BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

INTERMEDIATE CLASS (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360.

ADVANCED CLASS (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind- Defend with 2 Back Kick with a Switch (JUST KIDDING)
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch. ]

BEGINNER (B1)

• Elbows 4-7

• DRILL:
  • Groups of 2: Striker and Padholder.
  • Padholder moves around cueing Striker for any Elbow, emphasizing Elbow 4-7

• Roundhouse Kick

• DRILL:
  • Groups of 2: Striker and Padholder.
  • Padholder cues for 1-3 RHK, cueing with pad for appropriate side.

• Choke Rear w/ Push

• DRILL - FINAL:
  • Roaming Attackers apply Rear Choke w/ Push.
  • Throughout drill instructor should position an object to be the “exit.”
  • After defending, Defenders must scan, find and run to the object before resetting.

 

---

INTERMEDIATE (D1)

• Ground - Fall Break High

• Ground - Trap, Buck & Roll

• Ground - Elbow Escape

• DRILL: Role Reversal/Roaming Attacker
  • Defenders begin spread out around room, neutral, eyes closed.
  • Roaming Attackers grab shoulders and pull Defender onto back.
  • Defender should perform Fall Break and Attacker Mounts.
  • Defender attempts to gain dominant position.
  • Upon doing so, the Defender runs to designated point in room to perform assigned exercise.
  • Meanwhile person who was just defended against lays on back, eyes closed.
  • After completing exercise, student should roam and mount/attack any person on back.

• Choke Rear w/ Pull

• DRILL - FINAL:
  • Same as above.
  • However, roaming Attackers apply Rear Choke w/ Pull attempting to pull Defender onto back.
  • Defender should either perform Choke Defense or Fall Break depending on success of Attacker.
  • If taken to ground, Attacker should mount.
  • Regardless of defense, ATTACKER should then setup as a Defender, Defender runs to for exercise, then becomes an Attacker.

 

---

ADVANCED (D1)

• 2 Jumping Front Kicks

• Ground - Leg Triangle from Guard

• Ground - Guillotine

• Ground - Guillotine Defense

*For all Ground techniques, increase intensity/resistance of Attacker.

• DRILL - FINAL:
  • Groups of 2: Padholder and Striker.
  • Striker begins by sending 2 Jumping Front Kicks “knocking” Padholder onto back (and throwing pad away).
  • Striker dives into guard attempting to send strikes.
  • Person on back should attempt to apply Triangle or Guillotine.
  • If Guillotine is applied, person on top should apply defense.
  • Rotate starting roles each round.

 

BEGINNER CLASS (B1)

Straight punch with Advance

Choke from the Front- Review (2 Handed)

Choke from the Front with a push

Drill: Slow work; feel the difference between a static choke or a choke with a push

Inside Defense from Passive Position

Drill: defend against a punch OR a static choke OR a choke with a push

 

INTERMEDIATE CLASS (D1)

Focus Mitts – Left/Right/Left Hook/Right Cross (build combination slowly)

360 defense with counter attacks

Reflexive defense v. Front Kick

Drill: Eyes closed, attacker gives verbal signal and them makes either 360 or Front Kick to the Groin; defender must make reflexive defense v. Front Kick OR 360 with counter attacks

 

ADVANCED CLASS (D1)

Overhand Right Punch

Focus Mitts- 2 rounds of 5 minutes; incorporate Overhand Right punch in combinations

One Arm Shoulder Throw

Drill: Any level 1 or level 2 techniques; One Arm shoulder Throw, if available

Stick- Overhead defense

Drill: Groups of 3; 1 round of 90 seconds; Light Sparring (open hand/Shin Guards on); Defender; light sparring with partner, 3rd person (attacker); gives a verbal signal and makes an Overhead stick attack, defender; defends and continues with sparring.

BEGINNER CLASS (B1)

Punches-Straight

Hammerfist Downward

Round Kick (Both sides)

Conditioning Drill: 1 round of 3 minutes

10 Punches - Straight

1 Sprawl

10 Hammerfist Downward

1 Sprawl

10 Front Kicks (Both sides)

1 Sprawl

10 Round Kicks (Both sides)

1 Sprawl

*Run a lap around the room then start again from the top!

Inside Defense

Drill: defender starts from the ground, does 5 push ups and quickly stands up; once the defender is on his/her feet, the attacker makes an Inside defense attack or holds a pad for Punches; defender makes the appropriate defense or attacks the pad until pad holder calls “time!”, reset!

Choke from the side

Choke from behind with a push

 

INTERMEDIATE CLASS (D1)

Focus mitt combinations 1-4 (experienced students, try opposite stance OR add a sprawl) 3 rounds of 2 minutes

Defense v. Hook (extended)

Defense v. Hook (Covering)

Drill: Focus mitt combinations 1-4; anytime during the drill, pad holder attacks with a hook punch, striker; make a successful defense and continue working the combinations

Choke from Behind with a pull

Drill: defender; non stop strikes on the pad, defend Choke from behind with a pull and continue attacking the pad

 

ADVANCED CLASS (D1)

Scissor Round Kick

Spinning Heel Kick

Kicking combination: Scissor Round Kick/Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stopping Defense v. Spinning Heel Kick

Stick – Baseball bat swing

Drill: Eyes Closed, attacker gives a verbal signal and attacks with a Spinning Heel Kick (Slowly!) OR baseball bat swing (Also Slowly!)

BEGINNER CLASS (B1)
Movement -Fighting stance
Palm Heel Strikes
Round Kick
Choke from the Front one handed pluck
Drill- Eyes Closed, defender either gets choked and has to defend or gets popped with a pad and makes palm heel strikes until pad holder call time

INTERMEDIATE CLASS (D1)
Hook Punch
Headbutt Forward
Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward
Reflexive Defense v. Front Kick
Inside Defense v. Right (1 counter)
Inside Defense v. Left punch
Drill: eyes closed; verbal signal; rest to either straight punch or Front Kick
Choke from Behind with a pull

ADVANCED CLASS (D1)
Tabata Punches= 8 Rounds, 20 sec full speed, 10 sec Rest
Scissor Front Kick
Plucking/Rowing Defense v. Side Kick
Redirecting Defense v. High Side Kick
Advanced Gun- Under chin, in mouth , grabbing hair etc.
Advanced Gun- from behind, attacker close ( hugging defense)

BEGINNER CLASS (B1)

Palm Heel Strikes

DRILL: Palm & Switch

Grps 2, Striker, Padholder. Striker sends all out Palm Heels. On “SWITCH” Striker takes pad and partner begins striking ASAP. Alternate for several rounds, switching partners occasionally.

Inside Defense

DRILL: Roaming Attacker

Defenders spread throughout room in fighting stance. Attackers find Defender and send an attack for Inside Defense.

Choke Front - 1 Hand Pluck

DRILL - FINAL: Roaming Attacker

Defenders spread throughout room in fighting stance. Attackers can send attack for Inside Defense or apply Choke.

_____________

INTERMEDIATE CLASS (D1)

Headbutt Forward

Headbutt Backward

DRILL:

Grps 2, Striker, Padholder. Striker stands near wall, eyes closed, spinning slowly. Padholder cues with pad tap. Striker opens eyes, sends appropriate Headbutt, then orients to apply Clinch, turn Padholder toward wall and send several knees. Reset.

Choke Front Against Wall

Choke Rear Against Wall

DRILL - FINAL:

Same setup as above, but partner can either cue for Headbutt/Knee combo or apply either Choke w/ Push.

_____________

ADVANCED CLASS (D1)

Review: Pluck/Row Defense vs. Front Kick

Pluck/Row Defense vs. Side Kick

DRILL:

Grps 2, Defender/Striker, Attacker/Padholder. Attacker cues and sends either Front or Side Kick while holding tombstone. Defend and send counter burst to pad.

Review: Gun Front

Advanced Gun - Kneeling

Advanced Gun - Ground, in Guard

DRILL - FINAL:

Grps 2, Attacker, Defender. Defender begins kneeling. As defense begins, Attacker can apply resistance, attempting, but not requiring, to push the Defender onto back/into guard. Regardless of how/where the fight goes, Defender should attempt to adapt staying off line of fire/maintaining control at minimum.

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
One Arm Shoulder Throw
Headlock Behind, attacker jumping (throw)

Final Drill: groups of 3
Cue for 2 Jumping Front Kicks (as attacker is stunned by the ninja awesomeness) finish with One Arm Shoulder Throw.  3rd person can jump on back for Headlock from Behind (throw)

BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, on instructors signal- Jump Knee tuck, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

INTERMEDIATE CLASS (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Groups of 3; Dim the lights, blast the music (the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360, finds the pad holder and makes non-stop strikes until pad holders calls time. Reset!

ADVANCED CLASS (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch.

BEGINNER CLASS (A3)

Straight Punches

Elbows 1-3

Combo: Left/Right/Left Elbow – burst forward on elbow, and treat it a little like a left hook

Front Kick

Choke Front (2 hands) – for counterattacks, after the front kick make Left/Right/Left Elbow

 

INTERMEDIATE CLASS (C3)

Uppercut

Combo: right uppercut/left hook

Combo: left uppercut/right hook

Bearhug from Behind (arms free)

Bearhug from Behind (arms caught)

Bearhug from Behind (lifting)

 

ADVANCED CLASS (C3)

Thai Pads: Combos 1-4 – 3 rounds. After the first round, include sprawl/right cross with every combination

Double Leg Takedown – emphasize shooting to the lead leg to avoid a strong knee from the opponent’s rear leg

Side Control

Arm Lock from Side Control

BEGINNER CLASS (A3)

Front Kick Vertical Target

Knees

Left/Right Combo

Drill: Pad holder moves around with pad, then gives signal to strike; defender makes Front Kick Vertical Target/Left/Right/Right knee

Ground - Back Position and Movement

Ground - Front Kick

Ground - Get Up

Drill: start on ground, kick and get up, then make the combination

 

INTERMEDIATE CLASS (C3)

Hooks

Pre-emptive Strike: right hook from modified fighting (deescalation) stance

Bearhug Front, Arms Caught

Bearhug Behind, Arms Caught

Bearhug Behind, Lifting

Bearhug Front, Lifting (arms free and arms caught)

Drill: eyes closed, any of these bear hugs

 

ADVANCED CLASS (C3)

Focus Mitts: Combos 1-4

Simple Takedown

Focus Mitts: Combos 1-4, include takedown

Gun From Behind, Touching