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Muay Thai Drills:  Level 1 Class Wed, July 20th, 2008

Warm Up:

- Slow Jog / Inside / Outside / High Knees / Touch the Heels 

- Jump Rope: 3×2 minute Rounds  - Alternating between side-to-side, one foot, feet together and high knees

- Abdominals:

 a.  Medicine Ball Sit-Ups - 3 sets of 20 reps - 10 rep with the ball 10 reps without the ball -  partner exercise

 b.  Boxer Sit-Ups  - 3 sets at 30 second intervals - partner exercise

 c.  Seated Russian Twists - Using Medicine Ball or Kettle Bell - 2 sets of 20 reps - partner exercise *Resting partner will do so in Plank position* 

With Focus Mitts: 

      -Left Handed Combinations:  1-6 and 1-3

      -Left Handed Combinations:  1-6 and 1-3  with Head Covers and Counters 

With Thai Pads:

-Feeder will initiate each combination by throwing a right or left low kick, Striker will Defend and Counter in one of two ways: 

 a.   Defense and Counter to the right low Kick:  Left Check, Right Cross, Left Hook, Right Low Kick 

 b.  Defense and Counter to the left low Kick:  Cross Check (with the lead leg), Right Cross, Left Hook, Right Low Kick 

With One Thai Pad and one Kick Shield:

   -Feeder will hold the Kick Shield in their left hand, in order to catch the Striker’s right low kick.  Feeder will grip the Thai Pad handle only and swing the pad at the Striker ,aiming for the head or for the left thigh.  Striker will either Head Cover High and counter Right Low Kick or Check Left side and counter Right Low Kick.  *try and break up the rhythm and move in-between exchanges.  Force the Striker to constantly adjust.

Burn Out Round:

    -2 Person Partner Teams:  Partner A is jumping rope (50 jumps) while the Partner B is on a bag alternating same side check/kicks.  ei. check left side, switch kick left side, check right side, kick right side etc…  Once Partner A is finished with their jumps, the partners switch places.   Complete 4 rounds with no rest.

If you are fighting with your mouth piece you should be training with your mouth piece. This goes for during roadwork, as well.

Condition yourself to breathe through your nose and bite down on your mouthpiece. Fighters who breathe through their mouth are more susceptible to getting KO’d.

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Will usually use this as a last round drill following a 1 hour Muay Thai class:

Equipment Required: Kick Shield
Space Required: 20′-30′ stretch of mat
Skill Level: All skill levels

Break up into partner teams of two, each partner will strike for a full three minute round before switching:

1. Starting at one end of the mat area, Feeder will hold the Kick Shield tight to their chest.

2. Striker will attempt to move the Feeder from one end of the mat to the other using alternating Teeps (push-kicks/foot-jabs). Feeder should give some resistance, but not make it too difficult for the striker. This drill can be extremely taxing, even with moderate resistance from the Feeder.

3. The feeder will keep count of how many Teeps it takes the striker to move them form one end of the mat to the other. Once you have reached the end of the mat you will do equal number of low kicks on each side (using the kick shield, of course). ei. If it takes the striker eight teeps to move the feeder from one end of the mat to the other, the striker is then required to do eight right low kicks and eight left low kicks.

4. The Feeder will then turn and they will do the same process back across the mat to the position they started from. This continues for the full three minute round.

**Variation**: For MMA specific training, you can add a sprawl following each Teep. Depending the skill and conditioning level of your group, I would only implement the sprawl for the last minute, to minute and half, of the round. The majority of beginners will have trouble completing a full three minute round doing sprawls after every teep.

This is just damn funny…

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Left Handed Combinations:
(leeding with the left, for an orthodox stance)

1-Jab

2-Jab, Right Cross

3-Jab, Right Cross, Left Hook

4-Jab, Right Cross, Left Hook, Right Cross

5-Jab, Right Cross, Left Hook, Right Cross, Left Upper Cut

6-Jab, Right Cross, Left Hook, Right Cross, Left Upper Cut, Right Upper Cut

Right Handed Combinations:
(leeding with the right, for an orthodox stance)

1-Right Cross

2-Right Cross, Left Hook

3-Right Cross, Left Upper Cut, Right Cross

**Variation**: If you want to work this drill up and down with the belly protector, just have the striker end each combination to the body. Depending upon which combination has been called, the Left Hook/Left Upper Cut is replace with a short Shovel Hook (palm up) to the liver and the Cross/Jab is now thrown to the body.

Will look like this:

Left Handed Combinations:
(leeding with the left, for an orthodox stance)

1-Jab to the body

2-Jab, Right Cross to the body

3-Jab, Right Cross, Left Shovel Hook to the body

4-Jab, Right Cross, Left Hook, Right Cross to the body

5-Jab, Right Cross, Left Hook, Right Cross, Left Shovel Hook to the body

6-Jab, Right Cross, Left Hook, Right Cross, Left Upper Cut, Right Cross to the body

Right Handed Combinations:
(leeding with the right, for an orthodox stance)

1-Right Cross to the body

2-Right Cross, Left Shovel Hook to the body

3-Right Cross, Left Upper Cut, Right Cross to the body

*Feeder should implement a movement following the execution of each combination (quarter turn, advance, retreat). Force the striker to continually adjust their angle.

*Simply reverse these combinations for a southpaw stance.