BEGINNER CLASS (A3)
Front Kick Vertical Target review
Knees – include Muay Thai Clinch
Knees – spinning on the centerline (explain concept of using attacker as a shield)
Combination: Front Kick Vertical Target, Clinch, Knee, spin, Knee
360 – include counterattacks
Drill: 2 attackers; defender’s eyes are closed; on verbal signal, the defender opens his eyes and either makes Front Kick Vertical Target/Knee combination or defends 360 and counterattacks; in either case, the defender must then spin to avoid a 2nd attacker
INTERMEDIATE CLASS (A3)
Drill: Tabata Ground and Pound- 4 Rounds of 20 seconds, 10 seconds rest between rounds.
Defensive Front Kick
-Defensive front Kick followed by counter attacks
Drill: Groups of 2, 2 large shields; striker; non- stop strikes from mount position, pad holder gives a verbal signal “Hey!” and starts to walk towards striker, striker; quickly stands, makes a Defensive Front Kick and continues with counter attacks until pad holder calls “time!”, Striker then gets back to working the pad from mount position.
Outside Defense 1-3 Review
Hairgrab from the Front
Drill: eyes closed, hair grab OR verbal signal and defend wild punch
Bearhug Front Arms Caught
Drill: as above, add in bearhug
ADVANCED CLASS (A3)
2 Front Kicks with a Switch
Drill: 10 rounds- 5 Jump Squats, 3 x 2 Front Kicks with a Switch
Sliding Def. v. High Round Kick
Stick- left handed attacker
Drill: Sliding defense v. high round kick OR stick
BEGINNER CLASS
Punches-Left/Right combination
Knees (emphasize switch knee and returning to stance)
Elbow 1
Partners; curved kick shield
Round 1: Pad holder calls any number 1-4. Striker throws that number of straight punches, beginning with lead hand.
Round 2: Pad holder calls 1Knee-4Knee. Striker throws that number of straight punches followed by opposite knee, i.e. 1Knee=Jab/Rear Knee, 2Knee=Jab/Cross/Lead Knee
Round 3: Pad holder calls 1Knee-4Knee. Striker throws combination followed by opposite elbow 1, i.e. 1Knee=Jab/Rear Knee/Lead Elbow 1, 2Knee=Jab/Cross/Lead Knee/Rear Elbow 1.
Wrist Releases (emphasize Defender appearing compliant, not showing aggression on release, and making space into a good modified fighting stance)
360 Defense vs. the Haymaker
Drill: A/B Non-compliant attacker. A's are standing with eyes closed in neutral. B's can apply wrist release and back off once Defender makes space, verbal cue and then throw Haymaker when Defender's eyes are open, or apply wrist release and when Defender releases wrist, make Haymaker.
INTERMEDIATE CLASS
Uppercut punch
Partners; focus mitts
Round 1: Combinations 7 (Lead hook/Cross/Lead Hook) and 8 (Rear uppercut/Lead hook/Cross)
Round 2: Combinations 9 (Lead uppercut/Cross/Lead Hook) and 10 (Cross/Uppercut/Cross)
Round 3: Combinations 7, 8, 9, 10 + 2UP (Jab/Rear Uppercut) and 3UP (Jab/Cross/Lead Uppercut)
Outside Defense #5
Hair Grab from Behind
Drill: A/B/C. A is holding focus mitts calling combinations from Round 3. B is Striker/Defender. C can verbal cue and throw punch from B's side for Outside Defense #5, or apply Hair Grab from Behind.
ADVANCED CLASS
Partner and Kick Shield
1 2 minute round of basic target recognition each: 2 punches, Front Kick Groin, Round Kick, Knee, or Front Kick to a Vertical Target.
Drill: Combative Stations: Multiple Lines of 5 or so depending on numbers (add G&P to a pad if you need to even the group numbers up). One minute at each station, non-stop, as hard and fast as possible. 10 seconds to transition to next pad. After full rotation, pad holders and strikers switch roles.
Round 1 Stations:
-Straight punches
-FGK
-2 round kicks right, 2 round kicks left
-Two Knees with a Switch
-Two Front Kicks with a Switch for Advanced
Round 2 Stations:
-2 palms to an elbow
-Clinch Knees
-Forward Hammerfists
-Two Back Kicks with a Switch
-2 punches to a burpee
Machine Gun Takedown
One Arm Shoulder Throw
BEGINNER CLASS
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
Front Kick with an Advance (Fighting & Neutral Stance)
Defense v. Front Kick (Redirect & Stopping)
Ground - Kick off From Guard
Ground - Guard Reversal (Scissor Sweep)
Drill: 1 minute rounds. Partners start in guard position. Bottom person must effectively kick-off or sweep. Top person must try to pass guard (or at least maintain top position). If either partner is successful, partners stop & reset to same positions. Partners will switch positions during the next round. After both partners have fought from both positions, students must find a new partner and repeat drill.
ADVANCED CLASS
2 Back Kicks with a Switch
Drill (Roaming attacker): Partners free work Thai pad combinations. 1-2 attackers roam the mat with kick shields. Attackers masy get any striker's attention and call for 2 back kicks with a switch. Striker should follow up with a few combatives before returning to pad work.
General Defense vs. Medium to High Round Kicks
Stick - Baseball Bat Defense
Stick - Left Handed Attacker
BEGINNER CLASS
Straight Punches
Drill: belt drill
Elbow #2
Combo: start sideways; right elbow #2/left straight/switch right knee
Choke from the Front with a Push (work both sides)
INTERMEDIATE CLASS
Thai Pads: 3 rounds of 3 minutes; include sprawl in second and third rounds
Defense v. High Round Kick (2 or 3 points of contact)
Drill: attacker makes hand combinations, and also makes occasional high round kick
Light sparring: divide into groups of 4; one person spars the other three for 90 seconds each
ADVANCED CLASS
Plucking/Rowing Defense v. Medium Side Kick (incorporate into warm up)
Thai Pads: 3 rounds of 2 minutes, second round in opposite stance
Advancing Front Kick (review)
Gun from Front, cupping technique
Gun from Seated Position
Gun from Kneeling Position
BEGINNER CLASS
Straight Punches - 4 punches moving forward
Straight Punches 4 punches moving backward
Knees
Drill: punches forward/sprawl, then knee/punches backward/sprawl, then knee/continue
Choke from Behind with a Push
Drill: barricade drill -- defender makes the defense against Choke from Behind with a Push, then breaks through a barricade of pads, then gives 10 punches and 5 knees.
INTERMEDIATE CLASS
During warm up, include step and pivot movements to the right and left as review
Uppercut punch
Focus Mitts: Left/Right/Step and Pivot to the Right/Left Uppercut/Right Elbow)
Combo: 4 hooks (left/right/left/right) up the body/step and pivot to the left/right uppercut/right straight
Sparring: light contact, hands only, multiple rounds
ADVANCED CLASS
Sparring Drill: one foot in the circle (make circles on the ground with belts, or use hoops; each opponent must keep one foot in the circle during sparring. 5 burpee penalty if you leave the circle; 70% speed and power, hands only
Drill v. Multiple Attackers: zombie drill with attackers making one attack each (straight or hook)
Sparring v. 2 assailants
Sparring v. 2 assailants -- start on ground, in side control
BEGINNER CLASS
Punches-Left/Right combination
Front Kick (groin)
Knees
Drill: Shared Tabata Round: 1 curved kick shield. Partner A strikes for the first 20 seconds with maximum effort, switch pad during 10 second rest, then Partner B performs same strikes to pad, in the following order: left right combination, front kick (groin), knees, sprawl to a knee.
Basic Takedown Defense (changing height, moving feet)
Drill: A holds for B for Left/Right combination. At any time A can call “TAKEDOWN” and attempt to put shoulder to B’s upper torso. B perform Basic Takedown Defense followed up by 2 knees.
Choke from the Front; 2 Handed Pluck
Drill: Non-compliant attacker. Class split into A’s and B’s. A’s stand with eyes closed in neutral position. B’s can attack by tapping with pad for non-stop Left/Right Combination. During flurry, B can call “TAKEDOWN” and A performs Basic Takedown Defense. B can also attack with Choke from the Front; 2 Handed Pluck and may or may not follow up with a showing takedown attempt.
INTERMEDIATE CLASS
Uppercut Punch
Drill: Focus mitts: Free work on all known combinations, 1-4 or 1-10.
Drill: On combinations 2-10 have students add call of “UP” for Striker to replace last punch in combo with an uppercut, i.e. “6UP” = Cross/Lead Hook/Rear Uppercut, “9UP” = Lead Uppercut/Cross/Lead Uppercut
Advanced Preview: Knife; Upward Thrust
Drill: A/B Drill. Encourage attackers to make a realistic recoil from stab to ensure defenders bursting in far enough for control position. Attackers can increase speed of attack and attempt multiple stabs as round continues.
ADVANCED CLASS
General Def. v. Medium to High Kicks
Focus mitts and shin guards
Drill: Free work on focus mitts
Drill: Free work on focus mitts with mitt holder throwing a Medium to High Kick at any time. Striker makes General defense v. Medium to High Kicks
Stick – overhead defense
Stick – baseball bat defense
Stick – dead side
Drill: Groups of 4-5. One person in center defending any Stick Overhead, Baseball Bat, or Dead Side. Attackers can also choose to make a Medium to High Kick for General Defense.
BEGINNER CLASS (A3)
Straight Punches
Drill: Left Punch 20 times, Right Punch 20 times x 2
Elbows 1-3
Combo: Left Punch/Right Elbow
Choke From Behind
INTERMEDIATE CLASS (A3)
Hook Punch
Uppercut Punch
Focus Mitt Rounds: Round 1 - Combos 6 & 7 only. Round 2 - Combos 8 & 9 only. Round 3 - Pad holder can call any combo 6-9, striker delivers combo, sprawls, then delivers combo again.
Bearhug Behind Arms Free
Bearhug Behind Leverage on the Finger
ADVANCED CLASS (A3)
2 Straight Knees with a Switch
Machine Gun Takedown (throw)
Machine Gun Takedown (leverage on the neck)
Drill: Groups of 3 - 1 striker, 1 kick shield holder, 1 gunman. Striker free works on the kick shield mixing in 2 straight knees with a switch. Gunman verbally gets striker's attention before stepping in front of the pad and presenting their weapon. Striker performs either machine gun takedown variant and returns to pad work. Note: If long guns are unavailable, gunman can hold a pistol near their body with their right hand while using left hand to post on/push striker
BEGINNER CLASS (A3)
Straight Punches
Drill: Belt Drill
Advancing Straight Punch
Advanced Technique: Gun from the Front
INTERMEDIATE CLASS (A3)
Defensive Front Kick
Hook Punch
Drill: practice hook punch at various ranges from very close to full extension
Combo #7: Left Hook/Right Cross/Left Hook
Bearhug Front Arms Free, Neck Leverage
Drill: eyes closed; attacker may hold for Defensive Front Kick OR Hook Punch OR make an attack with Bearhug From the Front Arms Free
ADVANCED CLASS (A3)
Focus Mitts: Opposite stance -- Right/Left/move out/burst in with Right/Left Again
Knife Downward Stab - emphasis on disarms
Knife Upward Stab - emphasis on disarms
Drill: two attackers; first attacker uses knife; defender makes the defense and attempts to disarm and use the knife to defend himself against the second attacker, who also has a knife.
BEGINNER CLASS (A3)
Combination: Left/Right/Right
Combination: Left/Left/Right
360 Defense
Ground - Back Position and Movement
Ground - Front Kick
Ground - Get Up
Drill: groups of 3; defender makes punch combinations to pad holder; third person makes 360 attack OR says "Down!" and defender must drop down, kick to the air, then Get Up and continue punching.
INTERMEDIATE CLASS (A3)
Hook Punch
Focus Mitts: Combinations 6 & 7
Bearhug from Behind, Arms Free
Bearhug from Behind, Leverage on Finger
Arm Bar from Guard
Drill: defend against bearhugs from behind using either technique; sometimes attacker says "Down!" and the defender must drop, pull attacker into guard, and make arm bar.
ADVANCED CLASS (A3)
Thai Pads: 2 rounds of 3 minutes, include Front Kick Vertical Target to create distance between combinations
2 Front Kicks with a Switch
Knife Downward Stab
Knife Upward Stab
Drill: begin each repetition with a stab to the back (downward or upward), defender must react to the stab by turning and defending additional stabs as soon as possible