Lesson Plans Thursday, August 27, 2015

Beginner A2

Palm Heel Strikes

Knees

Round Kick

Combo: Left Palm Strike/Right Round Kick

Combo: Right Palm Strike/Left Round Kick

Choke from Front (1 handed)

Drill: Groups of 3; Defender starts on the ground with push ups, on instructors signal “UP”, defender gets up and makes 10 strong Knees on the pad, then the attacker makes 10 aggressive Choke from Front attacks, defender makes an aggressive defense and gets back on the ground for push ups. Repeat for 5 Rounds.

Intermediate (C2)

Straight Punches (review)

Hammerfist Forward (review)

Drill: non-stop punches- Standing, then from knees, then on back, then on knees again, then standing. Don’t Stop!

Bearhug Arms Free

Bearhug Arms Free

Drill: Groups 2; defender eyes closed, defend either Bearhug or attack the pad when bummed!

Advanced (C2)

Chops (inside and outside)

2 Front Kicks with a Switch

Drill: Alternate Tabatta Kicks/Jump Squats- 20 sec. work- 10 sec. rest, 8 rounds

20- Jump Front Kicks- 10 Sec. rest

20- Jump Squats- 10 sec. rest

** repeat for 8 rounds**

Knife – attacker holding defender with left hand

Knife – off angle upward stab (live and dead side)

Knife – off angle downward stab (live and dead side)

Knife – off angle straight stab (live and dead side)

Drill: Monkey in the Middle Drill- First round 60 sec, second round 90 seconds- non-stop attacks (level 1, 2, 3 &4) including knife.

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