1. Hygiene & Personal Care

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Trim fingernails and toenails short Prevents scratching training partners during close contact.
Remove all jewelry, piercings, and watches Prevents severe injuries and damage to equipment.
Tie back long hair securely Use soft hair ties without metal pieces.
Shower and ensure good personal hygiene Cleanliness is mandatory in combat sports academies.
Cover any open cuts or scrapes with tape Protect yourself and partners against infections.

2. Gear & Clothing

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Pack a fitted mouthguard Mold it at home beforehand according to package instructions.
Wear athletic clothing without zippers or pockets Choose standard rashguards/shorts or borrow a Gi from the academy.
Pack flip-flops or slip-on shoes Never walk barefoot outside the mat area (especially in restrooms).
Bring hand wraps and boxing gloves for Muay Thai Ask the gym beforehand if gloves are available to borrow.
Pack a clean change of clothes You will be completely soaked in sweat after class.

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Fill a large water bottle (at least 1 liter) Add electrolytes for heavy sweating.
Pack a small sports towel Useful for wiping sweat during breaks.
Bring a plastic bag or dry-bag for wet clothes Keeps sweat away from the rest of your backpack.
Eat a light snack 1.5 to 2 hours before class Avoid heavy meals right before training.
Bring cash or card for drop-in fees Check trial class pricing with the gym in advance.

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Arrive 15 minutes before class starts Allows time to fill out waivers and change clothing.
Step onto the mat only after stepping out of your footwear Mat hygiene is strictly enforced.
Inform the coach about your beginner status and injuries Helps the instructor adapt exercises for your safety.
Listen carefully during technique demonstrations Do not talk while the instructor is speaking.
Tap out early and tap loud when caught in a submission Verbalize 'Tap!' or slap your partner/mat repeatedly.

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Rehydrate with water and electrolytes immediately Replenish lost fluids right after training.
Shower as soon as possible after practice Use antibacterial soap to prevent skin infections like ringworm.
Wash your gear immediately upon returning home Hang wet Gi/rashguards or air out gloves to prevent odor.
Disinfect your mouthguard and gear bag Rinse mouthguard and let it air dry in a ventilated case.
Get adequate sleep and stretch gently Supports muscle recovery after intense exertion.