Suggest

Sparring for beginners

Muay Thai

Light Thai-style sparring and its etiquette.

What coaches agree on

  • Agree on intensity with your partner before you start, then actually hold back to it — most beginners should be sparring at roughly 30-50% power, prioritizing clean technique over a hard follow-through.
  • Communicate with your partner, both before the round and during it — tell them if you're hurt or if they're hitting too hard, and use simple signals like touching gloves to start, to acknowledge a good shot, or to mark the end of a round.
Show more
  • Control your breathing and stay relaxed rather than tensing up — steady, deep breaths preserve your composure, your energy, and your technique.
  • Keep your hands up and return every strike straight back to your guard rather than leaving it hanging out after you throw.

Common mistakes

  • Escalating when a partner's shot lands harder than agreed, instead of taking it as a cue to ease off — that back-and-forth spiral of matching power is how light sparring turns into a real fight.