597\u7cfb\u7edf\u201d\uff08FCS\uff09\u4e2d\u4e00\u9879\u4e2d\u7ea7\u8e22\u51fb\u4e0e\u819d\u51fb\u8bad\u7ec3\u52a8\u4f5c\uff0c\u4e3b\u8981\u953b\u70bc\u4e0b\u80a2\u7206\u53d1\u529b\u548c\u540e\u94fe\u808c\u7fa4\u3002 \u8be5\u52a8\u4f5c\u88ab\u8bbe\u8ba1\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\uff0c\u5728\u57ab\u5b50\u4e0a\u8fdb\u884c\u3002\u6240\u9700\u5668\u6750\uff1a\u745c\u4f3d\u57ab\/\u5065\u8eab\u57ab\u3002\u201c\u9a74\u8e22\u201d\u52a8\u4f5c\u6267\u884c\u6807\u51c6 200+ FCS \u5b9e\u6218\u5e94\u7528 \u5728 200+ FCS \u8bad\u7ec3\u8def\u7ebf\u56fe\u4e2d\uff0c\u201c\u9a74\u8e22\u201d\u5c5e\u4e8e\u2026\u2026 <a title=\"\u9a74\u8e22\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/donkey-kick\/\" aria-label=\"\u9605\u8bfb Donkey Kick\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[662],"exercise_category":[690],"target_muscle":[702,697],"class_list":["post-6393","exercise","type-exercise","status-publish","hentry","exercise_category-kicking-knees"],"acf":{"order_index":226,"session_phase":"main_workout","difficulty":"intermediate","portability":"pocket","setup_type":["mat"],"is_ai_vision_supported":true,"coaching_cue":"On all fours, mule kick the heel straight back into the pursuer.","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=Tmwl1dH0hss","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6393","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":14,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6393\/revisions"}],"predecessor-version":[{"id":11119,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6393\/revisions\/11119"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6393"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6393"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6393"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}