BEGINNER CLASS (A1)
Palm Heel Strikes
Basic Takedown Defense
Drill: Palm Heel Strikes; now and then, pad holder bursts forward (after punches) and the defender must make Basic Takedown Defense
360
Choke Front (2 hands)
Drill: attacker makes Choke Front; defender defends; attacker steps back, then makes a 360 attack; defender must defend 360 and continue with counterattacks.
INTERMEDIATE CLASS (A1)
Combo #8 – Right Uppercut/Left Hook/Right Cross
Combo #9 – Left Uppercut/Right Cross/Left Hook
Combo #10 – Right Uppercut/Left Hook/Right Cross/Left Uppercut/Right Cross/Left Hook
Bearhug Front Leverage on Neck – have the attacker hide his head in different positions
ADVANCED CLASS (A1)
Thai Pads – opposite stance
Gun from Behind (touching)
Gun Back of Head
Gun to the Side of the Head
Drill: striking, Gun Back, Gun Back of Head or Gun to the Side of the head
BEGINNER CLASS (A1)
Shadow Boxing – 4 punches moving forward, 4 punches moving backward
Straight Punches
Drill: On instructor’s signal, Striker must drive the pad holder across the room using straight punches.
Ground – Back Position and Movement
Ground- Front Kick
Ground – Getting Up; practice getting up on both sides!
Drill: “Up – Down” — The entire class is Shadow boxing; On instructors signal “Down!” every one SAFELY sits down (no break falls) and quickly gets into Ground-Back Position, moving around as though some one is trying to flank them, switching legs as they move. One instructor signal “Up!”, execute a Front Kick and get up quickly using proper Ground-Getting up technique and continue shadow boxing.
INTERMEDIATE CLASS
Combo #8 (right uppercut/left hook/right cross); then add right elbow
Bearhug Front Arms Free – neck leverage
Bearhug Variation — one arm free; try both neck leverage with one arm AND/OR groin strikes with the trapped hand
Drill: eyes closed, any bearhug variation from the front
ADVANCED CLASS
Review Gun from the Front
Gun to the Side of the Head
Gun to the Side Behind Arm
Gun to the Side in Front of Arm
Drill: Groups of 4-5; 2 rounds of 90 seconds- Round 1- Slow and Smooth; Round 2- Fast and aggressive! 1 defender, non-stop Gun Defense.
BEGINNER (A1)
Punches Left/Right Combination
DRILL : Slow & GO!
Grps 2, Padholder, Striker. SLOW!=Less frequent power straights. GO!=All out straights.
Knees w/ Clinch
Basic Takedown Defense
DRILL : Reaction
Grps 2, Padholder, Striker. Striker neutral, eyes closed. Padholder can cue with distance for straight punches + clinch/knees OR cue and rush in for “tackle”, striker stops takedown and counters with knees.
Ground Back Position/Getup
DRILL : FINAL
Grps 2, Atkr, Defr. Defenders begin on backs. Attackers begin various distances away holding pad. When attacker begins to get up, attacker rushes attempting to get as close as possible. Depending on distance after getting up, defender sends punches or clinches for knees.
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INTERMEDIATE (A1)
Advancing Front Kick (Neutral and Fighting)
Defense v. Front Kick (Redirect)
Ground - Kick of from Guard
Ground - Choke from the Side
FLOW:
Gps 2, A/B. A attacks with advancing kick. B defends. A ends up on back, either taken down by B or simply falls. B attacks with Ground Side Choke. Reset.
DRILL : FINAL
Same as flow above. However, after falling to ground, can attempt to intercept/fight off choke before being set.
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ADVANCED (A1)
DRILL : W/U - Front Kick Review
Grps 2, Striker, Padholder. Striker sends assigned kick for about 30 seconds, then pass pad. FGK, Knee w/o Clinch, DFK, FKVT
Jumping Front Kick
Mouth of Hand Punch
DRILL : Reaction
Grps 2, Striker, Padholder. Instructor cues for KICK! or PUNCH! indicating which strike to send first. After cued strike, striker should continue to string strikes together until instructor cues to RESET!
Ground - Knife Defense while Mounted
Ground Sparring
Grps 2. Designate A/B. Begin in various positions on the ground (Back to Back, Kneeling, Mount, Guard, etc.) Goal is to gain dominant position/tap. 60s rounds. About 15-30 seconds into each round, call “FREEZE!” and cue A/B. Both stand and whoever was cued alternates sending light-ish Jumping Front Kicks to partner’s stomach. Return to ground and resume whatever is left of 60s.
BEGINNER (A1)
Warmup Drill: Slow & GO!: Hammerfist Forward
Side Hammerfist
Knees w/ Clinch
Drill: All out Straights/Hammerfist Forward. Second padholder cues for Side Hammer + Clinch Knees
Choke from Behind
INTERMEDIATE (A1)
Warmup Combo: Forward or Rear FGK + L/R/L/R Punch
Advancing Front Groin Kick
Defense vs. Front Kick (Redirect)
Defense vs. Front Kick (Stopping)
Bearhug Arms Free (Space)
*Focus on incorporating FGK into defense, not just a ton of knees.
ADVANCED (A1)
Jumping Side Kick
Jumping Round House Kick
Drill: Ninja in the Middle
Grps of 3, Striker, 2 Padholders. Striker in middle. Padholders move around cuing for Jumping Side/Round Kick
Gun from the Side of the Head
Gun from the Side Behind the Arm
Gun from the Side Front of Arm (if time)
BEGINNER CLASS (A1)
Basic Takedown Defense
Straight Punches – Use focus mitts
Elbow #1
Combo: Left/Right/Right Elbow
Drill: Left/Right/pad holder moves forward/defender makes Basic Takedown Defense/Elbow #1 to focus mitt
Choke Front
Choke Behind
Drill: eyes closed, either choke
INTERMEDIATE CLASS (A1)
Focus Mitt/Disturbing Drill — left/right combo on command, partner striking with mitts to disturb; defender must cover
Uppercut Punch
Combination: Right uppercut/Left Uppercut/Right uppercut/Left Hook/Right Cross.
Bearhug Front, Arms Caught
Drill: Focus Mitts: combinations on focus mitts, any level bearhug front, arms caught- incorporate uppercuts in your counter attacks.
ADVANCED CLASS (A1)
Warm up punches and kicks
Super Tabata drill: 2 rounds 50 seconds on, 10 seconds rest of punches; 2 rounds of kicks; then 2 rounds of Knees.
Gun Behind
Gun Behind Walking
Gun Behind Distance
BEGINNER (A1)
Warmup Drill:
Strikers eyes closed. PH cues with pad push, causing to step back. Gain balance, burst in with straight punches.
Front Kick Vertical Target
Wrist Releases
Drill: Roaming Attacker
Multiple padholders, some with FM on right hand, others right. Defenders eyes closed. PH cues by grabbing wrist, either grabbing lightly or HARD! If light, apply release, if HARD, send strikes to focus mitt.
Side Choke
Final Drill:
Groups of 2 alternate between applying/defending various wrist releases. Roaming attackers apply side choke to either person.
INTERMEDIATE (A1)
Forward/Backward Rolls
Drill:
Grps of 2. PH + Striker. Striker begins at one pad, all out combative based on instructor cue. Instructor cues for forward or back roll. Striker performs and PH follows. Striker gets up and sends next combative.
Thai Pad Round Kick Review
Defense vs. Low Round Kick (absorb)
Defense vs. Low Round Kick (shin block)
Drill:
Same as above but PH can cue for Thai Pad combo or send RHK for defenses. Roll on cue.
Side Headlock OR Light Sparring A/B. Instructor cues letter and forward/backward for roll. Partner chases, after roll, continue sparring.
ADVANCED (A1)
Thai Pad Combos:
PH cues “switch” causing striker to switch fighting stance. Alternate stances on cue.
Jumping Round House Kick
Cavaliers 1-4
Knife - Downward, Upward and Straight Stab (emphasize cavaliers, but build intensity)
Final Drill:
Padholder cues for either side Jumping RHK. Roaming attacker cues to attack with knife.
BEGINNER CLASS (A1)
Stance – Passive, Fighting
Movement in Fight stance
Left/Right Combination
Front kick to the Groin
Drill: Ascending Ladder Combatives:
Round 1– 2 Straight Punches, 1 Burpee, 4 Straight Punches, 1 Burpee, 6 Straight Punches, 1 Burpee, 8 Straight Punches, 1 Burpee, 10 Straight Punches, 1 Burpee.
Round 2– 2 Front Kicks Groin, 2 Burpees, 4 Front Kicks Groin, 2 Burpees, 6 Front Kicks Groin, 2 Burpees, , 8 Front Kicks Groin, 2 Burpees, 10 Front Kicks Groin, 2 Burpees,
Choke from the front, 2 handed pluck
Drill – Eyes closed, defender either gets choked and has to defend or gets popped with a pad and makes punches to the pad until pad holder calls time.
INTERMEDIATE CLASS (A1)
Hook punch
Headbutt forward
Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward
Kick off from guard
Choke from the Side on the Ground – show kicking first, similar to kick off from guard
Choke from the Side on the Ground – arm bar
Drill: Choke from the Side — if the attacker stays close, use arm bar; if you can make space,kick him away; get up and work focus mitts (use today’s combo) then drop down and restart.
ADVANCED CLASS (A1)
Focus mitt or Thai pads one round regular stance, next round opposite stance opposite stance
Drill: Groups of 3; Belt Drill with Thai pads or Focus Mitts Mash up! 1 Round of 90 seconds.
Mouth of hand punch
Review headlock side from earlier levels
Headlock spinning inward
Headlock neck break
BEGINNER CLASS (A1)
Straight Punches
Groin Kick
Drill: A/B drill with straight punches or groin kicks
Choke from the Side
Drill: eyes closed, choke from either side
Drill: eyes closed, choke from the side or strikes from any angle (hammer fist, straight punches, groin kicks)
INTERMEDIATE CLASS (A1)
Hook Punch
Uppercut Punch
Combo #8 (Right Uppercut/Left Hook/Right Straight)
Combo #9 (Left Uppercut/Right Straight/Left Hook)
Defense v. Front Kick to the Groin (redirect)
Defense v. Low Round Kick (absorb)
Drill: pad holder moves around and calls out punch combinations OR makes a low kick
ADVANCED CLASS (A1)
Thai Pads: Combo #9 (Left uppercut/Right Cross/Left Hook) with Right Knee
Thai Pads: after the knee, pad holder shoots and striker must sprawl
Gun from the Front
Gun from Behind (Touching)
Drill: gun techniques hold packages, bags, etc. in hands; ALSO, gunman moving, pointing the gun in different directions so that the defender must wait for an opportunity.
BEGINNER CLASS (A1)
L/R Combination
Knee
Front Kick Groin
Round Kick
Drill: 3 Round Drill
Choke from Front (2 Hands)
Choke from Behind
Drill: Groups of 4-5; one defender- non stop attacks, 1st round slow and easy, 2nd round fast and aggressive
INTERMEDIATE CLASS (A1)
Belt Drill
Hook Punch
Headbutt forward
Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward
Ground- Kick off from guard
Ground- Choke from the Side
Drill: Choke from the Side Ground- make space, kick attacker away; get up and work focus mitts (using today's combo) then drop down and restart.
ADVANCED CLASS (A1)
Round Kick
Jumping Round Kick
Scissor Round Kick
Knife Downward Stab
Knife Threat
Drill: eyes closed, open on command, recognize Downward Stab v. Knife Threat
BEGINNER CLASS (A1)
Warmup Drill: Follow the Leader (Footwork Focus)
Groups of 2. One partner leads moving various directions in fighting stance, other partner mirrors movement. Switch roles.
Hammerfist Forward Review:
Side Hammerfist
Drill: Groups of 3, striker sends straight punches to padholder 1. Padholder 2 approaches for Side Hammerfist, striker transitions to Padholder 2 for straights.
Rear Choke
Final Drill:
Same as above, but 3rd person can choose to present pad for Side Hammerfist OR attack with Rear Choke.
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INTERMEDIATE (A1)
Forward/Backward Rolls
Drill:
Grps of 2. PH + Striker. Striker begins at one pad, all out combative based on instructor cue. Instructor cues for forward or back roll. Striker performs and PH follows. Striker gets up and sends next combative.
Thai Pad Round Kick Review
Defense vs. Low Round Kick (absorb)
Defense vs. Low Round Kick (shin block)
Drill:
Same as above but PH can cue for Thai Pad combo or send RHK for defenses. Roll on cue.
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ADVANCED (A1)
Warmup: Kicks Across Room
Right: Front Kick Groin, Front Kick Vertical Target, Round Kick, Side Kick, Back Kick...switch stance
Left: Front Kick Groin, Front Kick Vertical Target, Rounder Kick, Side Kick, Back Kick
Jumping Kicks:
-Front
-Side
-Round
Knife - threat, def. to dead side
Knife - threat, def. to live side
Final Drill:
Roaming attacker. Threatens with knife. Can choose to attack with any knife stab before or during the knife threat defense.
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