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Practise Muay Thai at home, one phase at a time.

How do you practise a teep at home without a coach watching? Open the study, read its four phases and the cue for each, step the model through them, then run three rounds with the bell and write down what held. Thirty-six studies in six stages cover the guard, the teep, the round kick, the knee, the elbow, the checks and the clinch, with a round timer, twelve sessions you can rewrite and three four-week progressions. Everything you save stays in this browser, on this device.

Open the guard / step back studySet a round below
Outline of the studio athlete with the eight striking surfaces marked: both fists, both elbows, both knees and both shins.
The outline is traced from the same rig the studies animate.
Muay Thai guard: Hands ready. Human movement study.
Human movement study

Live Guard / step back. Drag to turn the model, or open the study for phases and scrub.

Round timer

Pick a length, hit start, and let the bell do the counting. It runs from this page without touching a saved session.

Round 1

3:00

Ready when you are

Strikes and clinch

Thirty-six studies in the order a curriculum runs: foundations, mechanics, combinations, defence, conditioning, then the situations that need pads or a partner. Every one is a solo rehearsal; where a second figure is drawn it is an illustration of position, not a technique to copy. Read the curriculum as one page.

Foundations

Stance, guard, footwork and the first shapes. Slow, small, repeatable.

  1. 01Guard / step backUnhurried baseShadow
  2. 02Jab → cross / resetClean resetShadow
  3. 13Step in / closeGuard travels with the feetShadow
  4. 14Switch step / returnSmall and quietShadow
  5. 15Long guard / frameA frame, not a reachShadow
  6. 16Rear teep / replaceReplace behindShadow

Mechanics

One strike at a time, taken apart: the turn, the contact surface, the return.

  1. 03Lead teep / re-chamberFoot placementShadow
  2. 05Rear round kick / recoverBalanced finishShadow
  3. 06Rear knee / resetStanding-leg controlShadow
  4. 07Horizontal elbow / guardCompact pathwayShadow
  5. 17Rear low kick / chopShin down through the lineShadow
  6. 18Rear high kick / whipHeight from the hip, not the backShadow
  7. 19Switch kick / lead legSwitch then turnShadow
  8. 20Curved knee / around the guardAround, not upShadow
  9. 21Upward elbow / chin lineUp from the legsShadow
  10. 22Spinning elbow / full turnOne circle, no unwindingShadow
  11. 23Rear uppercut / short riseShort and in frontShadow
  12. 24Low, body, highSame turn, different kneeShadow

Combinations

Two or three actions in a row, and what the guard does between them.

  1. 08One-two / rear kickA connected sequenceShadow
  2. 25Jab / teepHand home before the foot leavesShadow
  3. 26Cross, hook, rear kickHips one way, then the otherShadow
  4. 27Clinch knee / elbow exitFrame, knee, leaveShadow

Defence and recovery

Checks, catches, the lean and the step that buys the distance back.

  1. 04Lead check / balanceControlled landingShadow
  2. 09Check / step backNo rushed landingShadow
  3. 10Teep / step backDistance awarenessShadow
  4. 28Rear-leg check / replaceWeight first, then the liftShadow
  5. 29Lean back / counter teepBack, then straight throughShadow
  6. 30Catch / sweepScoop high, sweep lowShadow
  7. 31Check / return kickLand, then turnShadow

Conditioning

Ladders and rounds for repetition once the shape is familiar.

  1. 12Hands and checks roundQuality of returnShadow
  2. 32Teep ladderReplace, then the other sideShadow
  3. 33Straight knees in a rowHips on every oneShadow
  4. 34Ten low kicksTurn on every oneShadow

Situational

Pads, the clinch and the moments that need a partner or a coach.

  1. 11Jab → cross → hook / padsShared timingPads + coach
  2. 35Clinch posture / holdElbows in, hips inShadow
  3. 36Kick pads roundShared timingPads + coach

Sessions you can rewrite

Twelve starting plans and three four-week progressions with a printable sheet. Change the work, the rest and the order, then keep your own version.

8 min

01Slow rhythm

Begin with stance, hands and one balance study.

3 blocks6 rounds
9 min

02The kick notebook

Controlled kick shapes and their return paths.

3 blocks6 rounds
9 min

03Defensive rhythm

Leave room for checking, placing and moving.

3 blocks6 rounds
All twelve sessions, the progressions and your saved plans

Pad notes

What you write after a round is the part you keep. Notes stay here and export as CSV whenever you want them elsewhere.

Before you start

Are elbows and knees included?

The library includes simplified, non-contact elbow and knee movement studies. Partner contact, clinch resistance and pad impact require appropriate coaching and equipment.

Can I switch stance?

The session player and movement studies can mirror their diagrams. Written cues use lead and rear language, so you can apply the stance you train.

Does this give competition rules or scoring?

No. This product organizes practice. Check the rules and age or experience restrictions of the organization running your event with your coach.