Ten minutes at home on the days you're not with me.
You don't need a bag or gloves. You need a mirror, a timer, and to do only what we've worked on. This doesn't replace a session, it multiplies it: what you repeat between sessions is what comes out on its own when the pressure's on.
Golden rule: slow and correct beats fast and sloppy. Every rep done badly at home is one I have to undo in the next session.
Ten minutes, four blocks. Always the same.
Mobility
Hip circles, a held deep squat, calf raises. Kicks live in your hips, not your legs.
Feet only
Guard in front of the mirror. Forward, back, lateral, pivot. No strikes. Watch that the guard doesn't drop and the weight doesn't sit on your heels.
Two 2-minute rounds of shadowboxing
Only the strikes we've covered. Jab, cross, low kick, and last session's combination. Slowly. Watch your feet and the non-striking hand.
Breathe and note
Walk, breathe through your nose. Write down one thing you found hard. That's what you'll ask me in the next session.
The only combinations I want you doing at home.
I know there are hundreds online. I want these three, because they're the ones we've worked on and the ones I can correct.
- Jab, cross. The base of everything. The non-striking hand returns to the face. The cross turns the hip and the back foot.
- Jab, cross, low kick. After the cross the weight is already forward: the kick comes from the standing foot's pivot, not the leg.
- Check, cross. Lift the knee as if blocking a kick, plant, and strike. Defence and counter in one movement.
When these three come out on their own, I'll give you the fourth. Not before.
Send me 30 seconds and I'll send back one correction.
How to film it
Phone propped up, whole body in frame, side-on or diagonal. Good light. No music, so I can hear the breathing.
What to film
One minute of shadowboxing with the combinations above, at a speed you can do them well. Don't show me how fast you are.
What you get back
One thing to correct. Not five. One you fix before the next session.
Cost
None. It's part of the training. Send one a week at most, and practise what I say before sending the next.
Questions about training at home.
Can I learn Muay Thai at home just from videos?
You can practise movements, but nobody corrects what you do wrong, and what you repeat wrong sticks. Videos are for practising what a coach has already taught you, not for learning from scratch.
Should I copy advanced bag routines from YouTube?
No. A video of a professional isn't a beginner programme. Do the routine above and ask me before adding anything.
How many times a week?
Three or four. Ten minutes. Short and consistent beats an hour on a Sunday.
Should I buy a bag?
Not yet. When you've done ten sessions and the combinations come out on their own, we'll talk. And I'll tell you which one, without overpaying.
Do the routine and send me the video.
One correction before the next session is worth more than ten extra minutes of shadowboxing.