Beginner (B3)
Hammerfist to the side
Knees
Drill: 2ppl/1 pad
Defender; eyes closed. Pad holder; bumps defender from the side or gives a verbal signal, Defender; executes a hammerfist to the side, turn towards the pad and continue with counter attacks until pad holder calls time!
Wrist Releases
Choke from side
Ground- Getting up
Drill: 3ppl/1 pad
Defender starts on the ground (laying on stomach) with their eyes closed. Pad holder moves anywhere in the room. Defender; on instructors signal, eyes open, get up, locate and advance towards the pad holder with non- stop strikes. Attacker; makes choke from the side. Defender; fast and aggressive defense!
Reset!
Intermediate (B3)
Basic Takedown Defense/Spinning on the centerline
Spinning Heel Kick
Focus Mitts:
Round 1- Basic combinations, include spinning heel kick.
Round 2- Basic combinations, Pad holder- At any given time, shoot in to simulate a takedown- striker makes Basic Takedown Defense and spin on the center line, disengage and continue with working the pads.
Outside Defense v. Right Punch
Bearhug Behind (finger leverage)
Bearhug Behind (lifting)
Drill: Monkey in the Middle
Groups of 4-5
Non stop attacks- Any level 1 &2 techniques, include Bearhug from Behind (finger leverage & lifting)
Ground-Escape from the Guard (gouge and stack)
Advanced (B3)
Muay Thai Pads:
Round 1- Basic Combinations, Elbows, Knees, sprawls
Round 2- Basic Combinations, Elbows, Knees, sprawls, Med & High Round kicks
Round 3- After every combination, execute 2 Round Kicks (Med & High)
Spinning Outside slap kick
General Defense v. Med to High Kicks
Sliding Defense v. Med to High Kicks
Double Leg Takedown
Stick- Overhead Defense
BEGINNER (B2)
Knees w/ Clinch
DRILL:
Strikers spread out around room neutral/eyes closed, roaming Padholders. Padholders give a pad push and “shoot” in trying to tag pad to Striker’s hips. Striker stops takedown attempt with Clinch and sends 3-4 knees. Reset.
360 Defenses
DRILL:
Same as above. However, after pad push, Padholder can either “shoot” in for Clinch/Knees or throw the pad away and attack with a 360.
Knife - Downward Stab
DRILL:
Groups of 2, Defender, Attacker with knife tucked into rear waist line. Attacker sends 360 attack occasionally reaching back to grab/attack with knife. Defend accordingly.
DRILL - FINAL:
Same as above with pad push, but pad holder now can now attack with “shoot”, 360, or knife stab.
___________
INTERMEDIATE (B2)
Inside Defense vs. Right Punch (1-counter)
DRILL:
Defenders spread out around room fighting stance/eyes closed, roaming Attackers. Attackers give a verbal cue and send a Right Straight Punch. Defend, finish and reset.
Advancing Front Kick from Neutral:
DRILL:
Groups of 2, Striker, Padholder. Padholder begins just outside of kicking range and Striker performs and Advancing Front Kick. Padholder continues moving back slightly after each kick in order for Striker to determine both optimal, and maximal, advancing capability.
Advanced - Gun 2 Hand Cupping
Advanced - Gun Front Kneeling
DRILL - FINAL:
Defenders spread out around room neutral/eyes closed, roaming Attackers. Attackers give a verbal cue and either present gun while Defender is standing or order Defender to knees. Defend as necessary and reset.
___________
ADVANCED (B2)
Sparring:
30s - Hands only
30s - Feet only
30s - Hands and Feet
3x30s - Hands and Feet (switching to new partner after each round)
REVIEW:
Inside Defense vs. Right Punch (2 & 1 Counters)
Trigger Sparring1:
30s Rounds. Determine Attacker/Defender. At the start of the round, Attacker sends a Right Straight. Defend accordingly and then begin regular sparring. Switch who attacks first each round.
Advanced Gun from Front - Assailant pushing
DRILL:
Defenders spread out around room neutral/eyes closed, roaming Attackers. Attackers cue by pushing Defender. Defend as necessary and reset.
Trigger Sparing 3:
Defenders spread out around room neutral/eyes closed, roaming Attackers. Attackers cue by pushing Defender, eventually throwing a Right Straight Punch. Defend accordingly and begin regular sparring. 30s.
Beginner (B2)
Elbows 1-3
Knees (regular & round)
Choke from behind
Drill: A/B drill. Half the class is group A, other half is group B. Group A stands in passive stance with eyes closed. Group B attacks any member of group A randomly with choke from behind. After the round, the groups switch roles.
Intermediate (B2)
Basic takedown defense/spinning on centerline
Ground – Armbar from guard
Ground – guard reversal
Drill: 1 attacker, 1 defender. Defender starts with attacker in control position. Attacker is holding a kick shield for knee strikes. For 30 seconds attackers try to drive through defenders (i.e. take them down by running them over), defenders spin off centerline and throw as many knees as possible. After 30 seconds instructor calls “DOWN!”. Defenders get on the ground, attackers ditch the pads and get into defender’s full guard. Defenders then try to secure an armbar or guard reversal against resistance (Note: attackers should make it difficult, but not impossible for defenders to get an armbar or guard reversal.)
Advanced (B2)
Review 360 defenses with counter attacks
Knife – defense vs. downward stab
(Depending on time, allow students to practice against a left-handed attacker as well)
Drill: A/B drill. Half the class is group A, other half is group B. Group A stands in passive stance with eyes closed. Group B attacks any member of group A randomly with downward stab. After the round, the groups switch roles. Safety note: Attackers should get defender’s attention BEFORE attacking (i.e. defenders must have time to open their eyes, recognize the attack, then defend).
Drill variation: Attackers should be empty-handed for some attacks. Attackers can also offer an innocent “high five” to their defender to test threat recognition
Beginner (B2)
Movement - fighting stance moving forward, left, right, back
Straight punches
Front kick (groin)
Choke from the front (2-handed)
Drill: students separate into groups of three, with one tombstone per group. Defender starts with eyes closed and padholder runs to random spot on the mat. After successfully defending the attack, the defender finds their padholder, who holds for continuous, hard punches or kicks. When padholder calls "time" the drill resets and the padholder finds a new spot.
Intermediate (B2)
Defense v. hook (extended)
Defense v. hook (covering)
Ground - trap and roll
Ground - elbow escape
Ground - defense v. choke full mount
Ground - defense v. headlock full mount
Drill: Attacker starts in full mount, either choking or with a headlock. The defender attempts a buck and roll (with resistance from attacker) but if they are not successful the attacker starts throwing hook punches to the defender's shoulder. Once the punches start they must escape or reverse by any means necessary and finish standing. If the defender does not clear out or get up quickly the attacker can try to take the defender back down or throw a few punches from standing.
Advanced (B2)
Review outside and inside defenses
Gun from behind (touching)
Gun from front, pushing into stomach
Advanced gun - from front, assailant pushing, slapping, or kicking
Drill: split students into groups of 5 or 6. One person stands on opposite side of mat from the rest of their group. Each student walks towards the other end of the mat, but the students in the group can attack with a gun drawn from the waistband or attempt a "sucker punch" as the student walks by. Of course, the group can do nothing, use verbal attacks, or anything else to role play as a small gang.
BEGINNER (B2)
Palm Heel Strike
Hammerfist to the side
Combination: Hammerfist to the side, transition to face the pad and follow up with 6 Palm Heel strikes.
Drill: Striker eyes closed; pad holder bumps striker from the front and from the side; striker makes the appropriate combative.
Choke from the Front with a push (include off angles)
Drill: 5 Rounds- 10 Burpees, 20 Palm Heel strikes, defend Choke from the front with a push 10x- vary angles.
INTERMEDIATE (B2)
Inside Defense (review)
Hook Punch Defense (extended)
Hook Punch Defense (covering)
Drill: defend straight or hook (left only); then straight or hook (right only)
Drill: both attack and defend, lightly
Sparring: 2 minute rounds
ADVANCED (B2)
Fighting in the Clinch: slow work such as knees and head butts
Gun Side, in Front of the Arm
- emphasize additional counterattacks such as knees and head butts
Gun Side, Front of Arm- attacker reaching and putting left hand on gun, preventing immediate disarm
Gun Front, Pushing Into Stomach
BEGINNER (B2)
Palm Strikes
DRILL: Slow & GO! - Palm Heels
Groups of 2, Striker, Pad. On “Slow” striker stays square to Pad, moving as necessary. On “GO!” Striker sends a Palm Heel burst.
Ground Back Position
Ground Back Getup
DRILL:
Groups of 2, Striker, Pad. Strikers begin in Ground Back Position, eyes closed. Pads begin some distance away. On “OPEN!” Striker must Getup as Pad begins moving toward. Depending on distance, Striker should return to Ground Back Position OR send a Palm Heel Burst.
Choke Rear (Work to both sides, if time.)
DRILL - FINAL:
Group of 3, Defender, Pad, Attacker. Defender begins in Ground Back Position. When ready, Defender does a Getup and sends a Palm Heel burst. Attacker applies Choke. Reset after defense.
___________
INTERMEDIATE (B2)
Ground Trap, Buck, & Roll
Ground Choke from Mount
Ground Passing the Guard to Mount
Ground Headlock from Mount
Ground Arm Bar from Mount
DRILL - FINAL:
Defenders scattered on backs, eyes closed. Attackers mount any Defender applying any mounted attack above. Defender rolls, Passes to Mount, sends counters and finishes with Arm Bar/“Break”. Defender then gets up and roams to attack, as Attacker remains becoming a Defender.
___________
ADVANCED (B2)
REVIEW: Takedown Defenses
Basic Stopping
Spinning Offline
Sprawl
DRILL1: Slow & GO! - Knees
Groups of 2, Striker, Pad. On “Slow” striker clinches/moves Pad. On “GO!” Striker sends a Knee burst.
DRILL2:
Groups of 2. Alternating between takedown attempt and defense.
DRILL3:
Groups of 2. Striker, Pad. Padholder rushes in randomly, attempting to get Kickshield to Striker’s hips. Striker defends as necessary, finishing with Knee burst or strikes on ground if sprawling.
Gun Rear (touching)
Gun Rear (touching, no space)
DRILL - FINAL:
Groups of 2, Defender, Pad. Defender/Pad are doing Slow & GO! drill above based on instructor cue. Selected groups roam attacking Defenders with either gun defense regardless if Defender is in the middle of kneeing or just in clinch.
Beginner (B2)
Palm heel strikes
Knees
Drill: 3 round drill. 1 kick shield holder, 1 striker. 3, 2-minute rounds with 30 seconds rest in between. Round 1: Pad holder either calls for "Punches!" Striker delivers combo 2. Pad holder calls "Sprawl!" striker sprawls and then throws a knee strike upon standing. Round 2, everything doubles. 4 palm heel strikes, 2 sprawls with knees in between. Round 3, everything triples. 6 punches, 3 sprawls with knees in between.
360 defenses
Choke from the front (2-hand pluck)
Drill: A/B drill. Half the class is "A" other half is "B". One group stands on the mat, eyes closed. Other group randomly attacks with either 360 attack or choke from front. Safety note: Attackers should verbally get defenders attention BEFORE winding up for their a 360 attack. Defenders should open their eyes before defending to recognize the attacks.
Intermediate (B2)
Bobbing/Weaving/Slipping punches
Drill: 1 striker, 1 defender. Striker throws jab/cross/front hook/rear hook. Defender slips for the straight punches and bobs & weaves under hook punches. Move in between combinations.
360 with counter attack
Drill: Defender starts with eyes closed, attacker verbally gets defender's attention BEFORE winding up for the attack. Defender does 360 with counter, then attacker follows up with same combination as previous drill to make defender slip, bob, & weave appropriately.
Reverse headlock standing
Gun-2 handed cupping
Drill: A/B drill. Half the class is "A" other half is "B". One group stands on the mat, eyes closed. Other group randomly attacks with either standing reverse headlock or gun from the front.
Advanced (B2)
Spinning heel kick
Focus mitt combos: Free work focus mitts, mixing in spinning heel kicks. Safety note: Pad holder must be careful not to hit back too hard on spinning heel kick or kicker's knee will hyper extend.
Gun- Front, pushing into stomach
Gun- Side, in front of the arm
Drill: Circle-of-death. 1 defender, rest of class are attackers. Attackers may do gun from the front-pushing into stomach, or gun from side in front of the arm as well as any Level 1 chokes. New attacks should come by the time defender reaches disarm or control position.
Beginner (B2)
Punches - straight punch
Hammerfist to the side
Movement drill - padholder (focus mitts) stands at any angle to the student and says "go." The student looks, turns (delivering a hammerfist if appropriate), and two straight punches.
Choke from behind
Headlock from behind
Drill: students separate into two groups (A and B). A stands in a line, eyes closed, passive position. B's stand on opposite side of the room. Lights go off, music comes up, and the instructor silently signals for B to attack any A with either a headlock or choke from behind. After the defense both groups reset to their original positions.
Intermediate (B2)
Outside slap kick
Defense v. high round kick (reflex)
Drill (boxing gloves and shin pads): partner A throws #3 body (jab, cross, hook to body), and outside slap kick to head. B receives and returns same. Both defend as much as possible and return immediately after the slap kick.
Inside defense with counter v. left punch
Inside defense with counter v. right punch (2 counters)
Inside defense with counter v. right punch (1 counter)
Drill (boxing gloves and shin pads): Partner A throws either a left straight, right straight, high round kick, or high slap kick; partner B defends and counters with punches. Repeat 5 times each.
Advanced (B2)
Chops (inside and outside)
Knife - kick from distance
Knife - Defense v. downward stab
Drill: groups of 3 - student starts striking on a tombstone or focus mitts until an attacker comes up from behind. The attacker can yell and attack from a distance (kick defense) or start stabbing repeatedly in the back (downward stab). As the student is dealing with the knife, the padholder moves to a different part of the room, and the defender sprints back to the padholder once they have completed their defense.
Beginner Class (B2)
Palm Heel strikes
Knee Strikes (Regular & Round)
Drill: groups of 2, 1 Kicking shield
Striker- starts from the ground on their stomach with their eyes Closed, on instructors signal "GO!", striker gets quickly, locates and advances towards partner and makes 6 Palm Heel strikes followed by non stop Knees until instructor calls "Time"
Reset!!
360 Defense
Headlock From Behind
Drill: groups of 3, 1 Kicking shield
Striker- starts from the ground on their stomach with their eyes Closed, on instructors signal "GO!", striker gets quickly, locates and advances towards partner and makes 6 Palm Heel strikes followed by non stop Knees, attacker makes Headlock from Behind, striker; makes an aggressive defense and reset!
Intermediate (B2)
Out Side Slap Kick
Focus Mitts:
Combo- Out Side Slap Kick, Cross, Hook, Cross
Basic Take Down Defense/Spinning on center line
Drill: 3ppl/1 Striker/1 Pad Holder/1 Attacker
Striker; Thai Clinch position delivering non-stop Knee strikes, the attackers goal is to flank the striker and tag them. Striker; Spins on the Center Line keeping the attacker between him/herself. Pad holder should sporadically change levels to simulate a takedown.
Ground – trap and roll £
Ground – elbow escape
Drill: Defender mounts a large pad-ground and pound. Attacker; safely tackles defender off the pad and mounts them (for the sake of the drill, defender will allow the attacker to mount), making it very challenging for the defender to gain a better position. Defender; has to gain a better position using trap and roll defense OR elbow escape, get back on the pad and continue with strikes.
Advanced (B2)
Rotation Drill: 3ppl/1 Kicking Shield
A's-B's-C's
A's- Hold Pads
B's-Non stop fast and aggressive strikes (Straight punches, Elbows, Hammer fists & Headbutts)
C's-sprawl-2 push ups-4 Sit throughs (continuous)
** On instructors signal "ROTATE!" everyone rotates
Mouth of Hand Punch
Spinning Heel Kick
Focus Mitt:
Spinning heel kick, Jab, Cross, Mouth of Hand Punch
Sweep with Heel Kick
Self Defense
Gun from the front- Pushing into stomach
Advanced Gun- from Front, assailant pushing, slapping, kicking
BEGINNER (B2)
Straight Punches
DRILL:
Groups of 2, Striker, Padholder. Striker neutral, eyes closed. Padholder pushes with pad. Striker recovers and sends Straight Punch burst until Padholder cues to reset.
Elbows 1-3
DRILL:
Groups of 2, Striker, Padholder. Padholder cues for an Elbow 1-3. Striker sends appropriate Elbow, orients for Straight Punch burst until Padholder cues to reset.
Choke Front - 2 Hand Pluck
DRILL - FINAL:
Defenders neutral, eyes closed. Attackers roam cueing for Elbow/Straight Burst or Choke Front 2 Hand Pluck. Reset after burst or defense.
___________
INTERMEDIATE (B2)
Basic Takedown Defense (Spinning on Centerline)
Inside Slap Kick
Outside Slap Kick
DRILL:
Groups of 2, A/B. (A) stands pointing gun at (B). (B) performs Inside or Outside Slap Kick knocking gun out of (A’s) hand (No, this is not likely realistic, but have fun with it). After kicking gun away, (A) attempts takedown, (B) defends. Switch roles each round.
Advanced - Gun Front 2 Hand
DRILL - FINAL:
Groups of 2, A/B, guns scattered on ground. All students walk randomly around room. Instructor cues “A/B” indicating the ATTACKER. Cue letter finds a gun, then partner for attack/defense.
___________
ADVANCED (B2)
Chops Inside/Outside
Sweep w/ Forward Kick
DRILL:
Groups of 2, Attacker, Defender. Defenders neutral, eyes closed. Attacker Sweeps Defender to ground. Defender gets up ASAP and Attacker sends 360 attack. Reset after defense.
Knife Stab - Downward
Knife Stab - Downward (Left handed Attack)
DRILL - FINAL:
Same setup as above but knives are scattered on ground. Attacker still sweeps Defender but must find a knife and return to attack. Defender has until Attacker returns to get to feet and prepare for the Knife Defense.