Muay Thai became popular in the sixteenth century, but became widespread internationally only in the twentieth century, when many Thai fighters won several victories over representatives of other martial arts.
How to improve leg speed. Once you have built a good aerobic base and are able to get around your chosen distance, the next target is likely to be to run it faster. To do this you need to increase the speed at which you can turn your legs over. You will make these improvements if you introduce some speed work into your training sessions. Below are sessions that you could include in your programme. 1. Fartlek.
Use these practices to improve your football speed: 1  Turn and sprint drill. 2  Players stand on the half way line, to a command they turn and sprint 10m. Repeat 6 times taking 30 seconds' recovery between efforts whilst varying the turn direction. 3  Run at three quarter pace for to a ball placed 20m away. Dribble it and swerve around a cone and pass after a further 15m. Repeat 6 times with 40 seconds' recovery between each effort. 'Speed dribble' over 30m (from standing: simply dribble as fast as you can in a straight line).