Page 207 - Muay Thai Training Exercises

twenty to thirty minutes to achieve an e ect.
Beginners train in stamina at moderate intensity;
advanced athletes can train with varying intensities.

Skipping Rope
Skipping rope is an important type of training for Muay
Thai, as it develops stamina, power, coordination, and
speed. You will quickly see your coordination improve,
and after a few training sessions you’ll be able to skip
faster without getting caught in the rope.
Hold each end of the rope in your hands and place both
feet on the middle of the rope. Stretch your arms sideways
at about a forty- ve-degree angle to your ribs. This is the
correct length for skipping. Shorten the rope until the
handles are in the required position. If you use a skipping
rope without handles, wrap the ends of the rope around
your hands to create the right length. Try to skip with
little e ort, your upper body erect, and your shoulders
relaxed. Start to jump across your toes and from the balls
of your feet, and return to the starting position.

• Standard skip: swing the rope from back to front over
your head. Jump simultaneously with both feet above
the swinging rope, and return to the oor with both
feet at the same time. Return smoothly to the balls of
your feet.
• Running skip: skip as if you were running. Jump with