Warm-up and cool-down

A general warm-up and cool-down structure for a Muay Thai practice session, and how the app's studies fit into it.

A general structure, not a prescription

A warm-up prepares the body for the specific work coming, and a cool-down brings it back down. What follows is a common structure used in many gyms. It is general. If you have an injury, a medical condition or a coach's programme, follow that instead, and ask a clinician about anything that hurts rather than working around it.

Raise the temperature

Five to ten minutes of light movement: skipping, jogging on the spot, shadow boxing with the hands only. The aim is a light sweat and easy breathing, not fatigue. Many Thai gyms skip rope for a full round or two at the start of every session; the round timer on the home page runs a three minute round for that with its bell.

Mobilise the hips, shoulders and ankles

Muay Thai loads the hips in rotation, the shoulders overhead and the ankles on the ball of the foot. Leg swings forward and across, hip circles, arm circles and calf raises cover most of it. The guard and step study is a reasonable next step after that: small, unhurried, in the stance you will use.

Rehearse the shapes slowly

This is where the app's studies belong. Two or three rounds of shadow work at half speed, choosing movements you already know: straight punches, the teep, the round kick low and slow. The point is to rehearse the shape before adding speed or a pad. The plans marked Foundations are built for exactly this and can be used as a warm-up on their own.

Then the work

Pads, bag, clinch or sparring, according to the session. The app's role stops at the shadow work and the timer; a pad holder or a coach takes over from there.

Cool down

Five minutes of walking or light shadow work while the heart rate comes down, then long, easy stretching of the hips, hamstrings, calves, shoulders and neck. Hold each stretch for a comfortable count without bouncing. This is also the moment to open the journal: a sentence about what held together and what did not, written while it is fresh, is worth more than any number.

Signs to stop

Sharp pain, dizziness, chest discomfort, a joint that gives way or a headache after any contact are reasons to stop the session, not to push through it. The app's timer can be paused at any moment for that reason and the session can be logged as partial. Ask a clinician about anything that persists.

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