Preparing for your first Muay Thai class at Dragon Gym doesn’t require any prior experience, but doing a little prep work can help you feel more confident and get the most out of your training.
.png)
Here are three things you can do on your own to get ready:
1. Work on Your Conditioning
Muay Thai is a full-body workout that involves striking, movement, and clinch work. While you’ll build endurance in class, you can get a head start by improving your conditioning with:
- Jump Rope – A Muay Thai staple that helps with footwork, cardio, and rhythm. Start with 2-3 rounds of 2 minutes each with 30-second rest periods.
- Bodyweight Exercises – Do push-ups, squats, lunges, and sit-ups to build general strength and endurance. Try a simple circuit: 10 reps of each exercise for 3 rounds.
- Shadowboxing – Even without knowing technique yet, lightly move around while throwing simple punches and kicks (just to get used to moving your body).
2. Get Familiar with Basic Muay Thai Movements
Even if you’ve never trained before, learning a few basic movements will help you feel more comfortable in class:
- The Muay Thai Stance – Keep your feet hip-width apart, dominant leg in the back, hands up near your cheeks, elbows slightly tucked in. Practice bouncing lightly on your toes.
- The Basic Strikes – You don’t need to be perfect, but watching a few videos on Muay Thai’s fundamental strikes (jab, cross, roundhouse kick) and lightly practicing them can help.
- Footwork – Muay Thai requires balance. Try stepping forward, backward, and laterally while staying in your stance.
3. Stretch and Work on Mobility
Flexibility is key for Muay Thai, especially for kicks and knee strikes. Start incorporating daily dynamic stretching (before workouts) and static stretching (after workouts):
- Hip Openers – Deep lunges and butterfly stretches help with mobility.
- Hamstring Stretches – Forward folds or lying hamstring stretches will improve kick range.
- Shoulder Mobility – Arm circles and cross-body stretches loosen up the upper body for punches and clinch work.
Bonus Tip: Mindset & Expectations
- Don’t worry about being perfect—just show up, be coachable, and have fun.
- Expect to sweat! Bring water and wear comfortable workout clothes.
- You don’t need gear yet—We will provide you with gloves and hand wraps when you try it out with our Kick-Start Program
By working on these simple movements and conditioning drills, you'll feel much more prepared and confident stepping onto the mats for your first Muay Thai class. See you at Dragon Gym!