BEGINNER CLASS (A2) Fighting Stance and movement (front, back, left, and right)
Follow the leader – Round 1 partner A moves forward, rearward, or to the side; partner B follows, keeping orientation and distance constant. Instructor calls “switch.”
Punches – left/right combination
Follow the leader – round 2: same as before, but partner A has focus mitts and holds for left/right combo. Round 3: now the instructor can call “sprawl” or “go.” On “go,” both partners run across the room to the furthest wall from their current position, do 3 burpees, then find their partner and resume the drill.
INTERMEDIATE CLASS (A2) Focus mitt combinations (3×1.5 min rounds), 30 second “rest” between rounds AMRAP burpees
Inside Slap Kick
Outside Slap Kick
Defense v. Standing Reverse headlock
Drill: 3 people. 1 focus mitt holder, 1 striker, 1 attacker. Striker throws combinations at focus mitts (called by focus mitt holder), mixing in inside/outside slap kicks. Attacker verbalizes “Threat!” placing a hand on the striker’s shoulder and signaling them to bend forward at the waist to allow the attack to come on. Defender immediately performs defense technique and then continues with focus mitt combinations.
ADVANCED CLASS (A2) Warm up – jogging with periodic rolls (forward and backwards), fall breaks, and takedown shoots. Compete to see who has the highest dive roll over tombstone pads
Scissor round kick
Jumping round kick
Review beginner and intermediate self defense (chokes, bear hugs, headlocks, etc.) with light resistance
Sweeps with forward kick and heel kick
Continue beginner and intermediate self defense but under heavier resistance and defender must end with sweep or takedown