85 lines
3.6 KiB
Markdown
85 lines
3.6 KiB
Markdown
|
---
|
|||
|
|
date: 2024-10-27T12:16:45.000Z
|
|||
|
|
draft: false
|
|||
|
|
tags:
|
|||
|
|
- teep
|
|||
|
|
- punches
|
|||
|
|
- knee
|
|||
|
|
- Partner (or more)
|
|||
|
|
title: Teep Training and Group Sparring
|
|||
|
|
summary: This Muay Thai class focuses on teep training to control distance, defense, and counter techniques. The session includes a warm-up, finisher, and cool-down with stretching and visualization.
|
|||
|
|
author:
|
|||
|
|
- Anonymous
|
|||
|
|
---
|
|||
|
|
|
|||
|
|
## Warm-up (15 minutes)
|
|||
|
|
|
|||
|
|
- **Dynamic running (5-10 minutes)** :
|
|||
|
|
- Run with regular direction changes and side steps to work on agility.
|
|||
|
|
- **Burpees** : At a clap signal, perform a burpee, then resume running.
|
|||
|
|
|
|||
|
|
- **Joint warm-up** :
|
|||
|
|
- Mobilize joints: hips, neck, shoulders, ankles, knees, and wrists to prepare the body for combat techniques.
|
|||
|
|
|
|||
|
|
---
|
|||
|
|
|
|||
|
|
## Technique: Teep Training and Distance Control
|
|||
|
|
|
|||
|
|
- **Classic shoulder tap** :
|
|||
|
|
- Movement and agility drill where you try to tap your partner’s shoulder to work on distance and reflexes. Focus on smooth movement.
|
|||
|
|
|
|||
|
|
- **Shoulder tap with teeps allowed** :
|
|||
|
|
- Same as the classic shoulder tap, but you can now use teeps to push the opponent away.
|
|||
|
|
|
|||
|
|
- **Shoulder tap with teeps allowed for only one partner** :
|
|||
|
|
- One person can use only teeps to prevent the other from closing the distance.
|
|||
|
|
- **Tips for the defender** : Maintain an upright posture, with the front foot slightly bouncing to surprise, staying stable without retreating.
|
|||
|
|
|
|||
|
|
- **Practicing the classic teep** :
|
|||
|
|
- Practice the teep with the lead foot, keeping an upright posture without leaning too far back.
|
|||
|
|
|
|||
|
|
- **Follow-up after teep with punches** :
|
|||
|
|
- **Teep fake** : Perform a light jump forward (grazing the floor) to close the distance, then follow up with a punch combination (e.g., rear hook, lead uppercut).
|
|||
|
|
|
|||
|
|
- **Follow-up after teep with knee** :
|
|||
|
|
- **Teep fake** : Take a small jump forward, then throw a rear knee toward the partner’s flank.
|
|||
|
|
- **Control** : Ensure control by either holding behind the neck for power and protection or slightly covering their vision to block potential punches or elbows.
|
|||
|
|
|
|||
|
|
- **Double teep for distance control** :
|
|||
|
|
- **Execution** : Place or fake a teep, then, as the lead leg comes down, quickly push off the rear leg to deliver a rear teep while maintaining as much stability as possible.
|
|||
|
|
|
|||
|
|
- **Stopping and Defending against teep** :
|
|||
|
|
- **Technique 1** : Sweep the opponent’s leg to the side using the opposite hand to create an opening.
|
|||
|
|
- **Technique 2** : Lean back, catch the leg, and counter-attack (sweep, throw, etc.).
|
|||
|
|
- **Tip** : Try different types of teeps (straight, hip-engaged for power, and sliding teep to close the distance).
|
|||
|
|
|
|||
|
|
---
|
|||
|
|
|
|||
|
|
## Light Sparring: Group and Control Drills
|
|||
|
|
|
|||
|
|
- **Group Sparring (Fun)** :
|
|||
|
|
- 2 or 3 against 1 exercise where the group cannot communicate.
|
|||
|
|
- **Goal** : Practice control, agility, and managing multiple opponents.
|
|||
|
|
- **Duration** : 3-minute round.
|
|||
|
|
|
|||
|
|
- **Light Sparring in Trios** :
|
|||
|
|
- In each group of three, two people spar while the third observes and monitors intensity to ensure control.
|
|||
|
|
- **Duration** : 3-minute round.
|
|||
|
|
|
|||
|
|
---
|
|||
|
|
|
|||
|
|
## Finisher (Optional for endurance and consistency)
|
|||
|
|
|
|||
|
|
- **100 Teeps on the Bag** :
|
|||
|
|
- Alternate legs and maintain consistent intensity.
|
|||
|
|
|
|||
|
|
- **100 Alternating Middle Kicks** :
|
|||
|
|
- Alternate each kick with a middle kick after each check to improve consistency and accuracy.
|
|||
|
|
|
|||
|
|
---
|
|||
|
|
|
|||
|
|
## End of Session: Cool-down and Mental Review
|
|||
|
|
|
|||
|
|
- **Stretching** : Relax the muscles used during training (quadriceps, hamstrings, shoulders, pectorals).
|
|||
|
|
- **Visualization** : Close your eyes and mentally review the techniques practiced during the session to aid memorization and integration.
|