{"id":107725,"date":"2026-07-20T09:10:00","date_gmt":"2026-07-20T09:10:00","guid":{"rendered":"https:\/\/www.grizzliz.com\/media\/?post_type=news&#038;p=107725"},"modified":"2026-06-16T17:24:15","modified_gmt":"2026-06-16T17:24:15","slug":"stance-footwork-muay-thai","status":"publish","type":"news","link":"https:\/\/www.grizzliz.com\/media\/news\/stance-footwork-muay-thai\/","title":{"rendered":"La stance et le jeu de jambes en Muay Tha\u00ef"},"content":{"rendered":"<p><span class=\"level-tag\">D\u00e9butant<\/span><\/p>\n<p>La stance et le footwork, c&rsquo;est le sol sur lequel repose tout ton Muay Tha\u00ef. Un kick puissant, un check solide, une esquive \u2014 rien ne marche sans une base d&rsquo;\u00e9quilibre correcte. C&rsquo;est aussi ce qu&rsquo;on n\u00e9glige le plus quand on d\u00e9bute, press\u00e9 de frapper. Cet article fait partie de notre <a href=\"https:\/\/www.grizzliz.com\/media\/news\/debuter-muay-thai-stance-garde\/\">guide pour d\u00e9buter le Muay Tha\u00ef<\/a>.<\/p>\n<h2>La stance carr\u00e9e du Muay Tha\u00ef<\/h2>\n<p>La stance tha\u00efe est plus <strong>carr\u00e9e<\/strong> (hanches plus face \u00e0 l&rsquo;adversaire) et plus droite que la stance de boxe. Pourquoi ? Parce qu&rsquo;en Muay Tha\u00ef tu dois pouvoir lancer des kicks des deux jambes et checker ceux de l&rsquo;adversaire \u2014 ce qu&rsquo;une stance trop blad\u00e9e (de profil) rend difficile.<\/p>\n<ul>\n<li>Pieds largeur d&rsquo;\u00e9paules, pied avant l\u00e9g\u00e8rement devant, pied arri\u00e8re \u00e0 ~45\u00b0.<\/li>\n<li>Genoux l\u00e9g\u00e8rement fl\u00e9chis, posture droite.<\/li>\n<li>Poids l\u00e9g\u00e8rement sur l&rsquo;avant des pieds, centre de gravit\u00e9 au milieu.<\/li>\n<\/ul>\n<div class=\"key-point\">\n<p><strong>Point cl\u00e9 :<\/strong> beaucoup de pratiquants placent ~60 % du poids sur la jambe arri\u00e8re et 40 % sur l&rsquo;avant. \u00c7a all\u00e8ge la jambe avant pour la lever vite (teep, check) sans te d\u00e9s\u00e9quilibrer. Mais reste capable de basculer instantan\u00e9ment \u2014 un poids fig\u00e9, c&rsquo;est une cible.<\/p>\n<\/div>\n<div class=\"video-embed\">\n<p><iframe title=\"Muay Thai Foundations #1: The Fighting Stance &amp; Movement\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_gIHj5KAOz4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p class=\"video-caption\">Vid\u00e9o : stance et footwork, les fondations que tout d\u00e9butant doit apprendre.<\/p>\n<\/div>\n<h2>Les r\u00e8gles du footwork tha\u00ef<\/h2>\n<p>Le jeu de jambes tha\u00ef privil\u00e9gie la stabilit\u00e9 sur la mobilit\u00e9 explosive. Les principes :<\/p>\n<ul>\n<li><strong>Glisse, ne bondis pas<\/strong> : petits pas gliss\u00e9s, contact avec le sol maintenu. Tu dois toujours \u00eatre pr\u00eat \u00e0 frapper ou checker, ce qu&rsquo;un rebond t&rsquo;interdit.<\/li>\n<li><strong>Le pied directeur en premier<\/strong> : pour avancer, pied avant puis pied arri\u00e8re ; pour reculer, pied arri\u00e8re puis pied avant.<\/li>\n<li><strong>Ne croise jamais les pieds<\/strong> : c&rsquo;est le meilleur moyen de te faire faucher ou d\u00e9s\u00e9quilibrer.<\/li>\n<li><strong>Petits pas<\/strong> : les grandes enjamb\u00e9es t&rsquo;exposent au contre et te d\u00e9s\u00e9quilibrent.<\/li>\n<\/ul>\n<h2>Stepping off-line : sortir de l&rsquo;axe<\/h2>\n<p>Au-del\u00e0 d&rsquo;avancer\/reculer, le bon footwork te fait sortir de l&rsquo;axe (stepping off-line) : tu pivotes l\u00e9g\u00e8rement de c\u00f4t\u00e9 pour esquiver tout en te pla\u00e7ant pour ton propre kick. C&rsquo;est ce qui s\u00e9pare un d\u00e9butant qui recule en ligne droite (et finit dans les cordes) d&rsquo;un nak muay qui circule et contre.<\/p>\n<h2>Les erreurs \u00e0 \u00e9viter<\/h2>\n<ul>\n<li><strong>Croiser les pieds<\/strong> : la faute n\u00b01, perte d&rsquo;\u00e9quilibre garantie.<\/li>\n<li><strong>Stance trop blad\u00e9e<\/strong> : tu ne peux plus checker ni kicker de la jambe avant.<\/li>\n<li><strong>Rester plant\u00e9<\/strong> : la stance est une base mobile, pas une statue.<\/li>\n<\/ul>\n<p>Stance et footwork solides, tu peux tout construire dessus : les <a href=\"https:\/\/www.grizzliz.com\/media\/news\/kicks-muay-thai-guide-complet\/\">kicks<\/a>, la d\u00e9fense, le clinch. Reviens au <a href=\"https:\/\/www.grizzliz.com\/media\/news\/debuter-muay-thai-stance-garde\/\">guide pour d\u00e9buter<\/a>, et compare avec le <a href=\"https:\/\/www.grizzliz.com\/media\/news\/muay-thai-vs-kickboxing\/\">footwork du kick-boxing<\/a> (plus rebondi).<\/p>\n<div class=\"cta-grizzliz\">\n<p>Tu d\u00e9marres le Muay Tha\u00ef ? \u00c9quipe-toi comme il faut.<\/p>\n<p>\n    <a href=\"https:\/\/www.grizzliz.com\/297-gants-de-muay-thai.html\">Gants Muay Tha\u00ef<\/a> \u00b7<br \/>\n    <a href=\"https:\/\/www.grizzliz.com\/273-muay-thai-kick-boxing.html\">Tout le Muay Tha\u00ef<\/a><br \/>\n    \u2014 s\u00e9lection Grizzliz \u2192\n  <\/p>\n<\/div>\n<div class=\"sources-article\">\n<p><strong>Sources :<\/strong><\/p>\n<ul>\n<li>ONE Championship \u2014 Mastering The Muay Thai Stance For Beginners<\/li>\n<li>Rajadamnern \u2014 Muay Thai Stance: A Comprehensive Guide<\/li>\n<li>Don Heatrick \u2014 Muay Thai Footwork Mastery ; Evolve MMA \u2014 Footwork Drills<\/li>\n<\/ul>\n<\/div>\n","protected":false},"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","news_category":[17122],"theme_sport":[69966],"class_list":["post-107725","news","type-news","status-publish","hentry","news_category-muay-thai","theme_sport-technique"],"grz":{"cover":"","reading":2,"niveau":"Tous","featured":false,"sports":[{"id":17122,"name":"Muay Thai","slug":"muay-thai"}],"themes":[{"id":69966,"name":"Technique","slug":"technique"}]},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La stance et le jeu de jambes en Muay Tha\u00ef<\/title>\n<meta name=\"description\" content=\"La stance et le footwork en Muay Tha\u00ef : position carr\u00e9e, r\u00e9partition du poids et d\u00e9placements gliss\u00e9s. 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