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GRADE 1 WHITE ARM-BAND FIRSTS MONTHS

Minimum training: two 2-hour !""on" #!r w!!$%

E&ER'ISE

Jogging, skipping and footwork 5-10 minutes

STRET'HING

Lower and upper body 5-10 minutes WARM () E&ER'ISES (Thai style)

ounting in Thai from 1-10

!aised-knee blo"k# Total $0 times

%utside raised-knee blo"k#Left and right alternately at low le&el 10 timesLeft and right alternately at medium le&e 10 timesLeft and right alternately at high le&el 10 times

'nside raised-knee blo"k#

Left and right alternately at low le&el 10 timesLeft and right alternately at medium Je&e 10 timesLeft and right alternately at high le&el 10 times

ighting stan"e "orre"t guard position, a""ording to bo er*s hand use+ if heisright-handed, he shouldput his left hand forward, in order that he "an put hisweight behind the right hand with whi"h he is more skilful, so he will be able toatta"k his opponent powerfully#

Leg position the distan"e between legs#and position the le&el of hands#

Transferring weight from front to ba"k and re&erse

ootwork te"hni.ues 5-10 minutesorward and ba"kward mo&ement (seub ), slow and .ui"k#

/uay Thai style turning at the edge of the ring#Thai style mo&ement in half "ir"le#

asi" pun"hing te"hni.ues ( mand )taight pun"h ( mand dtrohng) 10 left and 10 right,

leftright 5times, then rightleft for 5 times# Total 20 times

3pper"ut pun"h ( mand suhy) 10 left and 10 right,left - right 5times, then right-left 5 times Total 20 times

ook pun"h ( mand khohk) 10 left and 10 right , left - right -5 times Total 20 times

4un"h "ombinations ( mand pahsohm ) : "omprising straight pun"hand upper"ut,upper"ut and straight pun"h,straight pun"h andhook,hook and straight pun"h, hook and upper"ut, and upper"utand , hook, 5 times ea"h# Total 20 times

8/9/2019 1.Khan

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rade 1, #6

7lbow te"hni.ues7lbow hit ( sawk dtee) lift the elbows 85 degrees,left 5 times

right 5 times, left right then right-left 5 times# Total 60 times

7lbow "ut ( sawk dtand ) "ut with elbow then mo&e forwards, left 5 times, right 5 times, left - right 5 times, then right-left 5 times

Total 60 times

7lbow "ombinations ( sawk pahsohm) 7lbow hit then "ut, left-right, then right-left+ Total 10 times7lbow "ut then hit, left-right, then right-teft Total 10 times

9nee te"hni.uestraight knee ( khao dtrohng or khao tohn) without holding on by

hand,right 10 times and left 10 times Total 60 times

ide angle knee (khao "hiang) without holding on by hand, right 10times and left 10 times Total 60 times

Thrust (teep) and 9i"k (dteh) te"hni.uesront push ki"k (teep dtrohng) low teep at the opponent*s shin,

right 10 times and left 10 times, left-right 5 times, then rightleft 5 times Total 20 times

ront push ki"k (teep dtrohng) teep at the opponent*s stoma"h,right 10 times and left 10 times, left-right 5 times, then rightleft 5 times Total 20 times

20-degree !oundhouse ki"k (dteh "hiang) low ki"k, right 10 timesand left 10 times, left-right 5 times, then right-left 5 times#

Total 20 times

ki"k to the body, right 10 times and left 10 times, left-ritht 5times, then right-left 5 times Total 20 times

lo"king and defen"e against the opponent*s pun"hes#lo"king with the hand#lo"king with the elbow#ending the body to a&oid the pun"h by using side step mo&ement or

inside slip#

ombinations of &arious bo ing weapons on pad or bag 6 minutesombinations of pun"hing and ki"king, pun"hing and thrusting,

pun"hing and kneeing, thrusting and ki"king, and ki"king andkneeing#