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Authors: Christoph Delp
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not use hot water to reduce sensation in your nerves; this can result in serious injuries.
As filling for your punching bag, get some wood shavings from a carpenter. You’ll need two to three trash bags full of wood shavings, and a carpenter is likely to charge you about $5 per bag. After a few months you can start adding some fine sand, such as sand from a quarry pond. That way the bag will gradually get harder, and your body will get accustomed to the hardness. After some regular training, you can take out some of the wood shavings and replace them with even more sand.
It must be said, though, that few Thai fighters train on a bag completely filled with sand. Any technique carried out in the wrong way on a bag full of sand runs a substantial risk of injury. An alternative to filling the bag with wood shavings is to use shredded rubber material, like recycled car tires; this might be difficult to find, however.
2. Basic Techniques
The following pages discuss the Muay Thai techniques that need to be learned first. Practice the techniques in shadowboxing and on a punching bag. You can watch the techniques on the DVD
Muay Thai: Basic Techniques
(2012). If you have already learned other techniques at a club, you can add these to the kata (see “Forms Derived from the Basic Techniques,” this page ) or to the “ Workouts ” in chapter 6.
The Fight Stance
All techniques originate from the fight stance. Take your position with an upright stance, your feet parallel to each other and shoulder-width apart. Right-handed practitioners move the left foot forward and turn the right foot about forty-five degrees to the side. The opposite applies for the left-handed. In the stance, you rest on the balls of your feet with the rear heel somewhat raised. Keep your body upright and turn it slightly forward and to the side. At the same time, bend your chin slightly toward your chest. Keep your front hand up on the level of your eyebrows, and your rear hand above your chin. Your muscles are relaxed, especially in the shoulders. Target your opponent’s central body with your eyes. Don’t concentrate on only one point, but try to look at the whole body. That way you can see best which technique your opponent will use next. At close distances, watch the head to detect possible action at the earliest possible moment.
Kem (in blue) is right-handed and thus fights in a conventional stance, with his left hand in front. Saiyok (in red) demonstrates the southpaw stance .
Important Tips: Training for the Eyes and Steps
This exercise helps to improve the feeling of distance, defense, and side steps. Practice side steps with a change of stance and evasive moves until they become natural and you don’t have to think about them.
Fix your gaze on object, such as a bolt or a piece of string (here we used a bandage). Secure the string high enough so that the object is at head height. Push the object slightly away from you. Whenever it comes back, take a step forward to the left or right. Then move back to your original position. It’s important not to take overly small steps and to keep your balance. Athletes with a conventional stance change their stance by moving the right foot forward. Southpaws change the stance with a step to the left.
A–C:
Push, semicircle to the right, and semicircle to the left. Between each semicircle move, take the center position. Wait until the piece of string swings back to you before you make the next move
.
D:
You can also train your feeling for distance in elbow and fist techniques with the object
.
Important Tips: Visualizing Targets and Techniques
In training, always imagine exactly where the target is and how you can hit it with your technique. Think, for example, how a side elbow makes contact with the jaw, how an uppercut hits the chin from below, and how a knee kick hits the body. Imagination is especially useful in shadowboxing and punching bag training, and it is also good for solo training. By
As filling for your punching bag, get some wood shavings from a carpenter. You’ll need two to three trash bags full of wood shavings, and a carpenter is likely to charge you about $5 per bag. After a few months you can start adding some fine sand, such as sand from a quarry pond. That way the bag will gradually get harder, and your body will get accustomed to the hardness. After some regular training, you can take out some of the wood shavings and replace them with even more sand.
It must be said, though, that few Thai fighters train on a bag completely filled with sand. Any technique carried out in the wrong way on a bag full of sand runs a substantial risk of injury. An alternative to filling the bag with wood shavings is to use shredded rubber material, like recycled car tires; this might be difficult to find, however.
2. Basic Techniques
The following pages discuss the Muay Thai techniques that need to be learned first. Practice the techniques in shadowboxing and on a punching bag. You can watch the techniques on the DVD
Muay Thai: Basic Techniques
(2012). If you have already learned other techniques at a club, you can add these to the kata (see “Forms Derived from the Basic Techniques,” this page ) or to the “ Workouts ” in chapter 6.
The Fight Stance
All techniques originate from the fight stance. Take your position with an upright stance, your feet parallel to each other and shoulder-width apart. Right-handed practitioners move the left foot forward and turn the right foot about forty-five degrees to the side. The opposite applies for the left-handed. In the stance, you rest on the balls of your feet with the rear heel somewhat raised. Keep your body upright and turn it slightly forward and to the side. At the same time, bend your chin slightly toward your chest. Keep your front hand up on the level of your eyebrows, and your rear hand above your chin. Your muscles are relaxed, especially in the shoulders. Target your opponent’s central body with your eyes. Don’t concentrate on only one point, but try to look at the whole body. That way you can see best which technique your opponent will use next. At close distances, watch the head to detect possible action at the earliest possible moment.
Kem (in blue) is right-handed and thus fights in a conventional stance, with his left hand in front. Saiyok (in red) demonstrates the southpaw stance .
Important Tips: Training for the Eyes and Steps
This exercise helps to improve the feeling of distance, defense, and side steps. Practice side steps with a change of stance and evasive moves until they become natural and you don’t have to think about them.
Fix your gaze on object, such as a bolt or a piece of string (here we used a bandage). Secure the string high enough so that the object is at head height. Push the object slightly away from you. Whenever it comes back, take a step forward to the left or right. Then move back to your original position. It’s important not to take overly small steps and to keep your balance. Athletes with a conventional stance change their stance by moving the right foot forward. Southpaws change the stance with a step to the left.
A–C:
Push, semicircle to the right, and semicircle to the left. Between each semicircle move, take the center position. Wait until the piece of string swings back to you before you make the next move
.
D:
You can also train your feeling for distance in elbow and fist techniques with the object
.
Important Tips: Visualizing Targets and Techniques
In training, always imagine exactly where the target is and how you can hit it with your technique. Think, for example, how a side elbow makes contact with the jaw, how an uppercut hits the chin from below, and how a knee kick hits the body. Imagination is especially useful in shadowboxing and punching bag training, and it is also good for solo training. By
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