Lesson Plans Wednesday, March 7, 2018

Beginner Class (A3)

Front Kick to a Vertical Target

Palm Heel Strike

Knees

Elbow 1

Drill: Distance continuum; Groups of 2; 1 curved kick shield. Striker throws nonstop strikes at appropriate range moving “in” and “out” on instructors command.

Choke from the Front, 2 handed Pluck

Ground – Back Position

Ground – Front Kick

Ground – Getting Up

Drill: Dizzy Drill. Groups of 3: 1 attacker, 1 pad holder, 1 defender.

Have defender stand in center with a stick. Defender holds the stick upright with one end on the mat. On instructor’s “GO!” they run in a circle, spinning with their forehead touching the top of the stick. After 10-20 seconds (depending on equilibrium of the group), instructor calls “STOP!” Partners can apply Choke from the Front or call “DOWN” for Defender to safely get on back, orient toward pad holder, make Ground – Front Kick, and get up.

Intermediate Class (A3)

Hook Punch

Uppercut Punch

Defensive Back Kick with a Spin

Focus mitts and belly pad

Drill: Combo 8: Rear uppercut/Lead hook/Cross

Drill: In and Out: Mitt holder is holding for basic combinations and can take three steps back and walk in, attempting to sloppy clinch Striker. If Striker can perform it in time, Striker should make a Defensive Back Kick with a Spin to belly pad. If Mitt holder is able to apply sloppy clinch, Striker maintains good footwork and attempts to swim to a good control position. When mitt holder calls “BREAK” Striker gets hands up in fighting stance and throws a Combo 8 to pads.

Bearhug Behind Arms Free

Bearhug Behind (leverage on finger)

Drill: Monkey in the Middle: 1 partner with focus mitts and belly pad; 1 attacker; 1 defender. Repeat drill from earlier on focus mitts and belly pad. Attacker can apply Bearhug Behind Arms Free. If attacker does not let go after the first few elbows, Defender makes Bearhug Behind Leverage on Finger, then returns to pads.

Advanced Class (A3)

2 Front Kicks with a Switch

2 Straight Knees with a Switch

Drill: Shared Tabata; each combative is done for 20 seconds max effort followed by a 10 second rest. Switch pads during the 10 second rest for 8 rounds total (4 rounds each). Round 1:

  1. Left/right combination for power
  2. 2 Front Kicks with a Switch
  3. 2 round kicks right, 2 round kicks left
  4. All hand combatives

Drill: Shared Tabata Round 2

  1. All hand combatives
  2. 2 Straight Knees with a Switch
  3. Round kick to sprawl
  4. Speed punches

General Def. v. Medium to High Kicks

Stick – baseball bat defense

Drill: A/B Drill with General Def. v. Medium to High Kicks or Stick – baseball bat defense

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