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