Thai boxing flying kneeshttp://www.combatfitness.com/content/thai-flying-knees
Nicholas Carter here at combatfitness.com demonstrates muay thai knees on the bag.
Although these knees can be practiced any time they should be done immediately once returning to the gym after pre-training run. These knees are also very effective when clinch training, however you want to make sure that in partner training you hit your opponent with the inside part of the knee to his sides, not straight as you would practice on a bag. The reason, straight knees cuase injuries, and injured partners are no good!
When practicing this technique it is important to approach the bag as if it were an opponent: basic guard, get in close, Hold bag with open palms squeezing together. Do not Grab the bag/bag straps.
POP & PULL. Before throwing the technique, "pop" the bag away from your body then pull it towards self while jumping and executing this technique. It is important to make sure that once the knees start that BOTH feet are never on the ground at the same time. Also, the knees come slightly from an angle (not Straight fwd) targeting the same area on each bag. Allow legs to fly behind you priming this technique.
This knee technique has a unique thud sound and should be heard by anyone who enters the gym even if they dont see the bag area; point? Power and finesse. Also if the arms are not fatiguing then it is likely they are not being worked whether while "Sqeezing" the bag or "popping&pulling".
Chin Down, Point toes, knee bent at about 45 degrees, body moves slightly side-side when striking: body moves to right of bag for left knee, vice/versa.
Do sets of 50-100 in succession. For those that are fighters try 600 knees; three-hundred on each leg.
