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Phan Mut Yok Khao Doat
Bind Fists Raise Knee Hop
This is the first exercise that will help gain some spring in your step. It will strengthen your feet, ankles, knees and hip flexors. When you bounce, use the foot and ankle to do the work, landing on the ball of the foot (the heel can touch, but not too hard).
- Start in the right Yok Khao Guard.
- Hop on one foot and Phan Mut.
- Do 10 reps.
- Jump and swap sides.
- Change stance (like in 4. Phan Mut Yok Khao)
- Do 10 reps.
- Repeat, 10 reps on each side.
Key points
- Don't jump to high.
- Keep a steady rhythm
- When you swap sides, jump high and wide, as if you're jumping over something.
- Keep the knee up, at least waist level.
- Jump on the ball of your foot (the heel can touch, but not too hard)
Common mistakes
- Bounce on the heel
- Drop the knee
- Forget to Phan Mut correctly