70 lines
2.7 KiB
Markdown
70 lines
2.7 KiB
Markdown
---
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date: 2024-10-27T18:16:45.000Z
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draft: false
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tags:
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- teep
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- knee
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- Partner (or more)
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title: Teep Fundamentals + Power
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summary: This Muay Thai class focuses on teep fundamentals to control distance, enhance power, and develop counter-attack techniques.
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author:
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- Anonymous
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---
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## Warm-up (10-15 minutes)
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1. **Jump Rope**:
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- Perform 3 rounds of 3 minutes of jump rope to activate cardio and prepare the legs.
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- Between each round, do 1 minute of shadow boxing to work on reflexes and agility.
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2. **Joint Warm-up**:
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- Mobilize the joints: hips, shoulders, knees, ankles, and wrists to prepare for dynamic movements and techniques.
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3. **Strength Training**:
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- Perform targeted strengthening exercises for legs and core, such as squats, lunges, and planks, to ensure stability and endurance throughout the session.
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---
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## Technique: Teep and Counter-Attack Drills
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1. **Teeps in Turns with a Partner**:
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- Practice teeps with a partner, alternating roles.
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- **Objective**: Master the movement and body positioning for a stable, precise teep.
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2. **Stopping a Teep with a Deflection**:
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- Use the opposite arm to sweep the opponent's teep leg toward their supporting leg.
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- **Drill**: Practice this technique without knowing in advance which leg will strike to improve reaction time.
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- **Follow-up**: After the deflection, counter-attack with a low kick, middle kick, high kick, or a punch combo to capitalize on the opening.
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3. **Fake Front Teep with a Rear Knee**:
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- Fake a front teep, then switch to a rear knee to surprise the opponent and close the distance.
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4. **Fake Rear Teep with a Distance-Breaking Leap**:
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- Fake a rear teep, then make a small leap forward to close the gap and follow with a rear knee toward the opponent.
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---
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## Power: Strength and Speed Drills
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- **Drills with Pads, Gloves, or Heavy Bag**:
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- Practice high-power strikes through structured sets:
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1. **Series of mid kicks**: Right and left.
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2. **Series of low kicks**: Alternating on each leg.
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3. **Punch combinations**: (e.g., cross-hook, uppercut-hook).
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- **Focus**: Prioritize both power and speed in each strike.
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---
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## Light Sparring
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- **Controlled Light Sparring with a Partner**:
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- Stay attentive to your partner’s movements and adjust the power of strikes to focus on technique and strategy rather than strength.
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- **Objective**: Apply the techniques covered in class, working on distance control, counters, and reaction speed in a sparring setting.
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---
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## End of Session: Cool-Down and Stretching (5-10 minutes)
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- **Stretching**:
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- Relax the muscles worked during the session, particularly legs, shoulders, and hips, to reduce soreness and promote recovery.
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