Mark a 4x4 foot square on the floor using tape. Start at the bottom-left corner in your fighting stance. Step forward to the top-left, step right to the top-right, step backward to the bottom-right, and step left back to the start. Maintain your stance and guard throughout the entire drill. The Pendulum March
Most beginners hop. Hopping kills your base.
Feet are roughly shoulder-width apart, with the rear foot staggered back.
A long, lunging step used to bring the rear leg into range for a powerful roundhouse kick. 5. Defensive Footwork and Zoning Using your feet to negate an opponent's offense. Muay Thai The Footwork Pdf
This leaves your opponent punching empty air while you face their vulnerable flank. The Switch Step ( The Ghost Step )
Spend rounds shadowboxing only moving your feet, not throwing strikes. Download Your Muay Thai The Footwork PDF
Shadow box while looking in a mirror, focusing entirely on keeping your feet moving and never crossing them. Mark a 4x4 foot square on the floor using tape
As you progress from a beginner to an intermediate practitioner, linear movement will not cut it. You must learn to manipulate angles.
Unlike the bladed, side-on stance of boxing, Muay Thai utilizes a more squared-on stance. Your chest faces your opponent more directly. This positioning allows you to block incoming low kicks with both shins (checking) and fires off kicks from both legs with equal speed. Weight Distribution
The pivot allows you to escape pressure and create dominant attacking angles. By keeping your lead foot planted and swinging your rear leg 90 degrees to the side, you completely step out of your opponent's centerline while opening up their flank for a body kick or hook. The Switch Step Maintain your stance and guard throughout the entire drill
For an orthodox fighter, step to the left with your lead foot first, followed by your rear foot.
A quick, explosive swap of your lead and rear feet to change your stance and generate power for a lead-leg kick or knee. Shadowboxing with Movement: