BEGINNER CLASS (A1)

Wrist Releases as part of warm up

Combo: Left/Right/Right/

Movement - retreat slightly out of range, then back in

Advanced Straight Punch (emphasis strong side)

Combo: Left/Right/shift out of range/Advancing Right

Knees - emphasize switch knee with the forward leg

Combo: Left/right/shift out of range/Advancing Right/Left Knee

Choke from the Side

 

INTERMEDIATE CLASS (A1)

Focus Mitts: Combo # 8 (Right Upper/Left Hook/Right)

Focus Mitts: Combo #9 (Left Upper/Right/Left Hook)

Defense v. Low Round (shin block)

Defense v. Low Round (absorb)

Defense v. Front Kick (redirect)

Drill: defend any low kick (slow, then faster)

Drill: as above, but include some straight punches

 

ADVANCED CLASS (A1)

Thai Pads: Left/Right/Right/Left Hook/Right Knee

Thai Pads: Left/Right/shift back out of range/Right/Left Knee

Headlock from the Side, Spinning Inward

Gun from the Side, in Front of Arm

Drill: eyes closed, either gun or headlock

BEGINNER CLASS (A1)
Punches- Straight
Drill- Punches/Sprint/Push ups
Elbow 1-3
Choke from the side
Drill: Groups of 3; non stop punches, defend choke from the side

INTERMEDIATE CLASS (A1)
Basic Punching and Kicking to large shield
Drill: "in" and "out" on instructors command, practicing distance continuum (kicks, punches, then elbows and knee, etc)
Front Kick with Advance (fighting and neutral)
Defense v. Low Round Kick (absorb)
Defense v. Front Kick (stoping)
Bearhug Front Arms free (space)
Bearhug Front Arms free (neck leverage)

ADVANCED CLASS (A1)
Focus Mitts- 3 Rounds of 2 minutes- Non stop combinations - 30 Sec rest. (opposite stance)
Mouth of Hand Punch
Combo- R- Uppercut, L-Hook, Mouth of Hand Punch
Gun from Behind (touching)
Gun from the side, Behind the Arm

BEGINNER CLASS (A3)

Straight Punches

Left/Right Combo

Left/Left/Right - focus on making both left punches strong

Left/Right/Right - focus on making the second right punch strong

Front Kick Vertical Target

Round Kick

Combo - Left Front Kick/Right Round Kick

Combo: Right Front Kick/Left Round Kick

Drill: any hand combo or kick comob

 

INTERMEDIATE CLASS (A3)

Thai Pads - 3 rounds of 2 minutes, basic combinations

Thai pads - work "drop step/left cross/right hook" (switching stances suddenly)

Thai pads - work "drop step/left round kick"

Thai Pads - Combos #3 and #4, finishing with Elbow

Thai Pads - 3 rounds of 3 minutes, incorporate elbows and drop step

 

ADVANCED CLASS (A3)

Thai Pads - 3 rounds of 3 minutes

Spinning Heel Kick

Focus Mitts - 3 rounds of 3 minutes, incorporate spinning heel kick

Defense v. Spinning Heel Kick (sliding defense)

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)
Straight Punches
Drill: Belt Drill
Advancing Straight Punch
Drill: Advancing straight punch on pad from one end of the mat to the other. Pad holder and Striker do two burpees and then sprint back to starting point and switch roles until Instructor calls time.
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)
Movement- Shadow Boxing w/o Punches or Kicks
Punches- Left/Right combination
Combination- Left/Right/Right Elbow Strike
Drill: Light striking on the pad with straight punches; on the pad holder’s command (“Go”) burst in with Left/Right/Right Elbow 3x aggressively, then move back out and continue with light strikes.
360 Defense
Choke from the Front (2-handed)
Drill: Start with packages in hand and eyes closed, attacker either makes a choke from front or gives a verbal signal and makes 360.

INTERMEDIATE CLASS (A3)
Hook Punch
Focus Mitt Drill: Mitt holder throws looping hook with either left or right. Striker bobs & weaves, then throws combo 6 or  7 to counter.
Defense vs. Low Round Kick (adsorbing & shin block)
Sparring Drill: 1-for-1 partners take turns either throwing a hook or a low round kick. Defender either bobs & weaves or uses a kick defense. In either case, defender should counter with either combo 6 or 7.
Bearhug from Behind Arms Caught

ADVANCED CLASS (A3)
Thai Pads: Combos 8 & 9 with knees, 2 rounds of 2 minutes
One Arm Shoulder Throw
Drill: Clinch work to One Arm Shoulder Throw
Stick v. Left Handed Attacker

BEGINNER CLASS (A3)

Left/Right Combination

Knees

Combo: Left/Right/Right Knee

Basic Clinch Defense (position for knees)

Drill: make the combination above; then pad holder tries to push forward, drop below elbow, etc. Defender must maintain position and then give another knee when possible

Ground - Back Position

Ground - Front Kick

Ground - Get Up

Drill: as above, but sometimes pad holder says "down!" Defender must drop down onto her back, kick the pad, and them get up

 

INTERMEDIATE CLASS (A3)

Front Kick with Advance

Drill: eyes closed; pad holder pushes the defender; defender recovers and makes Front Kick With Advance

Hair Grab from the Side

Drill: as above, but attacker can either push with pad or make Hair Grab From Side

Ground - Arm Bar From Guard

 

ADVANCED CLASS (A3)

Thai Pads - 1 round of four minutes!

Knife Downward Stab

Stick Overhead

Two Attacks - stick and knife

BEGINNER CLASS (A3)

Straight Punches (review)

Knees (without grabbing)

360 Defense

Choke From Behind

Drill: defender strikes a pad with punches and knees; at any time, another attacker can give a verbal signal and make. 360 from the side OR make Choke From Behind.

 

INTERMEDIATE CLASS (A3)

Striking Review: straight punches, front kick to groin, round kicks

Outside Defenses 1-5

Drill: group of 3; defender punches a pad; third person makes straight punch from the side at any time; defender must defend, make counterattacks, then continue to strike the pad

Bearhug From Behind, Arms Free

Drill: as above, but include Bearhug From Behind also

 

ADVANCED CLASS (A3)

Front Kick Vertical Target

Two Front Kicks with a Switch

Gun From The Front - attacker holding shirt with left hand (regular technique)

Gun From The Front - Machine Gun Takedown (attacker reaching across defender's body with left hand)

BEGINNER CLASS (A3)

Conditioning!

Movement- Fighting Stance Moving Forward, Left, Right, Back

Palm Heel Strikes

Front Kick Groin

A/B Drill

L/R Combination

Knees

Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds

Choke from behind

Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind

 

INTERMEDIATE CLASS (A3)

Belt Drill

Hook Punch

Uppercut Punch

Combination: Left Uppercutt/Right Cross/Switch Left Round Kick (left leg)

Combination: L/R Uppercut/Left Hook/Right Cross/Right Round Kick

Defense v. Low Round Kick (absorbing)

Drill: Light Sparring-2 rounds of 90 seconds- include low round kicks

Hair Grab Behind

Bearhug from Behind

Drill: Groups of 3; Light Sparring (open hands), one defender, one attacker and one sparring opponent; At any point during the sparring match the attacker attacks with a Bearhug form behind OR Hair Grab from behind. Defender makes the appropriate defense and continues to spar.

 

ADVANCED CLASS (A3)

Warm up with light Sparing: 2 rounds of 2 minutes, Open hand, Shin Guards on

Sparring: Gear on; 2 rounds of 90 seconds

Stress Sparring Drill: 1 round-3 min; Groups of 3, one large shield, 2 sparring opponents and one pad holder; Fighter-A; non stop strikes on pad, on instructors signal “FIGHT!” , Fighter-B advances towards Fighter A and they start to spar; on instructors signal “BACK!” Fighter A-gets back on working the pad with non-stop

strikes- repeat!

Stick- Dead Side

Stick- Left handed attacker

Beginner (A3)

Palm Heel Strike

Front Kick to Groin

Knees

Partners; Curved Kick Shield

Round 1: Target recognition for 2 Palm Heel Strikes or 1 Front Kick Groin

Round 2: Pad holder can call “TAKEDOWN” at any time. Striker makes Basic Takedown Defense, knee,  and spins on centerline for one more knee

Drill: Multiple Attacker Stack. Groups of 3. 2 pad holders. Defender tries to stack attackers.

Basic Ground Position

Front Kick from the Ground

Round Kick from the Ground

Drill: Multiple Attacker Stack + Ground. Attackers can call “DOWN!”. Defender gets in Basic Ground Position, attacks closest target, grabs leg of defender to side to get up.

 

Intermediate (A3)

Thai Pads and Shin Guards

Drill: Combinations 1-4 with a kick. Pad holder can throw the low round kick to striker. Striker defends using the shin block.

Drill: Same as previous drill, but after performing shin block, striker touches defending leg down and then launches that same leg to return with a body level round kick to the Thai pads.

Drill: Puke round! 30 seconds power punches Left/Right combination. 30 seconds 2 round kicks right, 2 round kicks left. 30 seconds speed punches.

Bearhug from the Front, Arms Free

Bearhug from the Front, Lifting

Drill: Circle of Death. Break class into small groups of 3 or 4. 1 defender, everyone else is an attacker. Defender stands in neutral with eyes closed. Attackers can apply Bearhug from the Front, Arms Free OR Bearhug from the Front, Lifting OR any Level 1 self defense technique.

 

Advanced (A3)

Focus mitts; 4 minute rounds

Round 1: Free work on the focus mitts adding Spinning Outside Slap Kick to any combination ending in hook punch (combinations 3, 7, or 9). Show students how to use the hook to cover/distract from initial step across centerline that sets up spin.

Round 2: Focus mitts in opposite stance. Spinning Outside Slap Kick from opposite stance only required for black belts and black belt candidates.

Double Leg Takedown

Hip Throw

Drill: A/B Drill. A’s can attack B’s with any Level 1-3 self defense technique. B’s finish with the initial set up for a Hip Throw when possible/appropriate.