{"id":6395,"date":"2026-05-07T20:19:37","date_gmt":"2026-05-07T12:19:37","guid":{"rendered":"https:\/\/gooart.space\/exercise\/coup-de-pied-bas\/"},"modified":"2026-07-25T20:05:11","modified_gmt":"2026-07-25T12:05:11","slug":"coup-de-pied-bas","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/coup-de-pied-bas\/","title":{"rendered":"\u4e0b\u76d8"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Coup de Pied Bas is an intermediate kicking and knee drill from the 200+ Functional Combat System (FCS), working primarily the lower explosive and lower stabilizer. 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=\"#coup-de-pied-bas-execution-standards\">Coup de Pied Bas Execution Standards<\/a><\/li><li class=\"\"><a href=\"#coup-de-pied-bas-fcs-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li class=\"\"><a href=\"#coup-de-pied-bas-structure\">How to Structure Your Coup de Pied Bas Training<\/a><\/li><li class=\"\"><a href=\"#coup-de-pied-bas-common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li class=\"\"><a href=\"#coup-de-pied-bas-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=\"#coup-de-pied-bas-technique\">Coup De Pied Bas Technique<\/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=\"coup-de-pied-bas-execution-standards\" class=\"wp-block-heading\">Coup de Pied Bas Execution Standards<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flick a low, sharp kick into the shin or ankle from savate stance.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"coup-de-pied-bas-fcs-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Within the 200+ FCS system, Coup de Pied Bas is part of Phase 2.2 (Ground Survival &amp; Leg Manipulation). Kicks and knees are the heavy artillery of combat sports, but they cost you balance every time you throw them. This drill develops the delivery and the recovery, so the weapon lands with force and you are back in stance before the counter. The primary physical targets are the lower explosive and lower stabilizer.<\/p>\n\n\n\n<h2 id=\"coup-de-pied-bas-structure\" class=\"wp-block-heading\">How to Structure Your Coup de Pied Bas Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Program Coup de Pied Bas 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=\"coup-de-pied-bas-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=\"coup-de-pied-bas-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> Flick a low, sharp kick into the shin or ankle from savate stance.<\/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, Coup de Pied Bas 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 Coup de Pied Bas suitable for beginners?<\/strong><br>Coup de Pied Bas 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 Coup de Pied Bas?<\/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 Coup de Pied Bas fit in a training session?<\/strong><br>Coup de Pied Bas 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=\"coup-de-pied-bas-technique\" class=\"wp-block-heading\">Coup De Pied Bas Technique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If your goal is &#8220;coup de pied bas technique&#8221;, this Coup de Pied Bas 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<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e8%a3%86%e9%83%a8%e8%b8%a2%e5%87%bb-%e5%bf%ab%e8%b8%a2\/\">\u8179\u80a1\u6c9f\u8e22\/\u5288\u817f<\/a><\/li>\n\n\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u201c\u4f4e\u626b\u817f\u201d\uff08Coup de Pied Bas\uff09\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\u4e0b\u80a2\u7a33\u5b9a\u6027\u3002\u8be5\u52a8\u4f5c\u88ab\u8bbe\u8ba1\u4e3a\u4e3b\u8bad\u7ec3\u73af\u8282\uff0c\u5728\u57ab\u5b50\u4e0a\u8fdb\u884c\u8bad\u7ec3\u3002 \u6240\u9700\u5668\u6750\uff1a\u745c\u4f3d\u57ab\/\u5065\u8eab\u57ab\u3002\u201c\u4f4e\u626b\u817f\u201d\u6267\u884c\u6807\u51c6 200+ FCS \u5b9e\u6218\u5e94\u7528 \u5728 200+ FCS \u4f53\u7cfb\u4e2d\uff0c\u2026\u2026 <a title=\"\u4e0b\u76d8\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/coup-de-pied-bas\/\" aria-label=\"\u9605\u8bfb Coup de Pied Bas\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[662],"exercise_category":[690],"target_muscle":[702,703],"class_list":["post-6395","exercise","type-exercise","status-publish","hentry","exercise_category-kicking-knees"],"acf":{"order_index":228,"session_phase":"main_workout","difficulty":"intermediate","portability":"pocket","setup_type":["mat"],"is_ai_vision_supported":true,"coaching_cue":"Flick a low, sharp kick into the shin or ankle from savate stance.","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=qljVvTemXLE","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6395","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\/6395\/revisions"}],"predecessor-version":[{"id":11121,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6395\/revisions\/11121"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6395"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6395"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6395"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}