Tuesday Muay Thai

Free-form timed drills:
1. Single punch strikes
2. Add in combos
3. Add in kicks
4. Add in knees

Burnout (pad holder and striker at opposite ends of the mat):
1. Run to pad holder, 10 pairs of jab + cross
2. Run backwards to start, 10 pushups
3. Run to pad holder, clinch, 10 right and left knees
4. Run backwards to start, 10 pushups
5. Run to pad holder, 10 right body kicks
6. Run backwards to start, 10 pushups
7. Run to pad holder, 10 left body kicks

Extra-small class today due to rain and traffic.

Muay Thai: Straight Knee Drills

Straight knee drill (posture and accuracy):
1. Partner A begins in fighting stance, extending left arm straight in the direction of their partner’s opposite shoulder, keeping their right hand turns palm-out and placed against abdomen
2. Partner A then calls either “1” for right knee or “2” for left knee.
3. For right knee, attacker stomps left foot when advancing and then leans back and thrusts right knee in a forward knee strike to touch partner’s palm WITHOUT touching partner’s outstretched arm.
4. For left knee, the starting distance between partners is increased. First step is with the right leg, lifting the knee high to feign a strike, then stomp forward and thrust the left knee straight while leaning back, again aiming to touch the partner’s palm without being touched by the partner’s outstretched arm.

-This drill should be practiced slowly at first to practice accuracy and technique
-Strikers must remember to use their own hands as well, bringing their hands down toward the direction of their knee strike

Straight knee progression drill (see last class for more detail)
1: Jab + straight rear knee
2: Jab + cross + straight lead knee
3: Jab + cross + hook + straight rear knee

Burnout (see last class–same):
-Striker begins running in place with high knees. Pad-holder calls either 1 or 2. Again, being able to switch feet rapidly is key.
1: right knee.
2: left knee.

From Instructor Joe:
-One big problem is that some people, when shifting their hands, twist too much to either side and so throw off their balance and strike.
-A good way to practice is against a wall: start with your knee thrust forward against the wall, balancing on the ball of your foot, then retract the strike, and repeat. This is also a good way to fine-tune your striking range.

Observations from Sean:
-when throwing left knee, I tend to twist too much to the left when I try to remember moving my hands

Rainy workdays

I really do prefer to do work on rainy days. I don’t like having to walk around or drive too much while it’s raining, but something is oddly soothing about the misty grays on rain days.

Muay Thai: Straight Knee Progression Drill

Drill to practice hand motions for straight knee:
A) Lace hands with your partner, arms a little bent. One person initiates the drill by pushing forward and the other person pulls to the right and slightly downwards.
B) Like the above drill, but this time when pulling, stomp your left foot and throw a straight right knee, pulling your partner into and towards the knee.

From Instructor Joe:
-This drill simulates, say, pulling your opponent’s cross right into your knee.

Straight Knee Progression Drill
1: Jab + right knee
2: Jab + cross + step & left knee
3: Jab + cross + hook + right knee
4: Jab + cross + hook + cross + jab & switch feet into left knee

From Instructor Joe:
-Remember to turn your hands like the drill from before.
-For #4, you can also grab your opponent’s head with your extended left hand after the jab and pull them into your knee.
-The basics of the straight knee progression drill are the same as the body kick progression.

From Coach Kris:
-During the last past of #4, when jabbing and switching feet, make sure to extend the jab.

1) Pad holder stands in place holding Thai pads to receive knee, other person runs in place, pumping arms.
2) Pad holder can call out “1” or “2”: “1” for right knee, “2” for left. Person drilling must quickly transition from running to stomping into a knee strike

From Instructor Joe:
-Being able to quickly switch into a knee from the other side is a useful technique if your first knee is blocked

Note to self:
-fix punching form: don’t let elbows flare out, especially when throwing cross

Saturday Eskrima: Estrilla Series

Defense against the 5 strikes

1: step + block, upward strike, downward strike
2: step + block, slash horizontally to the left, step right + slash up/block, downward strike
3: step back twice right left into crouch, with #3 strike, then
4: advance with block, upward strike, downward strike
5: step + block, upward strike, downward strike

Updated 9/21/12 after helpful comment from Alaia–now “estrilla” should be written in Tagalog instead of Spanish haha.

8-count Footwork

1: step, step+jab
2: retreat, step+cross
3: side-step left, step+hook
4: sidestep right, uppercut
5: left step forward, quarter turn
6: right step forward, quarter turn
7: left step forward into ready stance
8: draw step–retract the lead left leg, extending arms, hips thrown back–then step forward, right foot then left foot into fighting stance

Footwork mirror drill
-one person leads with a step in any direction, the partner then mirrors them

From Instructor Joe:
-Maintain fighting measure by keeping the same distance from opponent
-Extend punches more, don’t need to snap as much when shadow boxing

From Kru Chris:
-extend punches by slightly leaning in: with jab, lean forward slightly–not to the point of imbalance–to get extra reach; with uppercut, make sure right shoulder turns forward during strike both for reach and power

-practiced Jab Return drill and progression with Rafael after class

Jab Return Drill

Jab return drill: first person strikes and partner parries, then the partner strikes and their partner parries, according to the sequence below.

Person 1: J, pJ pC, C H, pH pU, U short leg kick
Person 2: pJ, J C, pC pH, H U, pU pKick

Or in one line, the sequence can be written: J (pJ), (J C) pJ pC, C H (pC pH), (H U) pH pU, U short leg kick (pU pKick)

J = jab
C = cross
H = hook
U = uppercut
p = parry
( ) = person 2

Drill vs. progression
-Drilling: performing the exercise in one continuous exchange
-Progression: resetting after one strike but always adding on one more strike before resetting and beginning again

Tips from Master
-“Practice makes habit”
-windshield wiper footwork: each person should be stepping in for their attacks and conversely each person receiving the attacks should be retreating slightly while parrying
-your footwork makes you fast, not your hands
-when parrying, keep your forearm vertical and parrying inward towards your center; like the “one-handed clap”; protecting core as well as face
-when parrying an uppercut, cap the strike and also lean away from it slightly so that if you miss the parry you can dodge the strike as well