Materials Needed:

• Comfortable workout clothes
• Open space free of obstacles (indoors or outdoors)
• Water bottle
• (Optional) Focus mitts or soft pads
• (Optional) Jump rope

Lesson Activities:

1. Introduction & Warm-up (10 minutes)

Let's get ready to move! Muay Thai, also known as the 'Art of Eight Limbs,' comes from Thailand. It uses fists, elbows, knees, and shins! Today, we'll learn the very first steps to becoming a Muay Thai explorer.

Warm-up Routine:

• Jogging in place or jumping jacks (2 minutes)
• Arm circles (forward and backward, 15 seconds each)
• Leg swings (forward/backward and side-to-side, 10 each leg)
• Torso twists (15 seconds)
• (Optional) Jump rope (2-3 minutes)

2. Finding Your Stance: The Foundation (10 minutes)

Every strong building needs a solid foundation! In Muay Thai, that's your stance. It keeps you balanced and ready.

Activity: Statue Stance

1. Stand with your feet about shoulder-width apart.
2. If you're right-handed, step your right foot back slightly, turning your body a little to the side. If left-handed, step your left foot back. Your front foot should point mostly forward, and your back foot slightly outwards.
3. Bend your knees slightly – like you're about to sit in a chair but stop halfway.
4. Keep your weight balanced, maybe a tiny bit more on your back foot. Can you feel strong like a statue?
5. Bring your hands up! Fists loosely closed, protecting your face. Imagine you're holding delicate apples you don't want to crush. Your elbows should be tucked in close to your body.
6. Practice holding the stance. Try shifting your weight slightly front and back. Can you stay balanced?

3. Fancy Footwork: Moving Like a Fighter (10 minutes)

Now that you have your stance, let's learn to move without tripping!

Activity: Shadow Steps

1. Get in your Muay Thai stance.
2. To move forward: Push off your back foot and take a small step with your front foot, then immediately slide your back foot up to return to your stance. Keep it smooth!
3. To move backward: Push off your front foot, take a small step back with your back foot, then immediately slide your front foot back.
4. To move left: Push off your right foot, step left with your left foot, then slide your right foot over.
5. To move right: Push off your left foot, step right with your right foot, then slide your left foot over.
6. Game: Call out directions (Forward! Back! Left! Right!) and practice moving in your stance. Try to stay light on your feet and keep your hands up!

4. The First Strike: The Jab (10 minutes)

Time for our first 'limb'! The jab is a quick, straight punch with your lead hand (the one in front).

Activity: Air Jabs & Pad Pops (if available)

1. Start in your Muay Thai stance. Hands up!
2. Extend your lead arm straight out towards an imaginary target in front of you. As you punch, turn your palm so it faces down at the end.
3. Push slightly off your back foot and slightly rotate your hip and shoulder into the punch. It adds power!
4. SNAP! Bring the hand straight back to your guard position just as quickly as it went out. Don't leave it hanging!
5. Practice throwing 10 jabs in the air. Focus on speed and bringing your hand back to defend.
6. (Optional) If you have pads, have a partner hold one up. Practice jabbing the pad. Aim for a 'pop' sound!

5. Cool-down & Recap (5 minutes)

Great job! Let's cool down our muscles.

Stretches:

• Shoulder stretches (across the body)
• Triceps stretches (elbow pointing up, hand behind head)
• Quad stretches (holding ankle behind you)
• Hamstring stretches (reaching for toes)

Recap: What did we learn today? (Stance, Footwork, Jab). Remember to keep your hands up and stay balanced! Practice your stance and footwork a little each day.