Bridging the Gap Between Boxing and Muay Thai: Introducing Knee Strikes to Kickboxing

26.08.2025

Kickboxing is an exciting and versatile martial art that fuses traditional boxing with powerful kicking techniques. Every class presents an opportunity to learn something new, especially during the initial training stages. In this post, I will delve into insights from my client’s seventh hour in their first Kickboxing course, where we introduced knee strikes. This technique is essential for both Dutch Kickboxing and Muay Thai.

Understanding the Importance of Knee Strikes

Knee strikes are crucial in many striking arts, especially in Muay Thai. They serve both offensive and defensive roles. During my client’s training, we focused on ensuring a smooth transition from boxing techniques to Muay Thai strategies by incorporating knee strikes into his skill set.

Technical Breakdown of the Long Knee

We kicked off the lesson with a detailed look at the long knee strike, using the Thai method for execution. This technique requires a specific angle that aligns with the hips, producing maximum force and efficiency.

Although Dutch Kickboxing also employs a vertical approach to the knee strike, I concentrated on the Thai style first. This foundational method allowed my client to grasp the core principles before exploring the varied styles of knee strikes. A well-executed long knee can deliver force similar to that of a powerful punch, reaching up to 1000 pounds of pressure in trained athletes.

By focusing on this strike, my client not only honed his abilities but also builds confidence for future sparring and competitive encounters.

Sparring Drills for Knee Strikes

To solidify the technical knowledge of the long knee, I introduced a series of practical sparring drills. These exercises allowed my client to apply his knee strikes in a live setting, enhancing his accuracy and timing.

One-for-One Knee Strikes

In our first drill, known as one-for-one knee strikes, we had my client respond to my knee strike with his own. This back-and-forth exchange helped him learn crucial timing and distance management skills.

Knees vs. Defence

Next, we practised the knees versus defence drill. In this session, my client executed knee strikes while I defended, allowing him to identify openings in an opponent's defence. We then reversed roles. This exercise taught him first to work around defences and then how to defend them.

Knees Only

We both sparred restricted to knees only. This type of live training with the knees isolated provided more time for my client familiarise themselves with these new techniques.

Boxing with Knee Only

We then combined boxing and knee strikes. This blends the punching already established in the previous boxing course and used in the previous kickboxing lessons.

Kickboxing with Knees

We wrapped up the sparring with full kickboxing rounds, integrating all the techniques learned so far, including knee strikes. This realistic sparring environment allowed my client to practise his skills under competition-like conditions, reinforcing his ability to effectively incorporate knee strikes into his attack strategy.

Heavy Bag Training

After the sparring session, we shifted focus to heavy bag training, emphasizing knee strikes. The heavy bag serves as an ideal tool for refining technique, building strength, and developing muscle memory.

The Benefits of Heavy Bag Training

Heavy bag work is invaluable in any striking discipline. It builds strength, endurance, and precision in knee strikes. For example, consistent practice can lead to a 20% increase in striking power over time. The resistance provided by the bag allows my client to test his strike intensity and make adjustments as needed. The bag also boosts confidence, providing a safe space to practice repeatedly without the stress of a live sparring partner.

Reflecting on the Journey Ahead

Introducing knee strikes in my client’s first Kickboxing course marked a key turning point in bridging boxing and Muay Thai techniques. By concentrating on the long knee's technical aspects and incorporating engaging sparring drills, my client gained valuable insights that will benefit him as he progresses into Muay Thai training.

As a coach, it’s fulfilling to witness my clients grow in skills and confidence. The transition from boxing to Muay Thai is a thrilling journey, and learning to integrate knee strikes is just one step along that path. I eagerly look forward to continuing this journey with my client and seeing his development as a martial artist.

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