FOOTWORK
Muay Thai footwork is important. How can someone walk without knowing where to place their feet - one ahead of the other right? It's the same in Muay Thai. The stance is the starting point and we will go from there - adding how to move from side to side or pivoting. Well lets begin.
STANCE
The starting point in Muay Thai is what to do with your body - How to stand, or where to put your hands, this is called your stance.
How to Get into Your Muay Thai Stance
Foot Positioning
Step One:
Stand shoulder width apart.
Tip: Picture yourself standing on a set of train tracks.
Step Two:
Take a step back with your right foot.
Tip: Make sure your right foot’s toes and front foot’s heel are about lined up.
Step Three:
Turn your right foot 45 degrees to the right (outwards).
Step Four:
Lift your right heel off the floor about 30 degrees.
Tip: you will be on the toes and ball of your foot.
Tip: your hips will move when you change to your new foot positioning – just go with it, but keep looking forwards.
Step Five:
Bend your knees slightly.
Tip: with the slight bend, you will feel your leg muscles being used.
Step Six:
Balance you weight to about 50/50 on each leg.
Tip: Shift your weight from side to side until you feel about 50/50.
Arm Positioning
Step One:
With the same feet positioning, start by clinching your fists loosely.
Step Two:
Bend your elbows, while at the same time moving your fists slightly above your eyebrows.
Step Three:
Rotate your upper body counter clockwise (left), about 15 degrees until your left fist is in line with your left foot.
Step Four:
Your left fist should be in position - slightly above the left eyebrow, this will be your lead fist.
Step Five:
Your right fist should also be in position – on the right eyebrow.
Step Six:
Keep your elbows in and close to your body - not too tight.
Tip: Keep your shoulders relaxed.
Tip: Keep your chin down.
Tip: Your eyes are facing forward (towards your target).
Tip: Keep a small amount of tension in your ab muscles.
Tip: Keep your hips in line with your shoulders.
MOVEMENT - Step and Drag
It is important to stay in your stance. When moving in your stance each step should be short, this will help you keep yourself in a good position and stay balanced. Step and drag is the way a Muay Thai fighter moves in their stance. Like the name, the way you move is by taking a step with one foot and dragging your other foot to follow. When stepping in any direction make sure to stay in your stance - by keeping your feet in the same positioning as you started.
How to Move in Muay Thai
Tip: the right foot (rear foot) wants to move off the stance – be aware of where your feet are going.
Forward Movement:
Left leg moves forward first, then drag the right leg to follow in the same direction.
Rear Movement:
Right leg moves backwards first, then drag the left leg to follow in the same direction
Left Movement:
Left leg moves left first, then drag the right foot to follow in the same direction.
Step Four:
Right leg moves right first, then drag the left foot to follow in the same direction.
Tip: Follow the train tracks moving forward or backwards – so when moving keep the same distance across your feet at all times.
Tip: Follow the train tracks moving sideways– so when moving keep the same distance from your back foot to your front foot at all times.
PIVOTING
Moving around while in your stance can also be done through pivoting. This is when you plant your lead foot in one position – and your back leg will follow in the new direction. Pivoting is usually done in 45 degree rotations.
How to Pivot in Muay Thai
While keeping your left foot planted, use your right foot to push yourself backwards in a circular motion.
Tip: Imagine there is a pole sticking out of your left foot and you can only rotate to move.
Tip: Remember you are doing a backward circular motion.
Tip: each pivoting step should be about 45 degrees.
F O O T W O R K
