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How To Quickly Improve Your Kicking Speed For Muay Thai: 5 Steps

kicking speed
kicking speed for muay thai

Muay Thai is known for very hard, fight-ending kicks. A Thai boxer’s shin is like a baseball bat. It can hurt badly. But how many times have you seen a very fast Muay Thai fighter?

Kicking speed for Muay Thai makes the difference between an average fighter and an elite, championship-level ring warrior. I will get to know you with secrets that lead to lightning-fast and powerful kicks. More speed means more power, which consequently leads to a stronger kick.

Your Technique Must Be Perfect

An irregular kick can’t be faster than a technically perfect kick. First of all, you must train every single day. You can do the technique properly when you perform at least 8000-10000 repetitions (each kick, yeah each kick and combination). Stand in front of the mirror and train one strike (two-three weeks are enough if you’re dedicated).

You can also train 1 on 1 with your coach, or work in small groups. You will need a person with a hawk eye to correct every little mistake.

The faster fighter doesn’t have to be technically better, but poor technique slows you down and affects your reaction time, quickness, and combos.

The fighter with a perfect technique lands better kicking combos. His kicking speed for Muay Thai will be better compared to a guy with fair technique, especially in the championship rounds!

Core Training Session Are An Important Part Of The Game

Core training sessions heavily affect kicking speed for Muay Thai. The fighter with stronger core muscles will strike harder, but the greater number of fast-twitch fibers will affect quickness and explosiveness positively too.

But wait, there is a trick! Core drills are an outstanding choice, but if you want speed and nothing but speed, you’ll have to do SPECIFIC CORE EXERCISES AT LEAST 2-3 TIMES PER WEEK. Listen, 20-30 repetitions will be ok, huge rest periods, but you must do it fast as lighting.

This exercise adds more speed to your front kicks.

The kicking speed of your spinning techniques will rock after this.

This is an excellent all-around drill that leads to high-level kicking speed for Muay Thai but performs it a bit faster, please.

Work On Important Strength/Conditioning Parameters

Let me explain frankly. In the first place, you must know your one-repetition maximum (1 RM) values. The one-rep max is the max weight you can lift for a single repetition for a given exercise.

You must prepare a good training plan otherwise your training sessions make no sense. According to various authors, 1 RM result might vary but please visit this calculator for the most precise calculations.

Rule number one – kicking speed for Muay Thai demands good muscular endurance (you won’t gas out in later rounds) and amazing explosiveness.

Note: I assume you know the technique properly! If you don’t, please hire a strength/conditioning specialist.

Muscular Endurance

Muscular endurance is the ability to perform an activity that requires a generating of relatively high force for as long as possible. It means maintaining moderate or high intensity with smaller weights for a prolonged period.

This will boost your stamina to the next level. Your kicking speed will rock if you don’t get tired too easily.

Please do 12-20 repetitions,50-60% 1 RM, 5 sets for each exercise, and 20-30 seconds of rest between sets and exercises.
Bench Press
Stiff-Legged Deadlift
Alternate Front Dumbbell Raises
Lateral Raises
Narrow Grip Front Lat Machine Pull-Downs
Standing Barbell Calf Raises
Please don’t do it if you have 7 days or less until the fight, you will be tired on a fight day.


Explosiveness is the ability to express an advanced level of strength in a short time frame. It is awesome for Muay Thai fighters because a lightning-fast kick scores a point and makes significant damage.

Before you start doing this, please warm up properly, otherwise, you’ll risk injury. You perform 6-8 exercises, 3 sets each, very light weights. Yet, do the movement explosively and return to the starting position slowly.

Please do 10-15 repetitions, 30-50% 1 RM, 3 sets for each exercise, and 60-120 seconds rest between sets and exercises.
Bench Press
Stiff-Legged Deadlift
Alternate Front Dumbbell Raises
Lateral Raises
Narrow Grip Front Lat Machine Pull-Downs
Standing Barbell Calf Raises
Feel free to do it one day before the bout, I bet your results are gonna rock. Starting one week before the match, work on it every single day or every second day. You’ll be fast as lightning, and your opponent will not know what hit him.
You must let your body recover 100%, otherwise, the training session makes no sense.

Don’t Ignore The Resistance Band

Let me guess your question – what the heck are you talking about? Well, common guys, have you ever wondered why one fighter hits super-quickly, while the other one barely swings? Well, you know now,! The resistance band is one of the most perfect weapons for high-level kicking speed for Muay Thai.

Wrap it around your waist and attach it to the solid object (pole, for example). The good movement will lead to better reaction time, which affects kicking speed. You will be able to counter and connect way faster.

Here are some good drills to start, but please, feel free to come up with your own exercises:

This one is good for switch kicks.

Here’s something to improve your push-kick speed.

There you go, the exercise for quickness in the first phase of your kick.

Fast left high-kicks.

This one boosts the speed of your long-range strikes.

Train With A Coach / Sparring Partner

You can kick the heavy bag all day long, but the ring is a whole different world. The opponent will not just stand like a log, he’ll move around and try to trick you. It means you must be wiser than him and take part in similar training sessions.

Your kicking speed for Muay Thai will rock if and only if you simulate similar conditions to your competition.

You can be the free-standing heavy bag demolisher, but when you enter the ring, the opponent might intentionally move to your right (if you’re a southpaw, for example), staying away from your kicks and forcing you to miss.

So what the heck should I do? Well, first of all, find a coach/partner to hold mitts and simulate your opponents. I will give you some suggestions.

  1. Perform at least 5 or more quick kicks with the same leg.
  2. Your coach must move, and when he gives a signal, you have to strike as fast as you can. If needed, decrease power to add speed. The opponent will not stand in the ring.
  3. You need a sparring partner who knows to adjust and simulate a kick to the head (he must move his head well).
  4. Kick combos are the ultimate key to world-class kicking speed for Muay Thai.
  5. Make sure to keep the proper distance between you and your coach/partner all the time, otherwise, your kicks will not be precise, which affects your fighting performance.

The world ain’t all sunshine and rainbows. You must feel pain and suffer before reaching the top of the mountain, keep training and never give up!

One thing I would recommend after the high-intensity training is to try an ice bath for muscle recovery. This might not be for everyone but is good to check your limits.


You must make a difference between speed and strength, as many fighters (and coaches too) mix apples and oranges. Please, a strong fighter doesn’t have to be fast and vice versa, good strength, and power lead to better quickness, but good training sessions can skyrocket your explosiveness and reaction time.

Find a good coach/training partner, improve your technique, and work hard on your strength/conditioning aspect of the game. You’ll see changes in your kicking game in a very short period, just follow my guidelines!

Last Updated on July 4, 2022 by Deni

Picture of Deni


Hi, I started training Muay Thai back in 2016 and fell in love with it. So I decided to create this blog in the pursuit of this passion and share my experience with you.

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