Improving Kicks Through Structured Sparring in Muay Thai Personal Training

21.01.2026

Muay Thai Personal Training

My client began his 1.5 hour Muay Thai Personal Training private lesson with a focus on kicks. At 50 years of age, he is very conscious about maintaining this demanding weapon in the Thai Boxing arsenal. So, all our specific sparring was geared towards creating conditions where kicks could be tested, strategies formed around them and better applications made.

Specific Sparring

Our specific sparring were divided into the following 12 x 3-minute rounds:

1. Teep sparring

2. Round kick sparring

3. Round kics versus teep sparring

4. Teep versus round kick sparring

5. Teeps versus boxing

6. Boxing versus teeps

7. Round kicks versus boxing

8. Boxing versus round kicks

9. Kicks versus boxing

10. Boxing versus kicks

11. Clinching only sparring

12. Freestyle sparring

Hamstring Health

You will recall that this particular client is working on strengthening his hamstrings to safeguard against injuries. Hamstrings are are an extremely important part of the all-too-often neglected posterior chain of muscles, which determine overall body strength. However, from a kick-based martial art perspective, they need to be strong enough to sustain explosive movements using a wide range of extension. As before we used the usual set, seeing marked improvements:

3 x 10 weighted bent-over nordic curls

3 x 10 negative nordic curls

2 x 10 partial nordic curls

2 x 10 pulsing nordic curls

Warm-Down

Going hand in hand with the above protocol we went through our usual series of PNF, static and dynamic stretches, integrating balancing poses to promote better joint stability. Again this type of work is especially important for longevity in martial arts practice and overall health in later life.

Muay Thai Lessons