Beginner (A3)
Movement - Fighting stance moving forward, left, right, and back
Movement exercise - two partners face each other, standing on hands and feet. Knees bent at 90 degrees, knees and hands under hips and shoulders. "Leader" moves forward, back, left, or right; and "follower" must mirror the movement. Have partners hold a focus mitt between their foreheads as they move, with the objective being not to drop the pad. Vary difficulty levels by switching movement patterns: same side hand/foot, opposite hand/foot, etc. and limiting their ability to communicate (round 1 leader can call out direction, round 2 leader can point, round 3 no communication, etc.)
Palm heel strikes
Movement drill: One partner holds tombstone, focus mitts, or both partners wear gloves. Striker moves forwards, backwards, left, and right; punching on each step. Pad holder steps in sync, maintaining orientation and range.
Line drills: striker moves forwards and backwards across the mat, advancing and retreating with the following combinations: 1- jab/jab/cross, 2- jab/cross/jab, 3- cross/cross/jab
Choke from the front (2-handed)
Drill: once the defender finishes choke from the front, they drive a second attacker with a tombstone across the mat using straight punch combinations as above

Intermediate (A3)
Thai pad combos: 1- Jab, Cross, Hook, Block R Body Kick, R Round kick; 2- Jab, R uppercut, L body hook, R low round kick; 3- Jab, L hook, Cross, Block L Body kick, Uppercut, Cross, Hook
Target practice: striker uses partner as a target, setting range and controlling power. R/L mid front kick, R/L mid round kick, R/L leg kick, R/L knees from center clinch. Emphasize efficient footwork and fast pace.
Defense vs. mid front kick
Drill: Round 1- defender tries to redirect front kick, getting attacker's dead side, and counters with light kick to the leg. Round 2 - same kicks as above, but defender counters with kick. Round 3 - Defender may now counter with punches or kicks (3-5 strike combos) to attacker, attacker tries to defend as many counters as possible. Round 4- attacker chooses kicks at random, defender counters. Repeat 5 times and switch.

Advanced (A3)
Zombie drill: groups of 5 or 6. One person from the group is the defender, the others are "zombies." Zombies walk forward with arms outstretched and attempt to touch the defender on the shoulder. Defender may redirect zombies' hands and arms to clear space, and then the zombie has to take two steps in the direction they were pushed before reacquiring the defender.
Stick - overhead defense
Stick - dead side
Zombie drill with evolved zombies: the zombies have evolved and can use rudimentary tools! Select two zombies as stick zombies that can attack with overhead stick attacks. Other zombies can close in while defender is dealing with a stick attacker
Zombie drill with enraged zombies: select one zombie as a "knife zombie," who will attack the defender with multiple knife stabs as soon as they begin defending a stick attack. Once they land one or two blows to the knife zombie (preferably with the stick) the knife zombie stops but the drill continues.

BEGINNER CLASS (A3)

Warm Up: Shoulder Tag

Front Kick (Groin)

Knees

Combo: Front Kick/Knee (Same Leg) – work both sides

360 Defense

Choke from Behind

Advanced: Gun From Behind

 

INTERMEDIATE CLASS (A3)

Defensive Front Kick

Combo: Focus Mitts, Chest pad; Defensive front Kick/Cross/Hook/Upper Cutt.

 

Defense v. Low Round Kick (Absorb)

Drill: Focus Mitts, Chest pad; Defensive from Kick/Cross/Hook/Upper Cutt; pad holder executes a low round kick, striker absorbs the kick/same side kick/ and follows up with 2 punches

Knife- Upward stab

Ground- Arm Bar from Guard

 

ADVANCED CLASS  (A3)

2 Front Kicks with a Switch

2 Straight Knees with a Switch

2 Rounds of 2 Minutes:

Round one- 2 Front kicks with a switch

Round two- 2 Knees with a switch

One Arm Shoulder Throw

Drill: Level 1 & 2 Self Defense techniques; shoulder throw when possible

Stick over head

Drill: Groups of 3; shin guards, open palm (no gloves); Light sparring, defend stick and continue light fighting.

BEGINNER CLASS (A3)

Palm Heel Strike

Front Kick Groin

Knees (Thai Clinch)

Combo: Front Kick/L/R Palm Heel strikes/4 Knee strikes

Choke from Behind

Ground: Getting up

Ground: Front Kick

Drill: Groups of 3; Kicking shield; defender starts on the ground, Front kick, get up, attack pad; attacker choke from behind.  Defend and reset!

 

INTERMEDIATE CLASS (A3)

Hook Punch

Focus Mitts Combos: 1) Hook/Rear Low Kick. 2) Cross/Hook/Rear Low Kick

 

Defense v. Front Kick (Redirect)

Focus Mitt Drill: Basic Combinations; Striker redirects Front Kick and counters, ending every follow up combo with a low kick.

 

Bearhug Behind (leverage on the finger)

Hair Grab from Bahind

Drill: Groups of 3; Combinations on focus mitts, defend Hair Grab OR Bearhug, and continue with combinations on pads.

 

ADVANCED CLASS (A3)

Spinning Heel Kick

Focus Mitt Combo: #3- Spinning Heel Kick

 

Sliding Defense v. High Round Kicks

Stopping Defense v. Spinning Heel Kick

 

Drill: #3- Spinning Heel Kick, pad holder defends Spinning heel kick and counters with a high round kick, striker makes a sliding defense against the high round kick and counters with 2-3 punches. Reset.

 

Stick- Left handed attacker

 

 

BEGINNER (A3)
Elbows 1-3
Knees (Regular and Round)
DRILL:
Grps 2, Striker, Padholder. Striker neutral, eyes closed. Padholder cues for elbow 1-3. Striker opens and sends 1-2 appropriate elbows, turns to finish with 2-3 knees and reset.

Advanced - Gun from Behind, Touching

DRILL - FINAL:
Grps 2. Defender/Striker, Padholder/Attacker. Same setup as above. Padholder/Attacker can cue for elbow/knee combo or gun defense.
__________

INTERMEDIATE (A3) Hook Punch Uppercut Punch COMBOS:

Bas 1-4 (4 w/ uppercut), and/or padholder creates.
SPARRING:
Designate line for each to keep forward foot on or at least small area to stay in for round. 10-15s rounds.

Bearhug Front Arms Free (Neck Leverage) Ground - Kick Off from Guard

DRILL-FINAL:
Grps 2. A/B. Designate one to attack with Bearhug. After taking to the ground, defender attempts to mount. Attacker can use legs to keep defender from mounting/kicking off. Reset. __________

ADVANCED (A3)
Stick - Overhead Swing
Stick - Dead Side
Stick - Baseball Bat Defense
+ Off/Awkward angle swings (Slow work having partner attack from various directions)

DRILL - FINAL:
Roaming/Roll Reversal. Defenders setup around gym, neutral, eyes closed. Attackers with sticks roam and cue defender from any angle for any stick attack. After defense, defender takes stick and roams to attack. Attacker sets up, becoming a defender.

Beginner (A3)
Fighting stance
Movement - fighting stance moving forward, left, right, back
Partner A/B drill - one leader, one follower. Leader steps forward, back, left, or right; and the follower must keep within punching range. Instructor calls switch
Punches - left/right combination
Front kick (groin)
Partner A/B drill with tombstone - add punches, kicks, and sprawl
360 Defense
Partner A/B drill, add roving attacker(s). Same as above, but roving attackers will attack with multiple 360 attacks to any striker in the room. After the defense, that striker becomes a new roving attacker.

Intermediate (A3)
Warm up - touching shoulders/knees. Clinch fighting/pummeling.
Bearhug - front, arms caught
Bearhug - front, arms free (with space and without space)
Drill - partner pairs, 1 tombstone per pair; with roving attackers. Defender stands with eyes closed while pad holder stages in a random location around the room. Roving attacker may attack anyone with eyes closed using a front bear hug (heavy resistance. After defender breaks free they find their pad holder and strike until pad holder calls "time." The pad holder then becomes a new roving attacker and the defender becomes the pad holder for the person that just attacked them.

Advanced (A3)
Warm up - crawls, falls, and rolls.
Review 360s - add in knives, grappling, and multiple attackers
One arm shoulder throw
Machine gun takedown
Drill - use an obstacle course if possible, including low light, blind corners, and/or multiple rooms. Defender must clear obstacle course with multiple attackers. If the attack is a wide right overhand punch or stab, counter with shoulder throw. Counter gun threats with machine gun takedown. Make sure to have plenty of room for falls.

BEGINNER CLASS (A3)

Palm Heel Strike

Front Kick Groin

Knees (Thai Clinch)

Combo: Front Kick/L/R Palm Heel strikes/4 Knee strikes

Choke from Behind

Ground: Getting up

Ground: Front Kick

Drill: Groups of 3; Kicking shield; defender starts on the ground, Front kick, get up, attack pad; attacker choke from behind. Defend and reset!

 

INTERMEDIATE CLASS (A3)

Focus Mitts: 1 round of 5 Minutes- Basic Combinations

Hook Punch

Uppercut Punch

Build Combination: R-Uppercut/L-Hook/Bob and Weave/R-Cross/L-Hook/R-Cross

Hair Grab from the side, impending knee

Hair Grab from behind

Drill: Groups of 3, Focus Mitts; Work combinations on mitts, defend Hair Grab from behind OR Side and continue working combos on Mitts.

 

ADVANCED CLASS (A3)

Ground and Pound drill

2 Knees with a switch

Drill: Groups of 2; 2 Kicking shields; striker; ground and pound, on instructors signal “Up”, get up quickly and deliver 2 knees with a switch, reset.

 

BEGINNER CLASS (A3)

Straight Punches

Ground – Back Position and Movement

Ground – Front Kick

Ground – Get Up from Ground

Drill: defender starts on his feet, punching non stop; the instructor yells “down!” and the defender sits down (safely and slowly for level 1!) and goes to Ground Position; pad holder moves around, and the defender moves properly to defend; the instructor yells “Go!” and the pad holder steps forward; the defender kicks and gets up, and continues punching. Repeat 3 or 4 times

Basic Takedown Defense

Choke Front (2 Hand)

Drill: attacker makes Choke from the Front; defender makes the defense; attacker reacts by training to grab the defender’s body; defender makes Basic Takedown Defense and continues with counterattacks

INTERMEDIATE CLASS (A3)

Uppercut Punch

Focus Mitts: Right Uppercut/Left Hook – learn to burst in on uppercut

Focus Mitts: Left Uppercut/Right Cross – learn to burst in on uppercut

Defense v. Front Kick (redirect)

Defense v. Front Kick (stopping)

Drill: attacker throws straight punches, hook punches, and sometimes kick to groin; slow speed unless the group is more experienced.

ADVANCED CLASS (A3)

Warm up with Basic strikes- Stand up and from mount position

Drill: 2 rounds of 1 minute, 30 second rest between rounds.

- 30 seconds non stop strikes on pad (stand up)

- 30 seconds non stop strikes from mount position

2 Knees with a Switch

Stick – overhead swing

Knife – Downward Stab

2 Opponents with stick and knife

BEGINNER (A3)

Palm Heel Strike

DRILL: Slow & GO!
Groups of 2, Striker, Padholder. On instructor cue, “SLOW” means tracking padholder in fighting stance, “GO!” means all out Palm Heels.

360 Defense

DRILL:

Groups of 2, alternating Attacker/Defender. Defend 360 plus burst of Palm Heel strikes (can send to air, or partner covers for target). Then other person attacks.

Wrist Releases (Both leverage and striking)

DRILL-FINAL:

Groups of 3, Defender Attacker 1, Attacker 2. Defender and Attacker 1 at end of gym, Defender eyes closed. Attacker 2 starts some distance from them. On instructor’s “GO!” Attacker 1 applies Wrist Grab, Attacker 2 begins approaching for attack. Defender must get out and address Attacker 2.

___________

INTERMEDIATE (A3)

Outside Defenses 1-5

Hair Grab Front

DRILL:

Groups of 2, Attacker, Defender. Attacker attempts to grab the Defender’s hair (or headgear). If Defender is unable to use Outside Defense, must use Hair Grab Defense

Bearhug Front Arms Caught

DRILL - FINAL:

Same as above, but Attacker can charge in with Bearhug.

___________

ADVANCED (A3)

2 Front Kicks 2 w/ Switch

One Arm Shoulder Throw

Stick Overhead Defense (incorporate shoulder throw into the defense)

DRILL - FINAL: Musical Sticks

Groups of 2, designate A and B. Sticks scattered across floor. Everyone walks randomly around room eyes slightly down. On instructor “A!” or “B!” letter called finds a stick and attacks partner. 

Beginner (A3)
Palm Heel Strikes
Review Elbow #1
Combos: "Jab/Cross/Rear elbow" and "Jab/Cross/Front elbow"
Ground - Back position & movement
Ground - Front kick
Ground - Standing up
Drill: non-stop Palm Heel Strikes and Elbows; when pad holder says “down!” the defender must sit down (FALL BREAK is OK if your students know it), then move and kick from ground until pad holder says “Up!” and defender must Get Up and continue striking; do 3 rounds alternating.

Intermediate (A3)
Front kick w/ advance (fighting & neutral stance)
Defense vs. front kick (redirect)
Focus mitt free work: have pad holder mix in groin kicks for striker to defend
Bearhug Front arms free (space)
Bearhug Front arms free (neck leverage)
Divide class in half. 1st group stands in passive stance, eyes closed. 2nd group attacks anyone in 1st group with bearhug from front arms free. Safety reminder: remind students to go slowly w/ neck leverage and leave enough space around themselves for the takedown.

Advanced (A3)
Focus mitt combinations - bare hands for striker
2 straight knees with a switch
Focus mitt/thai pad combinations (focus mitts and belly pad recommended): Free work w/ focus mitts, instructor yells for "knees" (2 straight knees w/ a switch) and "sprawls" randomly.
General defense vs. medium-to-high round kicks
Stick - baseball bat defense
Drill: Group of 3. Same focus mitt/thai pad drill as above, but now 3rd person has a stick and yells "THREAT" randomly getting striker's attention before attacking w/ baseball bat swing.

BEGINNER CLASS (A3)
Movement - shadow boxing w/o punches or kicks
Elbows 1-3
Knees - regular and round
Partner + kick shield: striker starts in neutral stance while their partner moves around them at any angle. On pad holder's "go," striker turns and delivers range-appropriate strikes. Work from front, side, and behind. Emphasize efficient footwork and ranging.
Choke from behind

INTERMEDIATE CLASS (A3)
Hook punch
Uppercut punch
Thai pad combos. Round 1: combos 1-5 Round 2: combos 1-9 (6 - cross/hook/cross; 7 - hook/cross/hook; 8 - uppercut/hook/cross; 9 - uppercut/cross/hook)
Defense vs. low round kick (absorb)
Defense vs. low round kick (shin block)
Partner + boxing gloves: focus mitt work with a partner punching glove to glove. Partner A does combos 1-9 to gloves, adding low round kick after each combo. Partner B defends and counters with two straight punches.

ADVANCED CLASS (A3)
Focus mitt combinations
Spinning heel kick
Focus mitt combinations with heel kicks on the end (jab + R spinning heel kick, jab/cross + step and left heel kick...)
Sliding defense vs spinning heel kick
Stopping defense vs spinning heel kick
Partner + boxing gloves: partner A attacks with boxing combinations and finishes with a spinning heel kick. Partner B defends and returns with same
Stick - baseball bat swing