Muay Thai Basics

Alex Lorenzo Muay Thai Basics

Copyright 2010 Street Fight Academy www.HowtoFight.net


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Table of ContentsIntroductionAn introduction to Muay Thai Kickboxing

4StanceThe Muay Thai fighting stance

5PunchesBasic Muay Thai punching techniques

7Elbow StrikesMuay Thai elbow striking

10Knee StrikesMuay Thai knee attacks

13KicksKicks and kickboxing technique

15The ClinchMuay Thai grappling & stand up clinch

18DefenseDefensive maneuvers

22Important TipsTips for being a better Muay Thai fighter

24GearImportant training gear you need

26ConclusionFinal conclusions and tips

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IntroductionMuay Thai is a type of martial arts from Thailand and is similar to kickboxing. Muay Thai is Thailand's national sport. The word muay derives from the Sanskrit mavya and Thai comes from the word Tai. Muay Thai is referred to as the "Art of Eight Limbs" or the "Science Of Eight Limbs" because it makes use of punches, kicks, elbows and knee strikes, thus using eight "points of contact", as opposed to "two points" (fists) in Western boxing and "four points" (hands and feet) used in sport-oriented martial arts. A practitioner of Muay Thai is known as a nak muay. Western practitioners are sometimes called nak muay farang meaning foreign boxer.

Formal Muay Thai techniques are divided into two groups: Mae Mai, or major techniques, and Luk Mai, or minor techniques. Muay Thai is often a fighting art of attrition, where opponents exchange blows with one another. This is certainly the case with traditional stylists in Thailand, but is a less popular form of fighting in the contemporary world fighting circuit where the Thai style of exchanging blow for blow is no longer favorable. Almost all techniques in Muay Thai use the entire body movement, rotating the hip with each kick, punch, elbow and block.

While Muay Thai utilizes grappling and hand strikes, the main focus is on kicks, knee strikes, and elbow strikes. These are very powerful strikes which makes Muay Thai a dangerous form of sport fighting.



StanceThe Muay Thai stance is a bit different from western boxing. This is because Muay Thai has more striking points than western boxing, which generally uses only fists. The Muay Thai stance requires all your weapons, including fists, elbows, knees, and shins to be ready for action. While there is a general formal Muay Thai stance that is technically correct, many fighters adopt their own variations.

Your stance will vary depending on your own style, but they all are based on the correct form. Generally, the correct form of Muay Thai stance is all about positioning of the hands, arms, chin and feet.

Head: Drop the chin down slightly so that it can be more easily protected by the hands, similar to western boxing.

Eyes: Keep your eyes on your opponent at all times, focusing on the points you want to attack.

Arms: Keep the elbows tucked slightly in to block the ribs and keep the hands up guarding the face. Be cautious not to keep the hands too close to the face or they can be knocked into your own head possibly hurting you.

Body: The body will be positioned slightly sideways, similar to western boxing. This allows you to keep your front hand and leg closer to your opponent, allowing for jabs and foot jabs, while keeping your face further away.

Fists: The fists are kept up guarding the face, but are generally looser and more relaxed than in western boxing. The front fist will be held up higher, blocking the upper part of your face, with the rear fist guarding the jaw. While punching, the other fist should always be guarding the face.

Feet: The most important difference in posture between the Muay Thai stance and any other kind of fighting stance is the positioning of the legs and feet. The lead foot is positioned a step forward so that the body is rotated sideways. Feet should be about shoulder width apart, but this is somewhat a preference. The biggest difference between Muay Thai and western boxing is that your feet do not lie flat on the ground. You should



remain on the balls of the feet and keep moving so that you can quickly deliver knees and kicks. Most times the front foot is used to plant while kicking with the rear foot. It's important to stay light on your feet and be ready to block, knee, and kick with both legs on short notice. Since Muay Thai is a kickboxing sport, a large part of your emphasis will be on the positioning of the legs.



PunchesThe punch techniques in Muay Thai were originally quite simple being crosses and a long circular strikes made with a straight arm and landing with the heel of the palm. Cross-fertilization with Western boxing and western martial arts mean the full range of western boxing punches are now used: jab, cross, hook, uppercut, shovel and corkscrew punches, and overhands as well as hammer fists and back fists.

Body punching is used less in Muay Thai than most other striking martial arts to avoid exposing the attacker's head to counter strikes from knees or elbows. To utilize the range of targeting points, in keeping with the center line theory, the fighter can use either the Western or Thai stance which allows for either long range or short range attacks to be undertaken effectively without compromising guard.

The jab is the least powerful but most important punch in the boxing world. The great Mohammad Ali used jabs more than 90% of the time. The jab is an integral part of a fighter's defense. Its speed, power of execution, and reach can keep the opponent at a distance, preventing him from charging in. Defensive jabs can be employed while moving backwards. The jab also gives a fighter high mobility and is often used with the intention of scoring points. Fighters use speed jabs when they want to preserve the mobility and balance of their stance.

Power can be added to a jab if it is thrown with a moderate step forward. The drawback to this technique is that it takes the fighter out of his boxing stance, committing him to the punch more than with the speed jab. A "pivot jab" is the most powerful jab, one in which the weight shifts almost entirely to the lead foot, which pivots to put the mass of the body behind the punch. Jabbing from the hip, rather than from a tight guard, will add power to the jab at the expense of speed.



Jabs are often doubled up in an attempt at getting the opponent to compromise his guard. Most combinations start with a jab as a way of closing the distance and finding the proper range. In this context, the jab is referred to as a "set-up jab". Many fighters also end their combinations with a jab that is designed to stifle counter punches. To perform a jab, you simply throw a quick punch with your leading arm. Use your hips to make a snapping motion for more power.

A hook is a power punch in Muay Thai. It is performed by rotating the core muscles and back, thereby swinging the arm, which is bent at an angle near or at 90 degrees, in a horizontal arc into the opponent. A hook is usually aimed at the chin, but it can also be used for body shots, especially to the liver.

Hook punches can be thrown by either the lead hand or the rear hand, but is most commonly thrown with the lead. When throwing a hook, the puncher quickly shifts his body weight to the rear, or supporting foot, allowing him to pivot his lead foot and torso, swinging his lead fist

horizontally toward the opponent. Pivoting increases the power of the punch, but leaves you lacking in options to follow up with, so it is normally used at the end of a combo. The hook is a powerful punch with knockout power.

A swing is a type of hook in Muay Thai with the main difference being that the arm is more extended. It's essentially a mix between a hook and a cross.

A cobra punch, also known as a superman punch or diving punch, is a unique striking move used in Muay Thai. It involves bringing the rear leg forward to fake a kick, then simultaneously snapping the leg back while throwing a cross. This is done while jumping upward and striking as you come down, resulting in greater power behind the punch.



The uppercut is a punch that usually targets the opponent's chin. Uppercuts are useful when thrown at close range, because they are considered to cause more damage inside. It is likely that a boxer would miss if the uppercut is thrown when the opponents are far apart. Uppercuts usually do more damage when landed to the chin, but they can also cause damage when thrown to the body or when landing on the nose or eyes.

An uppercut is considered to be one of the most dangerous punches in boxing since it is the least used punch and thus the least practiced punch to avoid. The punch moves as its name implies: it usually initiates from the attacker's midsection, making an upward motion that hooks upward, before landing on the opponent's face or body. Uppercuts are almost always used in combinations with jabs.

When performing an uppercut, the attacker should stay close to the target, so as to prevent the opponent from detecting that the punch is coming and countering with a jab. An uppercut from the outside loses some of its power because the arm is no longer bent at the elbow and cannot effectively transfer the total body's force in the upward movement. It is the most effective punch to use during "inside fighting".

A backfist is a type of punch performed by forming a fist and striking with the tops of the two largest knuckles. It is the same motion as a backhanded slap but with a closed fist. A spinning backfist is more common and performed when the attacker swivels 360 degrees before landing the punch, adding extra momentum to the attack. A right handed attacker will lunge to the right with the front foot, step the rear foot back while spinning to the right, and connect with the back of the right hand.

Muay Thai punching is very similar to boxing except with more exaggerated movements and some flashier strikes such as the backfist. This combat sport generally utilizes punches to control distance and set up stronger combinations using kicks, knees, and elbows.



Elbow StrikesElbow strikes are very unique weapons that make Muay Thai different from other martial arts sports. Elbows in Muay Thai can deliver severe injuries to the opponent and are generally used to attack when the opponent is at close range. The major targets of elbows are generally the face and head, including the jaw, temple, neck and so on. The elbow can be used in several ways as a striking weapon: horizontal, diagonal-upwards, diagonal-downwards, uppercut, downward, backward-spinning and flying. From the side it can be used as either a finishing move or as a way to cut the opponent's eyebrow so that blood might block his vision. The diagonal elbows are faster than the other forms, but are less powerful.

The Elbow Slash (Sok Ti) is generally used when you want to attack the upper part of the face such as the forehead, eye and nose. It is done by swinging the elbow diagonally downward at a 45 degree angle (think of a "slash" sign) to attack the target. Your elbow will be acutely bent so your fist is close to the body. The elbow slash is usually used as part of a combo since you need to get close enough to the opponent to make it work. It's a good counter move for an opponent's knee-kick.

The Horizontal Elbow (Sok Tad) is similar to the elbow slash technique. The only difference is that you swing the elbow horizontally, parallel to the ground. This move is very similar to a hook punch, but strikes with the elbow rather than the fist. When performing these elbow strikes you'll need to rotate your hips and shoulders for maximum power. This can throw you off balance so be sure to practice.

Sok Tad is done by raising the arm parallel to the ground, straight to the side, with the hand at about 30 degrees to the elbow. The arm should be parallel to

the floor at all times, even during the swinging movement. Your elbow will swing horizontally toward the target, similar to a hook punch, with your fist staying near your jaw the whole time. The targets of this move are the jaws, chin, and even the ribs if you attack from a crouch.



To practice Sok Tad, step one foot forward, putting pressure initially on the ball of the foot with most of the weight on the back leg. To gain momentum and power, rotate the hips and shoulders in the direction of your strike. Your weight will transfer to the front heel and foot.

Similarly, a reverse horizontal elbow is another horizontal elbow which strikes with the back of the elbow. It is essentially performed by making the opposite movement as a regular horizontal elbow. Your elbow will rotate outside (the direction of the tricep) and impact is made with the back of your elbow.

The Uppercut Elbow (Sok Ngad) is performed by swinging the elbow upwards to attack a targets chin, similar to an uppercut punch. The uppercut elbow is a risky inside move that requires a lot of speed to be successful, but is powerful. To practice the uppercut elbow, your elbow should be acutely bent with your fist near your jaw to block punches. Keep your knees bent, step forward, and launch an uppercut, striking with the tip of the elbow rather than the fist. As you strike, straighten your knees to rise up with the strike. This is normally performed with the lead elbow similar to an

uppercut punch, but is also effective with the rear elbow.

The Diagonal Elbow (Sok Chieng) is one of the elbow strikes which can open up a cut easily. To perform a diagonal elbow, you will strike diagonally upward at your opponents face. The technique is similar to the previously mentioned elbow strikes. Your hands should be near your jaw, blocking the face during all these elbow attacks.

Chopping Elbow (Sok Sab) strikes are similar to Diagonal Elbow strikes and Uppercut Elbow strikes, except opposite in motion. These strikes begin in an upward position and come down on the target, attacking with the sharp point of the elbow. In the case that a Diagonal Elbow misses the target, simply pull the elbow back downward in a chopping movement and strike the opponents face. The basic movement of a Chopping Elbow is very similar to the Diagonal Elbow. It is simply a matter of reversing of the direction, namely, from up to down, rather than from down to up.



The Smash Downward Elbow (Sok Tong) is similar to the chopping elbow but with a larger windup and straight downward motion. It is essentially a reverse uppercut elbow strike. Your arm will start above your head, and as you step forward you will bring the tip of your elbow down on the opponents head or face. The nose is a good target for this attack. This type of elbow strike is banned from most MMA competitions including the UFC.

The Double Elbow Chop (Sok Ku) is a powerful but dangerous elbow strike. To perform it, raise both hands up and come down at the same time, striking with the tips of the elbows. Your midsection will be exposed during this attack so be prepared.

The Spinning Elbow (Sok Klab) technique is quite different from other elbow techniques since you have to spin the body around to generate momentum for the elbow strike. To do the spinning elbow, we generally use the rear elbow to attack and make sure to keep your eyes on the opponent while spinning. The Spinning Elbow is considered to be a deadly strike in Muay Thai. It can easily open up cuts and draw blood from the opponent.To use the Spinning Elbow, assuming a right handed stance, take one step to the right with your front foot. As you step, raise your back elbow horizontal to the ground and begin spinning clockwise. Your rear leg will swing around, leading your rear elbow. Plant your rear foot, and strike with the back of the elbow. This move is risky because it exposes your back to the opponent, but if executed properly it can be a fight ender.

Elbows are a large part of Muay Thai fighting. They are extremely effective when used in combinations, especially during inside fighting. The elbow is still a strong move even at very short distances like the clinch. They are effective on the ground as well. By adding strong elbow strikes to your fighting style, you're adding a new range of attack and 2 more points of contact that you can harm your opponent with.



Knee StrikesA knee strike is a strike with the knee, either with the kneecap or the surrounding area. Kneeing is not allowed in many combat sports, especially to the head or to a downed opponent. Muay Thai utilizes kneeing heavily, depending on the positioning of the fighters. Knee strikes are generally agreed to be effective self-defense maneuvers as well.

The straight knee is a typical knee strike, and involves thrusting the front of the knee into the head or body of an opponent. The straight knee is performed from a stand-up position. It can be done from a distance, or during a clinch. The double collar tie is the ideal clinch for throwing a front knee, when the head of the opponent is controlled. On the ground, front knees can also be effective from a few top positions such as side control and the north-south position (see the Jiu Jitsu Basics section for details). Typical targets for the front knee include the head, hips, ribs, solar

plexus, stomach and thighs.

The curving knee, sometimes called the side knee, is similar to the front knee except that it does not use a forward thrusting motion, but instead strikes from the outside. The front knee requires some space in between the combatants to be performed, whereas the curved knee can be executed from a minimal distance. Typical targets include floating ribs, hips, and the side of the body.

The knee slap is similar to the curve knee except that you strike with the inside of the knee in a slapping motion. The leg is raised to the side of the opponent and brought inward, slapping with the inside of the leg.

A flying knee is a knee strike very similar to a front knee, except that it is performed by jumping towards the opponent. Generally, flying knee strikes can be effectively applied when the opponent is off-balanced, recovering from previous strikes, or as a counter to a strike by the opponent. It can also be used as a follow-up maneuver after delivering a particularly



incapacitating strike.

The step-up knee is when you step one foot onto the opponents knee, using it as a base, and knee striking with the other leg. This is a very risky maneuver which is not often used in sport combat or real life combat. The opponent's knee must be sufficiently bent in order to make a good platform to step on. This strike generally targets the face and head.

The knee bomb is similar to the straight knee, except that you raise the knee up first and then strike with the front of the knee into the solar plexus or abdomen. Note that a straight knee generally strikes in an upward motion whereas the knee bomb does not.

Knees are very important in the sport of Muay Thai. Knees allow a fighter to deliver extremely powerful blows to an opponent at a short distance. In tight spots like a clinch, a kick simply isn't effective. In this range, the knee is still very powerful. Knees can also be utilized from further distances as well by performing moves like the flying knee or knee bomb. It's a very versatile striking style that can cause serious damage quickly.



KickingKicks are perhaps the biggest part of Muay Thai. Kickboxing is the backbone of the sport and is the most important thing to master if you want to be a good Muay Thai fighter. Thai boxers are trained to always connect with the shin rather than the foot. The foot contains many fine bones and is a much weaker striking point. A fighter could easily hurt himself if he tries to strike with his foot or instep. In a real street fight, you'll probably be wearing shoes, which makes the foot an acceptable striking point. A strike using the shin can be painful and cause damage if you are untrained and unconditioned for the impact. The two most common types of kicks in Muay Thai are the foot jab and the angle kick.

The Muay Thai angle kick uses a rotational movement of the entire body and generally strikes the ribs and side of the body. It looks very similar to a roundhouse kick, but without the rotation of the lower leg. There is a slight upward movement and the shin generally strikes at near horizontal. The planted foot does not move during this kick. The angle kick draws its power entirely from the rotational movement of the body and hips. It is one of the most common kicks in Muay Thai.

A straight kick, just like the straight knee, is a basic kick which thrusts straight forward. It is done in a stand up position and has great range, generally targeting the abdomen area. Note that kicking toward the chest or above is generally considered risky can can cause you to be knocked off balance.

A roundhouse kick is a kick where the attacker swings his leg around in a semicircular motion, striking with the front of the leg or foot. The stance varies a lot based on the fighters particular style and type of martial arts. This kick is different from the angle kick in that the lower leg does rotate, making it a much longer and more rotational kick. This kick generally strikes with the leg parallel with the floor.



A diagonal kick is a type of roundhouse kick performed at a 45 degree angle pointing downward. It is sometimes called a low kick as well. This is the most popular kick in mixed martial arts and kick boxing. It generally strikes the inside and outside of the legs. The reason for its popularity is that it's extremely quick and is useful in just about any situation. It also leaves the kicker less exposed to sweeps and catches because the foot is never far from the ground. This is type of kick is very useful in a street fight as well for taking out a knee, however this is

not allowed in sport fighting.

A foot jab is a crucial and frequently used type of kick in Muay Thai, like the angle kick. It is different than other kicks in that the foot isn't snapped back after striking. Foot jabs can be performed with both the front and the back leg and are often used in a similar fashion to fist jabs to control distance. A foot jab with the rear leg will be much more powerful than a front foot jab.

The side kick is a kick that is delivered sideways in relation to the body of the kicker. There are two ways that the side kick can be performed. The first is to wind up the kick by raising the knee (recoiling) and striking forward. The second is to shoot the leg forward as you would in a front kick and pivoting the foot and hips so that you end up sideways as you strike.

There are two areas that are commonly used as impact points in sidekicks. The first is the heel of the foot and the other is the outer edge of the foot. The heel is more common and can deliver more damage to harder targets.



Muay Thai generally uses the side kick as a damaging attack when striking the knees of a high kicking opponent . Besides that it is mainly used for pushing the opponent to control distance. Kicking the knees and groin is not allowed in Muay Thai but these would be the main targets in a real life fight.

The back kick (also called a donkey kick, spin kick, mule kick, or turning back kick) is directed backward, keeping the kicking leg close to your plant leg and striking with the heel. This kick is usually delivered with a spinning motion. This is a very powerful kick if delivered properly.

Alternatively, there is the reverse side kick which uses more of a spin in its delivery. The kick begins from a high chamber (recoiling of the knee) as opposed to the straight through motion of a back kick. This kick is like the regular side kick except the kicker spins backward while kicking. This kick generally strikes with the heel and can be very powerful due to the extra momentum. The downside is that your back will be exposed for a short amount of time and you can become easily destabilized.

There are many more advanced kicks in Muay Thai which will not be covered here due to their complexity and general scarcity of use. These types of kicks are rarely used in sport combat and would never be used in a real street fight.



The ClinchOne of the most distinctive features of Muay Thai is the clinch. The clinch is really an art in itself is and occurs commonly in many types of sport fighting as well as real fights. Unlike in Brazilian Jiu Jitsu, the Muay Thai clinch occurs exclusively in a standing position. Generally people think of the clinch as being the same as in western boxing.

In boxing, the clinch is normally a place for the fighters to take a breather and stop their opponent from hitting them. In Muay Thai, it is also a place where the fight can be quickly finished if you don't know what your doing. The clinch is all about distance and control, and can be offensive or defensive in its set up.

The first step to setting up the basic Muay Thai clinch is gripping. You should try to grip or grab hold of an opponent's neck with only one hand to start off. Attempting to take hold of your opponent with both hands at the same time can cause you to lose balance. Begin pulling your opponent's head toward you. This is commonly referred to as a collar tie.

Next you will want to latch on with the second hand and move closer, pulling your opponent's head in further. Your elbows should stay inside of your opponents. This is crucial. Competitors attempting to gain a clinch advantage will often fight for this position.

Finally, you will want to pull your opponent's head into your chest and get ready for a knee strike. You want to have both of your arms to the inside of your opponents arms, grasping the opponents neck in a pincer like grip with his head pulled tightly to your chest. It is important when in the clinch to maintain your hand position above the top of the spine or the back of the head, not the back of the neck. The elbows should be locked in tight to apply pressure to the carotid arteries, and to prevent your opponent from getting his hands inside to the control position.



In submission sports like Brazilian Jiu Jitsu, the standing clinch is usually used to try to get the opponent on the ground or to apply a choke. In Muay Thai, the clinch is generally used to deliver knee strikes. That being the case, you need to be ready to block and defend them.

Once in the clinch you should always try to take the high ground. With your arms in the correct position you should be pressing down on your opponents collarbone with your elbows. This should also give you further leverage to pull their head down into your chest. The further down your opponents head is, the more susceptible to knee strikes they are. Uppercuts are another option if you decide to release one of your hands from the opponents head.

Alternatively, you can deliver elbow strikes if one of your hands gets freed. Always keep at least one hand on the back of the opponents head so that they can't escape the clinch.

When working in the clinch you should always keep your chin high. If you lower your chin its much easier for your opponent to trap your head which makes you vulnerable to knee strikes and uppercuts. Stay on your toes with your chin up and put your weight on your opponent. The position of your hips relative to your opponent is important.

Basic Clinch Counters

When your opponent has the control position you can reach over the top of their arms and push back against your opponent's head or chin. As their head is pushed back, it causes a gap to open up beneath the chin. Exploit it by snaking your hand inside and through to the back of their head. Then just push up with your elbow to further open up the gap and snake your other hand in to take the control position.

If your opponent has your head and is pulling it down into his chest, the first thing you'll want to do is grasp the back of their head with your left hand. Next, using your right hand push inwards and upward on his left elbow, while pulling his head down. This causes your opponent's head to be turned inwards while being squeezed by their own elbow. At this point you can deliver knee strikes.



Another technique for when your opponent has your head pulled down against their chest is to place your left foot between his legs and move as close as you can to his hips. With your right hand reach over the top of his head with your fingers all the way over his head and down towards his ear. Then simply swing your right leg around behind you and pull down hard on their head with your right hand. This will cause your opponent's body to pivot, raising their right elbow up and giving you the opportunity to snake your left arm inside.

A variation of this is to put the palm of your left hand under their right elbow and lever it up and out of the way. This allows you to follow up with a knee strike to his exposed rib cage or to transition into another control position.

The pull down method utilizes a similar technique but allows you to exploit an opponent who is off balance. As this occurs you continue to push his head down between his arms with both of your hands and as you do so you step backwards. As you do this he is pulled forward causing his body to open up in front of you, leaving his head in a downward position and open to a knee strike to the face.

The elbow lock method is used when your opponent has taken the control position and has pulled both his arms in tight to his chest, therefore removing the likelihood of you finding an opening. In this case, take your left arm and reach up around your opponents elbows, so that your hand can grasp his forearm at the elbow joint. Pull his elbows tight into your body. This makes it impossible for your opponent to get out of the hold. It also makes your right hand free to deliver hooks to your opponent's body and head. He is completely vulnerable until you release the tension on his elbows.

The push method is another method used to force a rotation of your opponent's control position. This is achieved by simply placing one hand on your opponent's shoulder and the other on their elbow. You then push towards the center of their body at both of these points. This causes their body to rotate around their mid-point, opening them up to knee strikes. If done quickly, it will also cause them to lose their balance and fall down.



The main idea of the Muay Thai clinch is to maintain the dominant position (their head pulled into your chest) so that you can deliver knee strikes to the face. There will be a lot of transitions and movement which allow you to deliver close range attacks like elbows and hooks as well. Keep your defenses up at all times while clinching.



DefenseMuay Thai fighters tend to use the arms and legs to block attacks most of the time, whereas in boxing they generally rely on dodging and moving. The shoulders, arms and legs are used to hinder the attacker from successfully executing techniques. Blocking is a critical element in Muay Thai, which requires a lot of conditioning to toughen the limbs. Low and mid body roundhouse kicks are normally blocked with a raised shin. High body strikes are blocked with the forearm, glove, elbow or shin. Mid section roundhouse kicks can also be caught with the hands, allowing a sweep or counter attack to the other leg.

Punches are usually blocked with similar, if not identical, boxing blocks and defensive techniques. Commonly you would block a punch by using the hand on the same side as the oncoming punch. The deflection is always as small and precise as possible to avoid unnecessary energy expenditure and return the hand to the guard as quickly as possible. More advanced Muay Thai blocks are usually counters, used to damage the opponent to prevent another attack being made.

General defense in Muay Thai can be categorized in 6 groups:

Blocking

As described above, the defender uses the arms and legs to stop a strike in its path, preventing it from reaching its target. The hands and forearms are generally used to defend punches, elbows and high kicks. The thighs and shins are used to defend against most kicks and knee strikes.

Redirection

The defender parries to change the direction of a strike. For example, twisting to let a punch roll by you.

Avoidance

Quickly moving a body part out of the way of a strike but remaining in range for a counter. For example, pulling the front leg back to avoid a low kick, then immediately countering with another kick.



Evasion

Moving the body completely out of the way or range of an attack. For example, jumping back from an attacker's horizontal kick. This is used to completely exit attacking range and does not allow for counter strikes.

Disruption

Disrupting the opponents attacks. For example using jabs, foot jabs, or low kicks just as the opponent attempts to close distance. This is essentially keeping the opponent distracted and out of striking range so that they cannot hit you. Jabbing is the most common form of disruption.

Anticipation

Catching a strike or countering it before it lands. For example, catching an opponents roundhouse kick with the hands, or sweeping the other leg just as they begin the kick. This is very difficult to do and should be attempted with caution.

In Muay Thai, just as any other combat sport, defense is important. The goal is to take as little damage as possible, while expending as little energy as possible. This will both keep you in the fight, and wear down your opponent. Muay Thai focuses much more on conditioning the limbs to take damage, which allows fighters to block many attacks with the shins and forearms. In a real fight, this is not likely to happen since you don't have such conditioning.



Important TipsIn old school Muay Thai, boxers to relied heavily on strength and power, and to engaged in a style of fighting which basically involved an exchange of blows. This is a trend that many Muay Thai fighters want to counteract, in fear that true Muay Thai Boxing may not be conveyed as a skilled art. To be a good Muay Thai fighter today, you need to learn to fight with intelligence, increasing your chances of success and reducing the risk of injury.Training at home with a heavy bag can help build fitness, endurance, and improve your technique, but light sparring is the only real way to test the effectiveness of your technique.While Muay Thai is complex and takes years to master, a basic understanding of Muay Thai techniques can be easily grasped by your average person and offer you a distinct advantage on the streets. Train regularly with or without a partner, and you'll see your skills improve quickly.Muay Thai relies heavily on balance, coordination, timing, accuracy, speed and power. Most of these attributes can be attained and improved through simple home training. However, none of these can take the place of fight experience.That's why free sparring with a partner is an essential element of Muay Thai training. Through sparring you can correct your techniques and find out what works and what doesn't. Sparring should always be controlled. Always use caution and proper protection when free sparring with a partner. It is recommended that you always are supervised by someone experienced in Muay Thai if possible. Use only light contact, as the purpose is not to injure your opponent.

Generally, a Muay Thai training session would contain the following:Shadow Boxing Shadow boxing is essential to learning proper Muay Thai technique, as it is in traditional boxing. Shadow boxing in front of a mirror allows you to observe and correct your movements. While shadow boxing, be sure to use your full range of movement so you can clearly see what you're doing. Even top level Muay Thai fighters begin their training routine with a shadow boxing warm-up.



Free WeightsStrength training should be incorporated into any good martial arts training program. Strength isn't everything, but it most certainly is a factor. Free weights are generally better than fixed weight training machines as they do not limit your range of motion. Focus on movements that are similar to your striking patterns and do not forget to train the abdominals to deflect attacks.

Heavy BagWorking on a heavy bag builds power and stamina into your kicks and punches as well as toughens your body. Kicking a heavy bag is often is the only rational way to condition your shins as well. Do not attempt to use more aggressive means to conditioning the shins as you can end up injuring yourself. You may initially notice some bruising your first few times as your shins begin to condition.

Pad Work As you progress in the art of Muay Thai boxing, you will want to start practicing strikes against Thai Pads. Your partner or Muay Thai trainer would put on a set of Thai pads, and optionally a stomach pad and shin guards, which allows you to attack him as if he were an opponent. Full power striking on a moving target is one of the best training exercises you can get. Pad work will also develop your footwork, coordination, and awareness.

Speed BagUse of the speed and punching balls will increase your co-ordination, and will help to build your shoulders necessary to maintain a strong guard.Once you have a comprehensive foundation in place you will be ready to participate in controlled sparring. This will form the major part of your Muay Thai training routine. At Horizon Thai Boxing Camp we have full protective gear available for use during Muay Thai training sessions.

Clinch WorkClinch work and grappling is a tough part of Muay Thai that is often not done during sparring. It is usually a more advanced art that requires a lot of supervision. The Muay Thai clinch usually leads to knee strikes and takedowns.



GearIf you're going to train Muay Thai techniques from home there's some gear you're going to want to have. Not everything is completely critical, but you'll at least need some gloves and a bag. Note that some of this equipment may be available to you at your gym or health center.

Here is the recommended training gear for Muay Thai:

Freestanding Heavy Bag

If you're going to do any kind of martial arts or combat training, you're going to need a heavy bag. Period. You can't train without it. A hanging heavy bag is best, especially if you're a larger person, but many times you don't have a space to hang it. If that's the case, a freestanding heavy bag is the perfect alternative. These types of bags you simply fill with water or sand and they stand on the ground. They are relatively cheap, and can be moved around easily. The

downside is that you don't get the swinging movement of a hanging bag, which helps simulate movement from your opponent.

Hanging Heavy Bag

If you have a good solid place to hang a heavy bag, get one. They are relatively inexpensive and the exercise you get from them alone is worth the price. This is the key building block to developing your striking. Without practicing your strikes, you'll never be effective in a fight. Plus, with a hanging bag, you'll get more movement, which helps you prepare for a moving target.



Heavy Bag Hanger

To hang your heavybag from the ceiling (preferably in a garage or basement), you'll need a heavy bag hanger. This basically bolts to the ceiling and creates a hanger for your bag.

Reflex Bag

A reflex bag is another type of bag used to train for reflex rather than power. The target is small, and bounces around aggressively as you hit it. This allows you to improve accuracy, speed, and reflexes. It also allows you to train combinations, dodging, slipping, and counter punching. You can't beat a heavy bag for improving power, but if you want to hone your attack speed and accuracy, get yourself a reflex bag.

Hand Wraps

In order to keep from hurting your hands and wrists, you'll need some wrist wraps. They are very cheap and can help prevent damage to the fragile bones in

your hands and knuckles, and prevent sprained wrists. Do yourself a favor and get a few.



Boxing Gloves

Before you start pounding on that heavy bag or sparring with a partner, you'll need a set of gloves. Hitting a bag without gloves can and will lead to injury. Grab yourself a pair of training gloves. They come in 12oz, 14oz, and 16oz options. Generally for training you go with a lighter glove, usually 14oz. These will keep you from hurting yourself or your partner, but aren't as heavy as what's used in the ring.

Grappling Gloves

If a good grappling game is what you're after, you'll need yourself some grappling gloves. These are used to train in MMA and are good for sports like Muay Thai which require both striking and grappling. These gloves are much less padded, so use caution when power striking or sparring with an opponent. However, they allow you to practice grappling, while still padding your knuckles for striking. These are best used to train combinations in

kick boxing or for practicing ground combat with a sparring partner.

Punch Mitts

When you're ready to start training with a partner, you're going to want to start out with punch mits. These are simply hand pads, used to simulate moving targets. The partner holds them out, allowing the attacker to train combinations and attack different targets. Be sure to agree on specific movements and combinations beforehand and always wear boxing gloves to avoid injuring your partner.



MMA Punch/Kick Mitts

When you're ready to start training kicks, knees, and elbows, you're going to want a larger, more padded target. That's when you'll need an MMA kick mitt. This mitt has a larger area to attack and more padding to protect the holder. Do not try to practice kicking and knee strikes with punch mitts as you can easily miss and injure your partner. Get a kick mitt and be very careful with where you strike.



ConclusionMuay Thai has become the preferred fighting style of many mixed martial arts leagues, and for good reason. In order to be the most effective fighter, you need to take advantage of all your weapons, not just your fists. Muay Thai combines many of the techniques from traditional western boxing, with brutal and effective kick boxing. The legs are some of the most powerful muscles on your body and you're doing yourself a disfavor by ignoring them.

Fortunately, traditional boxing and Muay Thai kick boxing are not completely different styles. Many of the same techniques are used in both fighting styles. By building a good boxing base, you will be a more effective Muay Thai fighter. Then you can progress by adding in kicking strikes, elbows, and knees. Having a good hand game can give you a big advantage over a pure kick boxing fighter.

In real life confrontations, many people ignore kicking and knee strikes completely. I believe this is a mistake, since most people are not expecting or defending themselves from these types of strikes. A quick low kick to the knee, or fast elbow strike to the jaw will almost always take out an opponent. Most times they will never expect this type of attack, betting purely on your usual haymaker or jab.

Simply practicing basic kicking and knee strikes on a heavy bag can help hone your attacks enough to give you a big advantage in your average street fight. It doesn't take much practice or skill to learn a powerful strike with the legs. Defensively, you'll likely not need to defend kicks in most real life situations.

Remember to stay light on your feet and keep your jaw guarded at all times. Muay Thai is often a game of exchanging blows, even in today's more modern styles. Keep your arms and legs ready to block at all times and control distance with simple foot jabs. When you're ready to make your move, a single well placed kick can often end the match or fight.


A variation of this is to put the palm of your left hand under their right elbow and lever it up and out of the way. This allows you to follow up with a knee strike to his exposed rib cage or to transition into another control position.The pull down method utilizes a similar technique but allows you to exploit an opponent who is off balance. As this occurs you continue to push his head down between his arms with both of your hands and as you do so you step backwards. As you do this he is pulled forward causing his body to open up in front of you, leaving his head in a downward position and open to a knee strike to the face.The elbow lock method is used when your opponent has taken the control position and has pulled both his arms in tight to his chest, therefore removing the likelihood of you finding an opening. In this case, take your left arm and reach up around your opponents elbows, so that your hand can grasp his forearm at the elbow joint. Pull his elbows tight into your body. This makes it impossible for your opponent to get out of the hold. It also makes your right hand free to deliver hooks to your opponent's body and head. He is completely vulnerable until you release the tension on his elbows.The push method is another method used to force a rotation of your opponent's control position. This is achieved by simply placing one hand on your opponent's shoulder and the other on their elbow. You then push towards the center of their body at both of these points. This causes their body to rotate around their mid-point, opening them up to knee strikes. If done quickly, it will also cause them to lose their balance and fall down.

Muay Thai Basics

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