58 lines
3.3 KiB
Markdown
58 lines
3.3 KiB
Markdown
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---
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date: 2024-10-17T09:16:45.000Z
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draft: false
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tags:
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- kick
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- punch
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- counterattack
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- Partner (or more)
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title: Posture and Counter Session
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summary: Muay Thai/Boxing session to work on posture and counterattacks.
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author:
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- Anomyme
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---
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### Warm-up (15-20 min)
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- Jump rope (5 min): To get the blood circulating and improve your cardio.
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- Joint mobilization (5 min): Warm up important joints: head circles, shoulders, hips, knees, ankles.
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- Shadow Boxing (5-10 min): Without equipment, perform punches and kicks at a moderate pace to wake up your muscles:
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3 rounds of 2 minutes with 1-minute rest. Focus on your guard, movement, and simple combinations (jab-cross, low kick, middle kick, high kick).
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### Strengthening exercises
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Push-ups / squats / abs / planks in the format of your choice. If there is a good group, you can form a circle, and each person chooses an exercise. Perform 45 seconds of the chosen exercise each time.
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### Punch Pyramids
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- Jab Pyramid: Perform jab series, gradually increasing the number of punches per set. For example, 1 jab, then 2 jabs, then 3, etc., up to 10, then decrease back down to 1.
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- Cross Pyramid (rear hand straight): Same principle as the jab pyramid but with the cross. Increase and decrease the number of punches per set (1 cross, 2 crosses, etc.).
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- Middle Kick Pyramid (each side): Perform middle kick series, increasing the number of kicks per set (1 middle kick, then 2, then 3, etc.) for each leg, up to 10, then decrease back down.
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### Defense drills against kicks:
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A partner attacks with middle kicks, and the other person must defend.
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- Defense against the middle kick – Dutch Block:
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- **Technique**: Block the kick using the opposite arm to the strike while rotating the body slightly to absorb the impact. The goal is to prepare a punch combination immediately after absorbing the kick.
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- Shin block (check):
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- **Technique**: Lift your leg and block with the shin while keeping the elbow tucked in to protect the ribs. The idea is to stop the kick firmly with a quick counterattack opportunity.
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### Punch/Kick combinations with defense and counterattack:
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A partner throws a punch combination followed by a kick. The other person defends and counterattacks.
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- Kick block (shin or Dutch Block): If you block with the shin (check), send a middle kick from the same side as the block. If using the Dutch Block, immediately counter with a punch combination.
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### High kick or middle kick block with counterattack:
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- High kick block:
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- When the opponent throws a high kick, block it by impacting their guard with your arms to disrupt the kick.
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- Step into their space to upset their balance and prepare for a quick counterattack.
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- Counterattack against a straight punch (low kick):
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- When a straight punch is thrown, immediately deliver a low kick to the opponent's supporting leg to break their balance.
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### Themed sparring:
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- Theme 1: One partner uses only punches, the other only kicks.
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After one round, switch roles.
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- Theme 2: Free sparring. Both partners use all techniques (punches and kicks) but maintain controlled intensity to focus on technique. (Don't hesitate to check in with your partner about the intensity).
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### Cool-down and stretching (10-15 min)
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Dynamic stretches: Stretch your legs (hamstrings, quadriceps, calves) and arms (chest, shoulders, triceps).
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