Highland Martial Art Centre (HMAC)

I first started Training here in 2016 when it was called SBG Inverness. I still lived on Skye at the time and would travel down every Saturday for the classes which was circuits followed by striking.

Sometimes during the week I would get the bus down to come and train at the Thai classes. I would get the bus there and back the same day which took 3 hours 20 minutes both ways, or I would stay at the hostel in Inverness for the night just so I could train.

I then moved to Edinburgh and trained at the Black Diamond gym for just over a year before moving back to Inverness again in 2018, where I am currently training now.

Wicker Camp Sheffield

I frequently go down to train at the Wicker Camp. The first time I went was the week before I entered the Sandee Junior Championships when I was 15 years old.

When I visited Sheffield I stay for either 1-2 weeks. I go to every class they have! So I train two times a day. 1 hour in the morning then around 3-4 hours again at night.

Wickercamps Timetable

Mondays and Wednesdays

• Bag work 10-11am
• Open Session 11-12pm
• Fighters/ instructors 5-6:30pm
• B2/3 6:30-8pm
• B1 -8-9:30pm

Tuesdays and Thursdays

• Padwork 10-11am
• Open session 11-12pm
• Intermediate Advanced 6:30-8pm
• bagwork 8-9pm

Fridays

• Bagwork 10-11am
• Open session 11-12pm
• Sparring 5-6:30pm
• Shin conditioning 6:30pm
• World of pain Circuits class 7-8pm
• Adults beginners 8-9pm

Saturdays

Bagwork 4-5pm

Sundays

• Clinch class 11-12pm
• Womens only class in afternoon

Examples for what we do in the classes

Padwork class: Skipping to warm up then 5 rounds of 3 minute padwork each with a 1 minute active rest (burpees, press ups,sit ups, squats)

Bagwork: Skipping to warm up then 10 rounds of 3 minutes on the bag with 1 minute active rest.

Example of the bagwork rounds and the active rest after each round.

1. Freestyle – burpees
2. Jab – cross Blitz – running around hall
3. Freestyle- Squats
4. Clinch knee Blitz – Running
5. Freestyle – Sit ups
6. Teep Blitz – Running
7. Freestyle – Press ups
8. Kick Blitz – Running
9. Free style – Neck raises
10. Hook blitz -Running

Intermediate/Advanced class: Warm up running around hall, side step, hopping, bunny walking, bear crawls, Jumping knees then into the middle 50 press ups, 50 sit ups, 50 squats, 50 leg raises, 50 lunges, 50 burpees we then do leg stretches before moving onto technique then after that we finish with pads or sparring.

Fighters only class: The warm up is skipping then 5 minutes of our own stretches. It then moves onto pad work, normally very high intensity on the pads. An example of one of the classes where we did 5 rounds of 3 minutes pad work:

• Round 1: Double left kicks –
• Round 2: double Right kicks
• Round 3: Alternative left- right kicks
• Round 4: count down kick
• Round 5:Double left kick- double right kick
• After each round we had to do 50 body kicks each leg

The beginners class: warm up is around the hall the same as the other class but it was only 10 press ups, 10 sit ups, 10 squats, 10 lunges and 10 burpees.

We then go over the basic footwork how to stand move forward, backwards, left and right before working on one technique I.E it might be the elbow we go over or the Teep.

Clinch Class: Is skipping to warm up, then a 5 minute stretch, then we go on to do clinch work rounds we work on different techniques in the clinch and throws,turns and sweeps then finish of with clinch sparring and every time you got swept you would have to do 5 burpees.

Shin Conditioning : was where they would rub Thai oil up and down your shins then with a stick of bamboo they would roll it up and down the shins and tapping the shins with the stick of bamboo.

World of pain Circuit Class: is an hour class with a mixture of different exercises, they are all traditional exercises such as neck raises with a weight, box jumps, tyre jumps-tyre flip, sit ups on the ring, back raises, pull ups, weight log twists,hammer slams are some examples.

I started Training at Skye Muay Thai when I was around 13/14 years old. I can remember I did not want to go at all. Before I started training I never really did any sports. I did things such as gymnastics and dance when I was younger, but stopped when we moved to Skye in 2010.

I went to the first class on a Monday with my younger brother and really liked it.

The warm up we did was what Ali the coach called death by tyres! Which is where you are jogging on a tyre holding weights and punching out in front of you. We had to do this for 15 minutes.

We where then shown the stance and footwork before going over a few basic techniques. I remember Ali said to me he was impressed with how I picked up the right technique for the kicks straight away, as not many people can naturally get the correct technique.

I started going to all the classes. We trained two times a week Mondays and Thursdays from 6-8pm.

A typical Monday class would consist of a warm up lasting around 15 minutes this could be death by tyres / skipping or starting at one end of hall run out 30 supper burpees (sit up, press up, start jump) then running back getting an exercise i.e bunny walking/hopping/jumping knees/ bear crawls do this exercise for 2 lengths of hall then back to 20 supper burpees and keep repeating for 15 minutes.

After the warm up it was a 5 minute stretch then a round of shadow sparing before going into technique work and finishing of doing rounds of padwork.

On a Thursday from 6-7pm we starting doing Thai Fit which was an hours circuit class. Each station was 2 minutes with a 40 second plank as an active rest, before moving onto the next station. We normally managed to complete two and a half rounds in the hour of class.

Then from 7-8pm was one hour sparring.

Thai Fit

• Clinch Knees on bag
• Skipping
• Tyre flip lengths of hall
• 10 tyre squats run to other end of hall with tyre above head 10 squats run back and repeat
• Supper burpees
• Barbell twists
• stair climbs Fast
• Continous jab -cross to bag
• Leg raises with weights
• Death by tyres
• squat start jumps
• Hindo Press ups
• Death by tyres

Unfortunately the club had to clos as not enough people where attending classes to cover the cost of hiring the community centre hall. By the end it was only me turning up for the classes.

The club started running after-school classes at Portree high school every Monday through an Active Schools program. The club found another premises and began classes at the local squash courts. Holding training sessions there every Wedensday and Friday.

The club has now got its own premises in Portree where they now hold more regular classes. Find out more here on the club’s Facebook Page.

Iternational Freestyle Association (IFA)

I started training in Kickboxing in 2013/2014.

I trained at the IFA Skye and Lochalsh based in Portree. We trained every Friday from 5-7pm, but there was also classes on a Monday in Broadford, and a Wednesday in Kyleakin. Which I would also attend.

I started of as a red belt and manged to work my way up to Black belt. The gradings would normally take a couple of hours each. The head coach Kash Gill(4x World kickboxing champion) was based down in Birmingham where he ran his own gym and would travel up to Skye to take us through the gradings.

Belt syllabus

• Red
• White
• Yellow
• Orange
• Green
• Purple
• Blue
• Brown
• Brown stripe
• Black
• Black first degree up to black 3rd Degree

For some of the belt gradings we had to remember a free-form which was a set amount of moves one after another. Then for the black belt first degree you had to make up your own free form.

I also did several IFA club competitions. I took part in the light contact, full contact and points categories, I did not like the points fighting part as every time someone got a clean hit they stopped the fight to say who had the point while I just wanted to keep hitting them, as well as taking part in the freeform section. This section was where you had to make up your own freestyle and perform it to music. I did my freeform routine to Rocky’s ‘The Eye Of The Tiger’, and I was the overall winner with this routine.

I discovered this club in 2016 when I went down to visit family in Edinburgh. My plan was to move there and train.

I had looked up clubs in the area and came across the Black Diamond gym in Tranent.

I remember the first day I went. It was a Saturday afternoon sparring session. I turned up to find everyone waiting outside. The coach Scot Hendry was not there so I did not get to meet him on my first visit. We warmed up on the bag then went into rounds of sparring.

I moved to Edinburgh and starting training with the black diamond club in August 2016 and continued to train with them for 1 and a Half years.

I had four fights representing the Black Diamond gym and several inter-club meetings.

We would normally train twice a day in the morning then again at night. I would go running on my own outside of the training classes. I would try to run every day or so and I would mix the running up from long steady runs, to fast short runs and lots of hill sprints.

Black Diamond Thai Boxing Club Photos

Fight Information

There is no video for this fight. But what I can remember from it is I had a strong performance and felt comfortable in the ring. I heard clearly what I was being told from my corner, and I did it straight away.

My opponent did not like being put under pressure so my plan was to keep her backed up against the ropes. She frequently used the teep to try and keep me away.

I won this fight by unanimous decision.

Fight Photos

Mental Strength

Mental strength is the ability to keep going when the body wants to stop. It is being able to switch the mind to a mindset of a fighter that will never stop no matter what the circumstance are, or how much pressure they are under.

Mental strength is about focusing on the positives instead of the negatives when times get tough. It could be inside the gym when training, during a fight or even in your life outside the sport.

You can stay focused and clear headed when you are pushed to your limits and you tell yourself that the pain you feel now will not last forever.

If you have a negative attidue or are always thinking the worst and what could go wrong while constantly making excuses for yourself as to why you never pushed yourself today, or why you had to stop early, or give up so soon, you will never really reach your true poteintal.

The mindset of a winner

• Persistence
• Positivity
• Humble
• Vulnerability
• No regrets

Persistence

Persisitence is being able to keep going and not giving up no matter what is in your way or what you had to overcome to get there. You where able to get back from any set backs and still succeed and reach your goals.

You want to be the type of fighter who never quites no matter what you encounter in the ring/ gym or in your personal life.

Positivity

You can not be positive all the time but it is how you deal with the negative that will define you as a person/fighter.

Try and make the best out of any situation but you also need to know when to stop and when enough is enough.

Humble

Being humble can be referred to as being quietly confident in yourself and your abilitys.

You do not see the need to brag or big yourself up. Or try to impress other people and show off.

By becoming humble you will be a more motivated person for the right reasons.

Vulenerability

By being vulenerable you are not afraid of failure and admiting when you are wrong. Or when you need help when times get tough.

You are not scared to try new things and open up to new ideas and different ways of doing stuff.

By being more vulenerable you will be more confident and ultimately a better fighter.

No Regrets

Having no regrets means you will not be leaving the gym or the ring thinking you could have done better, or did somthing different and put in more effort.

Tips to a stronger mindset

Setting goals

Set small goals as this will mean you are more likely to achieve them without wanting to quit or give up. There is no point in setting unrealistic goals for yourself.

Specific goals: These are specific to your performance such as wanting to improve your stamina or power in a kick, or it could be wanting to get better at a technique.

Process goals:Things such as rituals before a fight or pre-fight routines. It could also be foods you eat before training and how much sleep you need to train100%.

When setting goals ask yourself the following questions and write down the answers: What are your main goals? When do you want to achieve these goals by? How will you go about doing this?

Trigger word

Think of a world or a situation that will trigger you to perform well it could be where you had your last fight, or the name of the venue which you had a good experience fighting, are some examples.

Controling your emotions

Learn to let go and relax. You are not going to perfom well by feeling stressed, anxious or frustrated.

You can not change what has happened. But what you can control is your attitude towards it and how you deal with the sitation or outcome emotionally.

Accepting your mistakes

Try to not beat yourself up for making a mistake. Instead use it as a learning experience to improve your performance in the future.

Look at where you went wrong and what you can do differently, and then it will be less likely to happen again.

Learn to process and accept your mistakes with a positive outlook as this will make you a better fighter.

Training/Fight Diary

Write down what you did in every training sesssion as then you can compare it with other sessions, to see your improvements.

After every training session or fight ask yourself the following questions and keep a note of it in your diary:

1. What went well and what did not?
2. What can you do better next time?
3. Was there any improvements from last time?
4. How did you feel where you more tired/sore?
5. What do you think needs more work?
6. How will you make the improvements? what actions will you take?
7. How was your emotions?

How will you know if you have a strong Mindset?

Unconcious of your surroundings

Being unconcious of what is going on around you during your performance will have a huge impact on the outcome.

An example, is when the mind goes blank. There are no thoughts or distractions everything you are doing comes down to muscle memory. You do not have to think about what to do as everything comes naturally and just flows well.

My own experience of this is when I am sparring or in a fight, my mind just goes blank. I am not aware of what is going on around me or even what my opponent is doing. I am still throwing shots and countering everything well with muscle memory and I do not have to think about what I am doing.

Then its like I get brought back to reality it could be from the sound of the bell or someone breaking the fight or saying something about it being the end of the round.

In sparring even somtimes it takes me a minute to realise the round has ended as I am that caught up in what I am doing.

Slow Motion

Slow motion is when you are in the middle of performing and everything just slows down.

An example from my own experience

When I have been sparring or in a fight I can often see the shot coming like it has been slowed right down. I then defend the shot and counter back. Everything is happening very slowly and then suddenly it speeds up again back to normal.

One time I can remember is when I got into the clinch and everything slowed right down. I could see my opponents guard dropping as she threw a punch. Then I saw the target clearly as I landed an elbow to the side of her face before breaking off and countering with a body kick. Then every thing sped up again to normal pace.

Sometines when I am sparring I can think clearly what I am doing such as when I throw a kick. Thoughts such as keep the hands up in guard, pivot on the supporting foot, drive the hips into the target and swing the same arm as kicking with out in front to keep balanced, these thoughts run quickly through my mind.

Or another example is if my opponent has thrown a kick I think to myself as they are throwing the kick, If I parry the leg to the left there back is open for my own counter kick, which is a really high score. Or if I catch the kick and sweep the supporting leg they will fall to the canvas. These thoughts can be like slow motion in my mind when I’m fighting as well.

Others opinions do not affect you.

This happens when you get to the stage that you are training for yourself and no one else.

What peope say or think of you does not have an impact on how you train and perform.

How to develop a better mindset

Focus on wining

Dont focus on losing alot of people spend to much time worry about how they will look to others if they do not win.

To be a winner you need to focus on yourself to the point that the outcome you want becomes a obsession and is all you think about.

Do whatever it takes

To become a winner you need to have the strength to not quite when times get tough you need to keep pushing forward and never quite no matter what.

Stop making excuses for yourself as to why you failed or why you can not do something the only person holding you back in life is yourself.

Patience

It will not be easy you are not entitled to anything you need to work for it that way the reward is more meaningful.

By having patience you no that in time with hard work things will fall into place but it will not happen overnight.

Belive in yourself

For something to become a reality you need to believe that it is possible.

Even if it seems so outrageous no that in yourself you can get there by believing that you can.

IT will take alot of courage to believe in yourself I no this personally as for so long I did not think I was ever good enough at anything and being told that constantly everyday for years did not help.

But you must block out everyone else as you no in your own mind of how you want your life to turn out and only you can make that happen.

In a world full of ordinary become extraordinary what people think of you should have no impact towards what you do and want you want to get get from life.

Do not hold back from doing something because of the fear of judgment be quietly confident in yourself that the only persons approval that you need is from yourself.

Monday 9th

6-7am: cross-fit

Warm up EMOM 4

• 8 alt DB Snatch
• 6 DB squats
• 2/2 power snatch

Barbel flow: EMOM 6

• 2 snatch lift of
• 2 muscle snatch
• 2 power snatch

Snatch working 10 minutes to build to heavy weight

Buttery hold on ( 4 x 1:30 max effort)

• 10 overhead squats
• 10 burpee over bar
• max cal on machine

7-8pm Muay Thai

Warm up:

running around hall side step, high knees, shadow boxing.

Padwork Combinations

1. Jab-Cross-Hook- Right knee
2. Jab-right Uppercut-cross- right knee
3. Jab-left uppercut-right hook-switch knee
4. Jab-right upper cut-cross- right body kick

8am Sparring

Tuesday 10th

6:30-7:30pm Cross fit

Warm up:

• minute glute stretch each side
• 50ft walking lunge twist
• 1 minute squat raise
• 50ft walking lunge over head press
• 1 minute back rolls
• 50ft side lunges

Strength Squats

5 minute warm up weight

10 minutes to build to 1RM

4 reps every 2 minute 6 rounds

Work: 10 minute time cap

1. 10 power cleans
2. 50 double unders

7:30-8:30pm Fit start

warm up:

• 1 minute cardio machine
• 1 minute skipping
• 1 minute cardio machine

Deadlifts 5 minutes warm up weight

3 sets 8 reps deadlifts

knees to chest 3 sets 10 reps

Work WOD 15 minute time cap

• 20 deadlifs (40kg)
• 10 knee raises
• 10 burpee to plate

Wednesday 11th

10-11am: cross-fit

Warm up 6 minutes

In pairs 1 person on cardio machine other 10 medball press, 10 push press, 10 knees to chest swap over.

Work 45 minutes ( Managed to completed all the rounds in under 10 minutes)

round 1: 15 minutes

• 50 wall balls
• 10 push press

Round 2: 15 minutes

• 400 meter run
• 10 muscle
• 10 knees to chest

Round 3: 15 minutes

• 30 wall balls
• 20 DB press
• 10 burpee over DB

6-7pm: Striking

Pad- work Combinations

Thursday 12th

10am Cross-Fit

Cardio Asult bike

Round 1: 2 minutes work 1 minutes rest x 6

Round 2: 1 minute work 30 second rest x 8

Round 3: 30 second work 15 second rest x 10

7-8pm: Thai

Warm up:

Running around hall/ shadow sparring

Technique:

8pm: Sparring

Friday 13th

6-7pm : PT

Warm up: running. side step, high knees, squat jumps

Pad-work

Inside low kick-foot returns down in front of you-step back if other leg- at same time throw the cross

Jab- slip to side to evade the jab-cross- hook

walking opponent down throwing low kicks

Inside work- when opponent is throw a lot of punches tuck elbows into chest and walk straight towards opponent so you are inside and out of the punching range.

Saturday 14th

9am: Cross-Fit

In this post I will being talking about the Jab. I will be going over how to throw the jab with correct technique, and the most common mistake people tend to make when they throw a jab. I will then explain the different types of jabs and the situations they are best used in. Lastly I will talk about the benefits of using the jab and how to defend against the jab.

The jab in Muay Thai is one of the most used punches you will see used in a fight. The jab is also the most used strike to set up combinations, judge your distance and find your range.

A good jab will really allow you to control the fight and by throwing multiple jabs at a time you can really frustrate your opponent.

A good jab will affect the rythm of a fighter and limit their vision. For a good effective jab you must have timing, speed and accuracy.

Even just throwing jabs to the arms or gloves of your opponent can really frustrate them if timed right. It can stun someone, giving you the chance to land a powerful cross straight after.

How to throw a Jab

• Start of in your fighting stance.
• Extend the front arm outwards in a straight line towards target.
• You should be looking straight down the centre line of your arm keeping your elbows tucked into the sides of your body.
• Chin should be tucked into your shoulder.
• Back arm remains in guard to protect face.
• Take a small step forward with the lead leg at the same time as extending the arm to cover more distance and add power.
• Twist the punching arm slightly so you are hitting with the side of your knuckles.
• A small twist at the hips will add more power behind the punch.
• Always keep eye contact on your target.

Mistakes when throwing the jab

The most common mistake people make when they throw the jab is their elbow will come outwards instead of keeping them tucked into the body. By doing this you are telegraphing the punch and leaving the side of your body open for attack.

Bringing the elbow outwards when throwing the jab makes for a slower punch as it will take longer for the arm to reach its target in time.

Another mistake a lot of people make is that they do not return the hand back to guard straight after the jab has landed. It is often seen for people to drop the hand but this is a bad idea as your face will be exposed to your opponents counter attacks.

The last mistake people make is that they drop the back arm when they throw the jab instead of keeping it up in guard beside their face. This leaves your face open for your opponent to block and counter.

Different types of Jabs

Defence Jab (Moving backwards)

A defence jab is used to keep someone at a distance. It does not need to be hard but should be effective in making your opponent rethink about coming forward if they are an aggressive fighter.

A defence jab can be thrown while going backwards or from your original stance.

To throw the jab going backwards push of from your front foot while at the same time stepping back with the rear foot. Once the foot is on the ground again your punch should be making contact with the target.

Step Jab

The step jab requires you to take a step with the front at the same time keeping the back leg in stance. By taking the step forward you will cover more distance if you are out of range. Taking the step forward also allows you to quickly get out of range once you have landed the jab. To do this just return the front foot back to the orginal point.

For the step jab to be the most effect you should throw the jab at the same time as you take the step forward with the front foot.

Fast jab

The fast jab can really annoy someone especially if they are constantly been hit in the face with the jab over and over again. Your opponent will be unable to defend it in time.

The fast jab does not have to be hard or thrown with much power. It is more to annoy your opponent and distract them from discovering what you really want to throw.

Multiple Jabs

Throwing many jabs at once is good for setting up combinations or a power shot.

If you are throwing many jabs in a row they do not really need to land or have much power rather it is used more to cause a reaction. Getting your opponent to blink and cover up leaving other parts of their body open.

When throwing more than one jab make sure to bring the hand back to the face after each punch.

Double power

To throw this jab make the first jab very light. Use it to find your range, then straight away throw another jab with power by taking a small step into the punch.

Finding your range

A jab is good for controlling the distance and finding your range and is commonly seen to be used to set up powerful shots such as the cross straight after.

Hard Jab

To land a hard powerful jab you need to push off from the back leg in a explosive motion like a small lunge forward towards your target.

The power from this type of jab can stun your opponent.

Body Jab

A jab to the body can make your opponent drop their hands to protect their body leaving their face open for you to attack.

To get power in the body jab you need to bend the knees and fully twist at the hips as you extend the arm outwards.

Setting up combinations

The jab is the most used strike in setting up combinations because it allows you to find range and close the distance between you and your opponent, in order to land the combination.

Long Jab

For this jab you need to leave the arm extended for a small amount of time once you have thrown the jab.

By leaving the arm extended it will disturb their vision and distract them from seeing your other attacks.

However, do not make the mistake of leaving the arm out for long as it can be parried and countered.

Flicking the Jab

This type of jab is fast as the target is usually the glove of your opponent. It is done to distract them for what you actually want to throw, and will make them cover up to try and defend themself.

The flicking jab makes you opponent unable to get into a good rythm and will really frustrate them.

Fake Jab

Faking the jab can be really effective in landing and setting up other shots.

By faking the jab you are getting them to react thinking the jab is coming. Meaning you can land other shots instead with less risk of them being blocked or defended against.

Upwards Jab

This type of jab is thrown in a more upward motion with it coming up threw the centre of both your opponents gloves or shoulder.

The arm is twisted slightly when throwing the upward jab allowing it to slip right through your opponents guard.

Benefits of the Jab

• Finding your range and closing distance.
• Making your opponent frustrated, blink, and cover up to try and defend themself.
• Create new angles and opening up different target areas on the body.
• Setting up other strikes and combinations.
• Forces them to react.
• Wears you opponent down overtime.
• Can be used in both offensive and defensive situations.

Defending against the Jab

Parry/step to side

To do this start in your fighting stance. Keep the front arm up in guard and parry their jab with your back arm. It should only be a small parry, at the same time take a step to the right with your back foot. The front foot should follow straight after.

This is good for getting out of your opponents centre line and it will open up a different angle for attack such as the left kick across their stomach.

Downward Parry

This jab defence is the most common way of defending the jab. All you need to do is, with your back arm push the jab down towards the floor while keeping the front arm up in guard.

For this to be effective you need to be quick in parrying the jab down and countering as if you are slow in bringing the arm back. After the parry your face is exposed to your opponent to counter.

Outside slip

To perform the outside slip when your opponent throws the jab bend at the waist and lean to the right side of your opponent making the jab miss your face. At the same time push of from the back foot and take a step forward with the lead leg.

By slipping to the outside of your opponent, their mid section will be exposed for your right body shot.

Inside slip

This is similar to the outside slip however you will be slipping to the inside instead. Like the outside slip you will want to push off from the back leg and take a step forward with the front leg. While slipping to the left. This will give you a good opening for an uppercut to their body or face.

However, for the inside slip to be effective you need to be fast and have good timing or you will only get hit in the face with the jab.

Duck under the jab

When they are about to throw the jab lunge slightly forward under the jab. By doing so you not only miss the jab hitting your face, but it will put you at a good counter range.

Ducking under your opponents jab means you can attack the mid section as it will be left open. At the same time ducking under works really well in this situation.

Overall the jab is used both in offensive and defensive situations. It can set up other strikes and combinations as well as help you judge your distance and find a good striking range.

The jab is the common strike used at the start of most combinations and can be thrown lightly to make your opponent react and cover up. Or it can be thrown with power to stop an aggressive opponent coming forward.

Push Kick/Teep

The teep in Muay Thai is used in both offensive and defensive situations.

The Teep is often called a foot jab as it is used to judge distance, find your range and set up other strikes/ combinations just like you would do with your jab.

A well timed teep will stop someone in their tracks affecting their rhythm and timing, and can off balance or make them fall to the canvas.

Teeps are used to stop aggressive fighters coming forward, such as when they are walking forward punching, a teep to the stomach will effect their rhythm. Or when they are throwing a kick, time it right and you could off balance them or stop the kick from even hitting you.

Constantly getting teeped will really frustrate someone as they are unable to get into a good flow or get close enough to you to land shots.

Teeps are good for setting up other strikes and combinations and a well placed teep can cause damage and really hurt your opponent. A strong teep can be just as sore as getting a well timed knee to the stomach.

Teeps can be used as a fake to get a reaction from your opponent before landing another shot instead.

Overall, the teep is good for creating distance between you and your opponent and helps you maintain range against an aggressive fighter who is constantly walking forwards.

How to throw a Teep

Bring the leg up to chest

By raising the leg high towards your chest you not only generate power but it will help you maintain balance.

Extend the leg

Once you have raised the leg to the chest the next step is to Extend the leg outwards in front of you in a straight line towards the target.

Extending the leg covers more distance and will push your opponent backwards.

Hip thrust

The power from the Teep comes from driving the hips forward towards your opponent as you extend the leg outwards.

Arm positioning

The same arm as kicking with should come out in front of you to assist in the momentum of the kick by bringing out the arm you also get more force behind the Teep while helping to keep yourself balance.

Another benefit of bringing the same arm as kicking with out is it can then be used to protects you from counters.

The other arm should remain in guard to protect your face at all times.

Foot placement

Hit the target with the ball of your foot this helps to cover more distance and can really cause damage and hurt your opponent you want to really try and drive the ball of your foot into your opponent.

Your supporting foot should remain flat on the ground unless you are going to be throwing many kicks from the same leg then you will automatically come up onto the balls of your foot.

Return back to stance

As Soon as you have hit your opponent you leg should go straight back to starting position ready to defend any counters.

If you are slow in returning the leg to your fighting stance straight after you throw the Teep then your leg can be caught.

The Teep must be strong enough to make them go backwards but with you still remaining balanced at the same time.

A common mistake people make when throwing the Teep is soon as it hits the target they drop the leg down in front of them This will mean all your weight is in the leading leg and open for leg kicks.

Instead throw the Teep then return the leg back to the chest before going back into your stance this will mean you are ready to defend again with the same leg.

A good Training drill to work on when hitting the bag is Bring the leg up to chest extend it outwards to Teep the bag then bring it back to chest without putting the leg down extend it out again before bringing it back to chest and repeat for as many reps as you can.

Mistakes when throwing the Teep

The biggest mistake people make when they throw the Teep is they do not Bring the leg high enough before extending the leg outwards by doing this they not only lose most of the power from the kick but it makes the Teep slower and puts you more of balance while the leg to more likely to be caught.

Another common mistake is not returning the leg back quick enough again this leaves you in a position for the leg to be caught and swept.

The last mistake people make when Throwing a Teep is they tend to drop the same arm as kicking with down this is a bad mistake as it will leave your face open to counter strikes instead extend it straight line out in front to keep your opponent away or keep it tight in guard beside your face.

Types of Teeps

Some Teeps are stronger and have more power causing more damage while other Teeps are used more to stop an opponent in there tracks to judge your distance/ range or set up other strikes and combinations.

Front leg Teep

The Teep from the front leg is used like a jab to keep opponent away and judge your range and distance.

This Teep is good for both offensive and defensive fighting it is best used when someone is charging forward being aggressive or as soon as you see your opponent about to make a move a Teep to the leg,stomach or chest will stop them from even getting a chance to throw anything.

If you are out of range when using the front leg teep a small slide with the back leg will bring you into range to land the kick on target try not to take a step to get into range instead push of the back leg and slide forward.

Back leg Teep

The back leg Teep is slower than the front leg however it is much more powerful and can cause more damage if used right.

The back leg Teep will allow you to use it from a greater range and it covers more distance.

It us used to really hurt someone and force them to go backwards it can even throw them to the ground it timed right.

With the back leg Teep being slower to land it is best to set it up with another strike so it is not blocked or defended against.

Side Teep

To land this Teep correctly you must turn the foot to the side by doing this you are opening up the hips and allowing for more extension in the leg.

The side Teep can be more powerful as it is commonly thrown with a small jump/ step into the kick this adds more force behind the kick while covering more distance at the same time.

The side Teep is good for controlling the distance when sparring or fighting.

To throw the side teep right you need good flexibility in the hips to turn the leg over this makes the side Teep a hard technique to learn if your flexibility is poor or you have limited hip mobility.

The downside to the side Teep is that if you miss judge you range or your opponent defends/ moves out the way and you miss the target you are left of balance and open to counter strikes.

Jump Teeps

Jump Teep can be thrown from the front leg, rear leg or as a side Teep.

By jumping into the Teep you cover a lot of distance and creating a much more powerful Teep.

Jumping Teep are very hard to block or defend against as they are thrown with speed by leaping into the Teep.

Due to the amount of momentum a jumping Teep can have they are known to throw people across the ring lifting them of their feet and knocking them to canvas.

To throw a jump Teep bring up one leg towards your chest then leap into the air and try to switch legs while still in the air so you end up kicking with the other leg instead.

Timing

to land an effective strong Teep on your opponent your timing needs to be just right without timing the Teep then the chances of it actually landing and being effective are not very high.

The best time to throw a Teep is when your opponent is just about to throw a strike I.E as soon as you see them lift the leg or if you have been studying them then you already no any habits they have or do before they throw something.

Another time to land the Teep is when they are coming forward as they are more of balance with their weight leaning forward.

Landing a Teep on someone in a good solid stance is not going to have much effect on them and you are likely to only move yourself backwards instead of them.

Good timing will really of balance your opponent and cause the most damage to someone.

Target

• Front of the legs
• Stomach
• Chest
• Face

Front of legs

The front of the legs is good when your opponent is about to make an attack such as they are going to lift the leg to throw a kick if you time it right and Teep that same leg it will stop them even being able to get the leg of the ground.

When they are throwing a kick and it is about to land Teep the supporting leg and it will really put them of balance and will be less likely to land the kick on you.

Stomach

A hard Teep to the stomach can really hurt someone and wound them by taking their breath away especially if they are not expecting it.

Aim for the lower abdominal area to cause the most damage and really hurt them

Chest

A Teep to the chest will allow you to create space between you and your opponent The stronger the teep is the more you can make them go backwards.

Teeps to the chest can also allow you to control the pace of the fight and will make your opponent rethink charging forward so soon.

However if they lean back and your Teep to the chest misses the target you will be left in a dangerous position.

If they have a good guard then landing a effective Teep to the chest is going to hard.

Face

In Thailand landing a Teep on the face is consider to be very disrespectful.

It can be hard to land but really effective if you do manage to land a Teep on the face.

Increase power and effectiveness in the Teep

drive the hips forward

The drive from the hips is where all the power comes from the upper part of your body should be parallel to the floor by doing this you are covering more distance and allowing for more extension in the leg while creating a much more stronger Teep.

By not driving the hips forward the Teep will turn into a front snap kick which is more of a kickboxing kick while this type of kick is fast it is not nearly as powerful as a Thai push kick..

Snap of the leg

Once you have lifted the leg high and pushed the hips forward you must also snap the leg out and back as you extend it towards target.

By snapping the leg out and back as quick as possible not only adds power but makes your opponent unable to catch the leg.

The faster you snap of the leg the more force you create and the quicker the kick will be.

Arm swing

By swinging the arm back at the same time as you Teep will work with assisting in snapping the leg forward by not swinging the arm you lose momentum in the leg snap which will effect the power in your kick.

Swinging the arm will also speed up the Teep making it more faster.

Balance

When throwing the Teep make sure you are in a good solid and strong stance by being of balance it will be hard to really put any force in the Teep and it will not be as effective.

You should come back to the starting point as soon as you have thrown the teep this is how you no if you are balanced if you fall forward you are of balance and left in a dangerous position.

Relax

A very common mistake people make is they try to Teep as hard as possible and tense up while doing this.

This will really effect the power in the kick because when your muscle are tense it will slow them down also effecting the speed of the leg and the speed is what will generate the power.

By staying relaxed the Teep will become fluid and you will create a stronger faster kick.

How to defend a Teep

Parry the leg

To parry the leg move the hips backwards so the foot will not hit you and use the hand to parry the leg away from you.

By parrying the leg you put your opponent of balance and it will opens up many openings for you to attack.

Catch the Foot

To catch the foot put one hand under the sole of the foot and the other on top of the foot from here there are many different things you can do such as by just lifting the leg upwards and walking forward your opponent will have no choice but to fall backwards.

Or you can sweep the supporting leg they will already be of balance when you catch the Teep making it easy to sweep then to the canvas.

Another counter to caching the Teep this way is to step backwards and pull there leg towards you and counter with another shot such as a knee or elbow the momentum of you pulling their leg towards you will pull them straight into your counter shot making it a lot harder impacted on them.

Another thing you can do once you have caught the foot is to just swing the leg away and counter to make them more of balance swing the leg one way then throw it in the other direction instead.

The last thing you can do once you have caught hold of the foot is pull the leg towards you at the same time pull it down and to the side if done right this will make your opponent fall to the canvas.

Over all the Teep in Muay Thai can cause lots of damage and frustrate an aggressive opponent it has be known to push people across the ring sweep then to canvas and even stop fights if timed correctly and landing on target with good technique.