BEGINNER CLASS (B1)
Warmup Drill: Movement Maze
Set a course of cones throughout the room. Students stand facing forward at the "start" and must navigate from cone to cone while always facing forward. Course should be set so students must move forward, back, left, right in fighting stance.
Straight Punch w/ Retreat
Elbows 4-7
Headlock from Behind
*In addition to the regular partner practice, incorporate a portion allowing students to try to intercept the headlock before it gets locked in. Attacker should attempt to be sneaky. Start with the defender's eyes open. Add some with eyes closed.

Final Drill:
Defender sends retreating punches. Additional attacker can approach and cue for rear elbow (suggest 4 or 3) for safety, or can attack with Rear Headlock.

INTERMEDIATE CLASS (D1)
Advancing Front Groin Kick
Reflexive Defense vs. Front Kick
Outside Stabbing Defense vs. Front Kick

Drill: Reaction
Defender moves from kneeling to standing. Attacker can send Front kick at any point during the defender's movement requiring the appropriate, or adaptation, of the Front Kick Defenses.

Rear Choke w/ Pull

Final Drill:
Attacker applies Rear Choke w/ Pull. During defense, attacker can attempt to get out of defense and send Front Kick. Defender must defend the kick and reset.

ADVANCED CLASS (D1)
Warmup Drill: LIGHT Kicks
Padholder walks around striker cuing for various stomp kicks (front kick vertical target, side, back). Striker sends light/medium power kicks.

2 Jumping Front Kicks
2 Back Kicks w/ Switch
One Arm Shoulder Throw
Headlock Behind, attacker jumping (throw)

Final Drill:
Cue for 2 Jumping Front Kicks (as attacker is stunned by the ninja awesomeness) finish with One Arm Shoulder Throw. Can also cue rear for 2 Back Kicks w/ Switch. Finally can tactilely cue by jumping for Rear Headlock Throw.

BEGINNER CLASS (B1)

Straight Punch

DRILL: Roaming Padholder

Strikers begin laying throughout room, on stomachs, eyes closed. Padholders run to Striker, cue with pad tap. Striker hops to feet, sends burst of Straights to pad until Padholder cues to “RESET!”

Elbow 4-7

DRILL:

Groups of 3. 2 Padholders, 1 Striker. Striker sends Straights to one pad. Second Padholder cues with tap and holds for any rear Elbow. Striker sends and transitions to all out Straights on new pad.

Headlock Rear

DRILL - FINAL:

Same as above, but other partner can cue for Elbow/Pad transition or attack with Headlock Rear.

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INTERMEDIATE CLASS (D1)

Side Kick (with and without advance)

Plucking Defense vs. Side Kick (L4)

DRILL:

Groups of 2. Designate A and B. A begins sending a Side Kick. B Defense with Pluck. Depending on how A lands after defense, B applies a Front or Rear Choke (L1). A defends. Switch starting attacker each round.

Rear Choke Against Wall

Front Choke Against Wall

DRILL - FINAL:
Similar setup as above, but both start near wall. Person starting sends Side Kick, other Plucks. Depending on how kicker lands, defender applies Front/Rear Choke Against Wall. Kicker defends.

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ADVANCED CLASS (D1)

2 Back Kicks w/ Switch

DRILL:

Groups of 2, Attacker, Defender. Attacker can cue for 2 Back Kicks, or apply ANY rear attack.

Advanced - Gun Front - Kneeling

Advanced - Gun Rear - Kneeling

DRILL - FINAL:

Defenders spread throughout floor, kneeling. Roaming Attackers cue for Gun Front/Rear Kneeling.

BEGINNER CLASS (B1)
Round Kick - with forward leg, focus on switch/kick movement
Combo: Left/Right/Left/Right Round Kick
Combo: Left/Right/Left/Right/Left Round Kick
Knees
Combo: Right Round Kick/Right Knee
Combo: Left Round Kick/Left Knee
Choke from Behind with a Push

INTERMEDIATE CLASS (D1)
Focus Mitts: 3 rounds of 3 minutes, focus on footwork, moving in and out between combinations
Ground - Headlock from the Side Going Forward
Ground - Headlock from the Side Going Backward
Drill: groups of 3; attacker offers resistance; defender must escape headlock, then stand up and punch a pad for as many seconds as it took to escape; repeat
ADVANCED CLASS (D1)
Side Kick
Jumping Side Kick
Plucking/Rowing defense v. Side Kick
Drill: eyes closed, attacker gives verbal signal, then makes either straight punch or side kick
One Arm Shoulder Throw
Hip Throw

BEGINNER CLASS (B1)

Palm Heel Strikes

Palm Heel Strike from Mount

Drill: Ground, Pound & Drag drill

Head Lock from Behind

Choke behind with a push

Drill: 3 Round Drill with Attacks!

 

INTERMEDIATE CLASS (D1)

Double time Tabata- 40 seconds of work, 20 seconds of rest, 4 rounds

· Punches

· Front Kicks

· L/R Combination, Right elbow

· Knees

Headbutt Forward

Combination: L/R Combination, Right Elbow, Forward Headbutt

Inside Defense with counter v. Left punch (live side)

Inside Defense with counter v. Right punch (one counter)

Forward Roll

Drill: Focus Mitts

Striker; non-stop straight punches, the instructor calls out a number of forward rolls (ie. 2, 3, 4….), the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

 

ADVANCED CLASS (D1)

Thai Pads: 2 rounds of 2 minutes

Combos: Power Shots!

20 Straight punches- 2 Sprawls

20 Hooks- 2 Sprawls

10 Round Kicks (Right)- 2 Sprawls

10 Round Kicks (Left)- 2 Sprawls

20 Knees- 2 Sprawls

Plucking/Rowing Defense v. Side Kick

Stick - Overhead defense

Advanced Gun – under the chin, in mouth, grabbing hair etc

Drill: defender eyes closed, defend Stick overhead or Advanced Gun

BEGINNER CLASS (B1)

Straight Punch – emphasize starting from passive stance, or other unprepared positions

Hammerfist Down

Knees — practice knees without grabbing

Choke from Behind with a Push

 

INTERMEDIATE CLASS (D1)

Side Kick

Back Kick

Drill: groups of three; punch pad, third person gives signal to make Side Kick or Back Kick.

Review Choke from the Side

Review Choke from Behind

Drill: Recognize Distance — kick, hammerfist, elbow, or choke defense (from the side or behind)

 

ADVANCED CLASS (D1)

Shuttle Run (start at one end of the room, sprint to first line and back, second line and back, third line and back, etc.) x 5; 1 minute rest between runs, but must do 15 push ups during rest

Gun Front

Gun Behind

Machine Gun Takedown, gunman standing behind the defender Simple

BEGINNER CLASS (B1)

Combination: Left/Right/Left Knee

Combination: Left/Right/Left/Right Knee

Elbows 4-7

Drill: eyes closed; pad holder strikes the defender from various angles behind and the sides; defender gives the appropriate elbow, then turns to give additional strikes.

Choke from the Side - work both sides

 

INTERMEDIATE CLASS (D1)

Back Kick

Drill: Back Kick from either side, then turn and make additional counters

Choke from Behind (review)

Choke from Behind Against Wall

Drill: stand facing wall; from behind, attacker pushes with pad then holds for Back Kick OR makes Choke from Behind Against Wall

 

 

ADVANCED CLASS (D1)

Light Sparring - open hands

One Arm Shoulder Throw

Drill: one attack, one defend; defender makes One Arm Shoulder Throw

Gun from Behind, Touching

Gun from Behind, Hugging Technique

Drill: as above, but a second attacker makes gun threat from behind to the defender at any time

 

 

BEGINNER CLASS (B1)

NOTE: GET THROUGH THE COMBATIVES VERY QUICKLY TO SAVE TIME FOR SELF DEFENSEHammer fist to the Side

Elbow #2

Knees

Drill: attacker pushes with a pad from the side; defender makes either hammer fist or elbow depending on distance, then turns to deliver knees

Choke from the Front with a Push

Choke from Behind with a Push

Drill: eyes closed, either attack

 

INTERMEDIATE CLASS (D1)

Focus Mitts: emphasize hooks and uppercuts

Defense v. Hooks

Defense v. Uppercuts

Ground - Trap and Roll

Ground - Kick Off from Guard

Drill: partner A starts on top in full mount; Partner B makes Trap and Roll; Partner A performs Kick Off from Guard and gets up; slow fighting for a 30-45 seconds; reset

 

ADVANCED CLASS (D1)

Focus Mitts: combos #6 & #7

Single Leg Takedown ("toe pick")

Drill: cover against multiple punches, drop down and make low single leg takedown

Ground - defend kicks while on the ground against multiple attackers (cover head, use basic shin blocks)

Stick Overhead

Drill: start on ground, cover against multiple attackers who are kicking AND one attacker using padded stick; make a low single when possible, get up and defend stick

BEGINNER CLASS (B1)

Straight Punch

Drill: Tabata Punches, 6 rounds

Straight Punch Low

Inside Defense

Inside Defense v. Straight Punch Low

Drill: defend left punch high or low

Drill: defend right punch high or low

Drill: defend left or right, high or low

INTERMEDIATE CLASS (D1)

Hook Punch

Focus Mitts: Combo #4/cover against right hook/Combo #6

Focus Mitts: Combo #3/cover against left hook/Combo #7

Choke from Behind (review)

Choke from Behind with a Pull

Drill: Choke From Behind, static or with pull

 

ADVANCED CLASS (D1)

Thai Pads: Right/Combo #9/Right Round

Thai Pads: Left/Combo #8/Left Round

Gun from Behind at a Distance (attacker's left hand grabbing back of LEFT shoulder)

Note: for the techniques below, have the attacker's left hand grab the back of the defender's RIGHT shoulder, nullifying the technique above.

Machine Gun Takedown - lifting variation

Machine Gun Takedown - face grab variation

 

BEGINNER CLASS (B1)

Punches Straight

Straight Punch Low

Combination: Left/Right combination, Straight Punch Low

Elbow 4-7

Inside Defense v. Straight Punch Low

Choke from the Front with a push

Drill: Eyes closed, defend choke with a push or Inside defense v. Straight Punch Low

 

INTERMEDIATE CLASS (D1)

Muay Thai Pads

Round 1- Cross, Hook, Right Round Kicks, Right Knee

Round 2- Cross, Hook, Cross, Left Round Kicks, Left Knee

Round 3- Cross, Hook, Right Round Kicks, Right Knee,

Cross, Hook, Cross, Left Round Kicks, Left Knee

Choke from Behind with a pull

Drill: Basic combos on pads, Choke from behind with a pull

 

ADVANCED CLASS  (D1)

Thai Pads: Combos 8 & 9 with kick

Thai Pads: Combos 8 & 9 with knee

Advanced Gun- under chin, in mouth, grabbing hair etc.

Advanced Gun- from Kneeling Position

Drill: Punching or Kicking, gun under chin, or gunman from distance orders defender to kneel, then approaches; defender must make the gun defense from a Kneeling position

BEGINNER CLASS (B1)
Punches- Straight
Drill- Punches/Sprint/Push ups
Elbow 4-7
Choke from the side
Drill: Groups of 3; non stop punches, defend choke from the side

INTERMEDIATE CLASS (D1)
Basic Punching and Kicking to large shield
Drill: "in" and "out" on instructors command, practicing distance continuum (kicks, punches, then elbows and knee, etc)
360 Defense with counters
Reflexive Defense v. Front kick
Choke Front Against Wall
Drill: eyes closed, defender defends 360, front kick (reflexive defense) or Choke Front against the Wall, continues with counters until attacker calls time.

ADVANCED CLASS (D1)
Focus Mitts- 3 Rounds of 2 minutes- Non stop combinations - 30 Sec rest.
Overhand Right
Combo- R- Uppercut, L-Hook, Right overhand
One Arm Shoulder Throw
Stick- Overhead defense
Stick- Baseball bat defense
Drill: Defense v. Stick- overhead and baseball bat swing, if possible include One Arm Shoulder throw in the defense.