---
date: 2024-10-17T09:16:45.000Z
draft: false
tags:
  - kick
  - punch
  - counterattack
  - Partner (or more)
title: Posture and Counter Session
summary: Muay Thai/Boxing session to work on posture and counterattacks.
author:
- Anomyme
---

### Warm-up (15-20 min)
- Jump rope (5 min): To get the blood circulating and improve your cardio.
- Joint mobilization (5 min): Warm up important joints: head circles, shoulders, hips, knees, ankles.
- Shadow Boxing (5-10 min): Without equipment, perform punches and kicks at a moderate pace to wake up your muscles:
  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).

### Strengthening exercises
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.

### Punch Pyramids
- 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.
- 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.).
- 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.

### Defense drills against kicks:

A partner attacks with middle kicks, and the other person must defend.
  - Defense against the middle kick – Dutch Block:
    - **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.
  - Shin block (check):
    - **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.

### Punch/Kick combinations with defense and counterattack:

A partner throws a punch combination followed by a kick. The other person defends and counterattacks.

- 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.

### High kick or middle kick block with counterattack:

- High kick block:
  - When the opponent throws a high kick, block it by impacting their guard with your arms to disrupt the kick.
  - Step into their space to upset their balance and prepare for a quick counterattack.
- Counterattack against a straight punch (low kick):
  - When a straight punch is thrown, immediately deliver a low kick to the opponent's supporting leg to break their balance.

### Themed sparring:
- Theme 1: One partner uses only punches, the other only kicks.
After one round, switch roles.
- 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).

### Cool-down and stretching (10-15 min)
Dynamic stretches: Stretch your legs (hamstrings, quadriceps, calves) and arms (chest, shoulders, triceps).