5 tips on how to sharpen your defense in Muay Thai

1. Practice reflex drills. Reflex drills are exactly as they sound - they are focused on speeding up your reflexes to a given action. The key to a strong defense (blocking or evading attacks) is to build up your reflex to attacks. An example of a reflex drill is to have your partner throw mid level roundhouse kicks (with shin pads) at you over and over. Your objective is to block every single one of them with correct technique. Eventually, you will gain muscle memory and your body will naturally react to the kick. Ask the Evolve Instructors for a set of reflex drills.
2. Develop your pattern recognition. The faster you can recognize a pattern, the faster your defense will become. For example, try to see if you can see a "pre-signal" before your partner throws an offensive attack at you. A "pre-signal" is something a person does just before he/she throws a punch, kick, knee, or elbow. Some people might move their shoulders before they wind up to throw a punch. Other people might drop their hands just before throwing a kick. These are all patterns that you can learn to recognize.
3. Use a mirror. Try to perfect your defensive technique by using a mirror. Watch how your body moves when you evade a high roundhouse kick to the head. Is it correct technique? (Ask one of our Instructors if you would like to see correct technique). If you randomly do 10 blocks a day in front of a mirror, your muscle memory will start to take place.
4. Repetition equals perfection. The more times you repeat a movement (correctly, of course), the more it will become automatic. In Muay Thai, if you have to think while you are sparring or while you are in a fight, then it is too late. All movement in Muay Thai must be automatic and instinctive. Do your best to repeat blocks over and over with a partner.
5. Watch video footage of the World Champions. If you watch a technical fight between 2 world-class fighters, do your best to follow what they are doing. It might look like a blur, but there is a ton of hidden technique in Muay Thai. The devil is in the details! If you want to see real action, then you can come visit our Fighters Program. Our World Champions usually spar at that time of the day. Watch and emulate their game! If you plan to visit, you will need to prebook at the front desk at Evolve. Walk-ins are not permitted since the training is very serious for the Evolve Fight Team.
6. Take care of your eyes. The ability to evade an attack is 100% tied to your ability to see. If you blink or flinch every time a strike is executed, then try to train your eyes to stay open and relaxed. The greatest Muay Thai fighters in the world have phenomenal eyes. As they say, the hardest punch is the one that you don't see. So do your best to keep your eyes open. Train them to stay open during all the action!

Kru's tip of the month guard & movement

Guard and Movement

Proper knowledge of boxing guard is essential. There is enormous potential physical harm to a body not properly guarded. Regardless of what movement or direction a boxer takes the boxing guard must be strongly maintained. If you are not properly protected you will feel insecure and lose confidence in your abilities as a boxer. The body should be angled towards opponent, the rear arm protecting the flank and abdomen. Your less dexterous foot (the left if you are right-handed) is placed forward with the toes pointing to your opponent. The rear foot should have the toes pointing a little to the side. (The feet should not be placed exactly parallel as this compromises balance.) The heels should be raised so that you can shift the weight between the balls of your feet and remain in a constant state of readiness. Legs should not be held straight. Tuck your chin in. The forearms should be raised for protection. Elbows should remain close to your body. Fists should be loosely clenched. Your less dexterous hand (left if right-handed) should be held to eyebrows, extended slightly to the front in the same direction as the front foot. Do not strain the body to maintain the pose – relax. If you relax you can be quick enough to see your opponent’s weapons coming.

OFF TIME relaxation watch some movies Short list of top Martiaql arts movies

We’ve scoured the internet. Reviews. Forums. Amazon. Postings. Bulletins. And this list is what we’ve come up with as the greatest Kung-Fu movies of all time and why you should watch each one. Pay attention to movies involving Yuen Wo-Ping as either director or action director, there’s a reason why half this list is movies where he was involved!

Hint: In case you’re interested in actually watching any of these…clicking on a movie’s title will show you that movie in Amazon.com.

Way of the DragonWay of the Dragon (1979) way of the dragon
This is the only finished film to be written and directed by Bruce Lee. (Game of Death is the other one but is unfinished) We could write a lot about the plot, characters or fight scenes…but all you really care about is watching Bruce Lee fight Chuck Norris in the final battle.Martial Artists: Bruce Lee, Chuck Norris
Director: Bruce Lee
Watch the Trailer

Shaolin TempleShaolin Temple (1982)
Depicts the amazing history of the Shaolin Temple, the focal point for Chinese Martial Arts. Think of the Shaolin Monks as Jedi Knights (an elite group of fighters) and the rest of China as the messed-up universe that Star Wars takes place in (people who are afraid of the elite fighters and want to take them out of power). Much work to do, you have, young Jet Li. *picture Yoda’s accent on that one* Define Irony: A movie shot at the site of the Shaolin Temple, telling a story about the fall of the Shaolin Temple, sparks so much public interest that the temple was re-opened shortly after the movie released.Martial Artist: Jet Li (His debut movie)
Director: Chang Hsin-Yen
Watch the Trailer

Ong BakOng Bak (2003)
Raw action without wires, Tony Jaa brings a new martial arts style to the big screen and does so in style. Muay Thai (Thai Boxing) is stronger and more direct than the Chinese styles you’re used to seeing with Bruce Lee and Jackie Chan, giving a new look to how a martial arts movie can be done. You’ll be seeing more of him…guaranteed.Martial Artist: Tony Jaa
Director: Prachya Pinkaew
Watch the Trailer

Iron MonkeyIron Monkey (1993)
Doctor by day, thief by night…Iron Monkey is your classic Robin-hood meets Kung Fu. It’s an action packed flick that can’t go 5 minutes without an excellent fight scene. It all comes down to a battle between Iron Monkey (ie Robin Hood) and an ex Shaolin Monk (remember, these guys are like the Jedi Knights of Chinese martial arts…they’re elite). Remember that guy Yuen Wo-Ping I mentioned? Well he’s the director in this one, so you know it’s good!Martial Artists: Yu Rong-Guang, Donnie Yen
Director: Yuen Wo-Ping
Action Directors: Yuen Cheung-yan, Yuen Shun-yi
Watch the Trailer

5 Deadly Venoms5 Deadly Venoms (1978)
No room form “martial arts beauties” in this one, there’s so much blood and action that they only cast male actors. Exit the traditional elaborate costumes and enter the muscular, skin-bearing, bloody martial arts style that would become a trademark for director Chang Cheh. Each cast member is trained in an art resembling one of 5 venemous creatures (Scorpion, Snake, Centipede, Gecko, Toad) with the 6th cast member being trained in all 5. Six main martial arts actors = LOTS O’ ACTIONMartial Artists: 6 Martial Artists (yes, 6 main characters)
Director: Chang Cheh
Watch the Trailer

seven samuraiThe Seven Samurai (1954)
One of the greatest classic kung-fu movies of all time and arguable Kurosawa’s best work. Some Samurai of the time were down on their luck (homeless) and willing to do anything for a meal. A village under attack by bandits recruits a group of seven such Samurai warriors and asks them to help defend their village. The movie is about the Samurai teaching the village how to fight and culminates in a massive battle between a village and almost 50 attacking bandits. The acting is superb, the emotions run high and Kurosawa keeps you hooked from beginning to end.Martial Artists: 7 Martial Artists (all names you won’t know since this movie is so old)
Director: Akira Kurosawa
Watch the Trailer

Legend of Drunken MasterLegend of Drunken Master (1994)
Some will say this is the greatest martial arts movie of all time because of it’s balance between plot-line, comedy, drama and amazing kung fu sequences. Probably Jackie Chan’s best martial arts performance. You’re going to love the final scene where you learn what “Drunken Master” really means. We’re talking box-splitting, fire-spitting craziness!Martial Artist: Jackie Chan
Director: Lau Kar-leung
Watch a Scene from the Movie

crouching tiger hidden dragonCrouching Tiger Hidden Dragon (2000)
Based on a Pentalogy (yes, that’s 5 books) written by Wang Dulu, this movie covers mostly the 4th book. Critically acclaimed to cross international borders with it’s amazing character development, intricate plot, martial arts ideals, stunning special effects and quicker-than-the-eye fighting scenes, Crouching Tiger Hidden Dragon set a new standard for martial arts movies. Telling Zhang Ziyi (the lead female character and an amazing martial artist) to get back in the kitchen would likely cost you 50 punches to the “bags”. Be ready for subtitles, ‘cuz turning on the English track is like watching…uh…like watching a kung fu movie in English.Main Martial Artist: Chow Yun-fat
Other Martial Artists: Zhang Ziyi, Michelle Yeoh, Chang Chen, Cheng Pei-pei
Director: Ang Lee
Action Director: Yuen Wo-Ping
Watch the Trailer

Kill BillKill Bill vol. 1 (2003)
You’re going to want your home theatre room for this one. It’s tough to beat beautiful women beating the crap out of each other in fast-paced, action-packed, make you cringe, bloody, gory, cut-’em-up (more buzz words go here) movie jam packed with as much martial arts death as possible. Tarantino expertly uses every camera angle and a plethora of special effects to deliver a better-than-real visual experience that gives this blood-and-guts thriller an artistic feel you’ll appreciate at the end. Did I mention is has Uma Thurman in it?
(“Kill bill vol. 2” brings closure to the set, but hey…we had to choose one movie. Say “Five-Point-Palm Exploding Heart Technique” 5 times fast.)Actors: Uma Thurman, David Carradine, Lucy Liu, Daryl Hannah, Vivica A. Fox
Director: Quentin Tarantino
Action Director: Yuen Wo-ping
Watch the Trailer: Meduim | Large

Fist of LegendFist of Legend (1994)
A classic story of Chinese vs. Japanese martial arts, Fist of Legend is actually a remake of the original Bruce Lee movie, Fist of Fury. If Bruce Lee is like the original James Bond, Jet Li is the Pierce Brosnan. He’ll never be the original, but the modern film-making and larger budget bring the entertainment value just a hair above the original Fist of Fury. (The ghost of Bruce Lee is probably going to strike me down for writing that) The Yuen Brothers are known for amazing action choreography, and they totally deliver on this one. (Casting Jet Li may have helped them a little too.)Martial Artist: Jet Li
Director: Gordon Chan
Action Directors: “The Yuen Brothers”
Watch a Scene from the movie

ADVANCED AB DEVELOPMENT & CORE TRAINING

We all know the importance of core strength in any sport
here are some good exercises to strive to have fun

More elbows: defined

Elbow (Tee sok)

The elbow can be used in several ways as a striking weapon: horizontal, diagonal-upwards, diagonal-downwards, uppercut, downward, backward-spinning and flying. From the side it can be used as either a finishing move or as a way to cut the opponent's eyebrow so that blood might block his vision. The blood also raises the opponent's awareness of being hurt which could affect his performance. This is the most common way of using the elbow. The diagonal elbows are faster than the other forms, but are less powerful. The uppercut and flying elbows are the most powerful, but are slower and easier to avoid or block. The downward elbow is usually used as a finishing move.
English Thai Transliteration IPA
Elbow Slash ศอกตี Sok Tee sɔ̀ːk tīː
Horizontal Elbow ศอกตัด Sok Tud sɔ̀ːk tàd̥
Uppercut Elbow ศอกงัด Sok Ngud sɔ̀ːk ŋád̥
Forward Elbow Thrust ศอกพุ่ง Sok Poong sɔ̀ːk pʰûŋ
Reverse Horizontal Elbow ศอกเหวี่ยงกลับ Sok Wiang Glub sɔ̀ːk wìːaŋ klàb̥
Spinning Elbow ศอกกลับ Sok Glub sɔ̀ːk klàb̥
Elbow Chop ศอกสับ Sok Sub sɔ̀ːk sàb̥
Double Elbow Chop ศอกกลับคู่ Sok Glub Koo
Mid-Air Elbow Strike กระโดดศอก Gra-dode Sok

skills

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Mindbody Online Appointment Scheduler: https://clients.mindbodyonline.com/home.asp

KRU's Tip of the Month - MAY/09

USING YOUR KNEES

The proper way to throw the knee is to thrust it straight upwards; powerful and sharp. Stand up on your toes. Lift yourself up wth a straight leg. Step forward into the attack always keeping your hand high in guard. Fold your leg as tightly as possible and point the toes. Or the toes can point up, ready for a thrust kick. Send power from the hips in the same way you send power to the punch from the shoulder. This will make the strike more powerful. Pull your head back and lean out of punch range. Relax! First practice the straight knee. Practice against a bag or during sparring. Good knee technique in the clinch is vital. When using the long knees pull the body back and push the knee forward, turning on your foot slightly. This extends your range and makes the knee stronger. Deploy the knee as high as you can. If you can knee your opponent in the face, do it!

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KRU's Tip of the Month - APRIL/09

THROWING ELBOWS

The elbows provide a dangerous form of attack, used to cut and sometimes to knock out. It is delivered in a hooking, uppercut or overhand motion. Practice the elbow against a punch bag. When first practicing the elbow, swing your elbow straight up in the narrowest possible angle. Posture is important. Do not hit the target bluntly but see if you can scrape the target lightly with your elbow. Good technique uses the combination of delicacy and force; unless you are aiming for the nose or chin, in which case you should hit squarely with full force. Don’t clench your fists too tightly when using the elbows. Footwork is as for a kick. Take power from the movement of your shoulder not just your arm.

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