BEGINNER CLASS (A2)
Fighting Stance
Movement in Fighting Stance – Left, Right, Forward, Backward
Review Technical Stand-up
Ground – Side Position
Ground – Side Kick
Drill: Zombie drill. 1 kick shield holder, 1 striker. Striker starts in side position on the ground in front of pad holder. Striker’s 1st side kick to pad holder starts the drill. Striker’s goal is to create enough space to execute a technical standup into fighting position and move away. Pad holder continuously move forward towards striker. Note: pad holders should adjust the level of difficulty to help train their partner for success. Every pad holder should start as a slow zombie and build up to fast zombies as their striker has success in creating enough space to stand up.

INTERMEDIATE CLASS (A2)
Focus Mitts: Left/Right/cover v. right hook/Right
Focus Mitts: Left/Right/Left Hook/cover v. left hook/Left Hook
Defensive Front Kick
Side Positions and Strikes
Arm Lock from Side Control
Drill: light Defense Front Kick to opponent’s body (no pad); opponent falls down; defender drops into Side Control, makes some strikes, then makes Arm Lock.

ADVANCED CLASS (A2)
Thai Pads: 3 rounds of 3 minutes – 1st round all combos end with 1 round kick. 2nd round, 2 kicks. 3rd round 3 kicks.
Side Kick Review
Plucking/Row Defense v. Medium Side Kick
Redirecting Defense v. High Side Kick
Light Sparring: try to include side kicks into your sparring rounds

BEGINNER (A2)

WARMUP:

Straights, Elbow 1, Knees

Advancing Straight Punch

COMBO:

Advancing L/R Straight + R Elbow + Clinch Knee

Inside Defenses

DRILL:

Defenders in fighting stance, eyes closed. Attackers roam cueing and sending straight for defense or holding pad for combo above.

Choke Front - 1 Handed

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INTERMEDIATE (A2)
WARMUP: Plow the Field

Grps 3. Striker, Padholder, Bungee holder. Striker, Bungee start at one end of gym, padholder at opposite end. Striker must run/crawl to pad while partner gives resistance with bungee. Once to pad, send all out strikes to pad while partner continues to provide resistance. Reset for several rounds.

Inside Defense v. Left/Right (Lean Back and Trap)

Inside Defense v. Left/Right (1 Hand)

Bearhug Behind Arms Caught

Bearhug Behind Arms Caught (Remove Arms)

DRILL - FINAL:

Grps 3, Padholder, Defender, Attacker. Defender neutral, eyes closed. Padholder cues by pushing defender back toward attacker with pad. Attacker applies Bearhug. If possible, defender should remove hands and begin sending strikes to pad while attacker pulls giving resistance. If defender cannot remove hands, perform bearhug defense then all out strikes to pad. Regardless padholder cues to RESET!

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ADVANCED (A2)

WARMUP:

Grps 2. Sparring Gear On. One person in mount. On “BEGIN!”, person on top begins sending strikes, person on bottom covers/absorbs. On “GO!” person on bottom performs trap, buck and roll. Once in guard, person on top begins sending strikes as person on bottom absorbs. On “GO!” person on bottom kicks off from guard. Reset with each beginning in opposite starting positions.

2 Jumping Front Kicks

Jumping Round Kick

**For both kicks progress to starting from a kneeling position and getting to feet (stand or jump to) before performing the kick(s).

Gun Front Review

Gun Front - From Kneeling Position

BEGINNER CLASS (A2)

Movement

Drill: Follow the Leader with footwork

Straight Punches: Left/Right/Right

Round Kick (emphasize forward leg with step or switch feet)

Combination: Left/Right/Right/Left Round Kick

Choke Front Push

Choke Front Push Against Wall

 

INTERMEDIATE CLASS (A2)

Defensive Front Kick

Drill: groups of 3; punches and elbows to a pad; when a second pad holder approaches, turn to the new attacker and make Defensive Front Kick, then continue striking that pad

Ground: Side Mount

Ground: Hip Escape from Side Mount

Ground: Arm Lock

 

ADVANCED CLASS (A2)

Combo: Left Front Kick Vertical Target/Right Cross/Left Hook/Right Straight/Left Elbow #1

Hip Throw – hook under arm; if experienced, practice opposite side

Sparring Drill: one attack/one defender; defender try to incorporate Hip Throw into counterattacks

Knife Forward Slash

Knife Back Slash

Note: if experienced, make the slashes very straight, almost like straight stab.

BEGINNER CLASS (A2)
Punches- L/Right Combo
Drill: parker calls out punching combo ("Left, Left, Right!", Right, Left, Right!", etc.)
Inside Defense
Choke form the Front with a push- work both sides
Drill: defender- eyes closed, defend choke from the Front with a push with various angles or on attackers verbal signal make Inside Defense.

INTERMEDIATE CLASS (A2)
Review basic strikes- Straight punches, Hammerfist etc.
Drill: 3- 45 second rounds of non-stop AGGRESSIVE strikes, 15 second rest between rounds, movement, light strikes 70% speed/Power.
Defensive Front Kick
Knees- Thai Clinch (quick review)
Combo: Defensive Front Kick, Knees- Thai Clinch
Inside Defense v. Left/Right
Bearhug from behind Arms Free
Drill: defend Bearhug or Inside Defense v. Left/Right, eyes closed

ADVANCED CLASS (A2)
Conditioning Drill:
Left/Right/Right Elbow x 10
10 Push Ups
10 Round Kicks (5 each side)
10 Sit up/ Stand up (partner assist)

4 Rounds as fast as possible, then switch with your partner. See which pair can finish first!

Knife- kick from distance
Knife- defense v. downward stab
Knife- defense v. upward stab
Drill: Groups of 4-5, one large shield; defender; non-stop strikes, attackers; non-stop attacks (any level 1&2, include Knife attacks)

Beginner (A2)

Straight Punch with Advance

Round Kick

Drill: Partners and curved kick shield. Partners begin at one end of the mat. Striker makes Straight punch with Advance all the way to other end of the mat, then 5 round kicks right and 5 round kicks left. Both partners do two burpees and then sprint back to starting line and switch roles. That is one round. Partner groups with the most rounds in 3 minutes win! Make it a competition. Winners exempt from 10 burpees.

Ground--Side Position

Ground--Side Kick

Drill: Partners and curved kick shield. Partners can call "ADVANCE" for 4 advancing punches, or hold for round kick. Partners can also call "DOWN" and Striker gets into Side Position from ground, make movement, and walk in for Side Kick from Ground. Striker gets up and returns to calls for standing strikes.

Intermediate (A2)

During warm-up include clinch knees and defensive front kick in shadow fighting to frontload dry work.

Round 1: Target Recognition: have strikers with their backs to the wall and curved kick shield holders in front of them. When instructor yells “SPIN!” striker clinches pad holder in plum position, throws two knees and spins them on centerline to get away from the wall, and throws non-stop knees until instructor calls “TIME!”. Reset. As many phases as you want and then switch.

Round 2: Same as Round 1 except instead of “TIME!” Call “KICK OFF!” Striker throws Defensive Front Kick and tries to sprint to the other wall. Pad holder drops pad and tries to chase them and tag them with two hands. If striker is caught before touching wall, they do 5 burpees. If pad holder doesn’t catch them, 2 burpees.

Round 3 (if there will be enough time): Add G&P on instructor’s call of “DOWN!”

Bearhug from Behind, Arms Caught

Bearhug from Behind, Arms Free

Drill: A/B Drill, defend from either Bearhug from Behind

Drill: A/B Drill, against the wall. Defenders stand facing wall. Attackers apply Bearhug. Emphasize strategy to make space from wall after defense.

Advanced (A2)

Spinning Outside Slap Kick

Jumping Side Kick

Drill: Max Outside Slap Kicks in one minute. Most kicks wins!

Drill: Max Jumping Side Kicks in one minute. Most kicks wins!

Knife Defense v. Upward Stab

Knife Defense v. Forward Slash

Knife Defense v. Back Slash

Drill: Non-compliant attacker. Attacker makes any knife attacks from above. Sometimes, Attacker makes Upward Stab and attempts to retain knife after redirect, following up with Forward Slash OR makes Back Slash and attempts to retain knife after redirect, following up with Upward Stab

BEGINNER CLASS (A2)
Palm Strikes
Round Kick – practice with both legs
Combo #1: left punch/right round kick
Combo #2: left/right/left round kick
Choke From the Front (1 hand)

INTERMEDIATE CLASS (A2)
Strikes from mount position
Inside Slap Kicks (both sides)
Drill: A/B Drill- Strikes from the mount position on one end, and Inside Slap Kicks on the other.
Reverse Headlock Standing
Ground- Trap and Roll (quick review)
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad and mounts them, defender; escapes the mount and gets up, 3rd person, then immediately makes Reverse Headlock. Repeat.

ADVANCED CLASS (A2)
Ground – def. v. full mount, wrists pinned (snow angel)
Knife Downward Stab (v. left and right handed attacker); react from a kneeling position.
Gun Front from a Kneeling Position
Drill: groups of three; defender defends against full mount, wrists pinned; as he is getting up, he must defend against gun or knife

BEGINNER (A2)
DRILL - WARMUP: Follow the Leader

Grps 2. A/B. Designate one to be the leader. Both face each other in fighting stance. The follower attempts to maintain the starting distance between the two as the leader moves in various directions.

Straight Punch w/ Retreat

MINI - DRILL: Reaction

Grps 2. Padholder, Striker. Striker in fighting stance in front of pad. Padholder advances randomly. Striker sends Retreating Straight, plus a burst of 4-6 straights upon landing. Repeat.

Headlock - Rear

Headlock - Side

Note: Include as alternative to getting “stuck” mid-Headlock Rear Defense.

DRILL - FINAL:

Grps 3. Padholder, Striker/Defender, Attacker. Padholder and Striker perform same drill as before. Attacker applies Rear Headlock and should attempt to get defender “stuck”. Defender reacts as necessary, performing the full defense if possible or transitioning to Side Headlock defense.

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INTERMEDIATE (A2)

Ground - Foot Grab Spin Inward

Ground - Foot Grab Spin Outward

Ground - Side Mount (position and strikes)

DRILL:

Grp 2, A/B. Designate one group attackers, other strikers. Each striker has a TS/KS in Side Mount. On instructors “BEGIN!” strikers send all out strikes to pad. Attackers roam around grabbing a striker’s ankle and pulling off pad. Striker must release ankle and get back to pad.

Ground - Side Mount to Full Mount

DRILL - FINAL:

Grps 3. One person designated as roaming attacker, other two one is on back, other in side mount. Person in Side Mount attempts to gain Full Mount, other person can defend. If mount is gained, switch roles and start again. Roaming attacker can grab ankle of person attempting to mount at any time.

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ADVANCED (A2)

DRILL - WARMUP: Kicks Across Room

Defensive Front Kick + Side Kick + Back Kick + Opp Back Kick + Opp Side Kick + Opp DFK, repeat across room.

Chops (Inside and Outside)

Plucking/Rowing Defense vs. Side Kick

DRILL:

Grps 3, Padholder, Striker, Attacker

Striker sends Chops to pad. Attacker cues and sends Side Kick. Defend, finish, back on pad.

Knife - Defense vs. Back Slash

DRILL - FINAL:

Grps 3. Same as above. However attacker can now send Side Kick OR cue for Back Slash. Note Slash will be slightly off-angle, but ultimately the same.

BEGINNER CLASS (A2)

Straight Punch (review)

Learning to make a straight punch from a passive or unprepared stance. The punch should lead into a fighting stance. For more advanced students, make the punch at various angles.

Front Kick to the Groin (review)

Learning to make a groin kick from a passive or unprepared stance. The kick should lead into a fighting stance. For more advanced students, make the punch at various angles.

Drill: eyes closed; partner holds the pad for straight punch or front kick and gives verbal signal; defender opens his eyes and makes the appropriate strike, with additional strikes from a fighting stance

Choke from the Front with a Push

Drill: barricade drill -- defender stands with eyes closed; an attacker makes choke from the front with a push; defender defends, then must burst through a group holding pads (include proper safety!), and then give 1o left/right combinations to a pad. The group making the barricade should be arranged in pairs: two people stand shoulder to shoulder with pads, then two more behind them, then two more behind them, etc. They should NOT give too much resistance. For SAFETY, the defender must keep his hands lower than the pads (to avoid accidental strikes to the paddlers' faces).

INTERMEDIATE CLASS (A2)

Inside Defenses (review)

Bearhug from Behind (arms free)

Ground - Trap and Roll

Drill: slowly, have the attacker make a Bearhug from Behind and then pull the defender to the ground (defender must cooperate). To signal cooperation, the attacker says "Down, down." When the defender is on the ground, the attacker takes full mount. The defender then makes Trap and Roll.

Drill: one attack/one defend using Inside Defenses; random attackers move around the room and make Bearhug From Behind, Arms Free to the punchers (not the defenders). Sometimes they make regular Bearhug, sometimes they make the person go the ground and defend Full Mount using Trap and Roll.

ADVANCED CLASS (A2)

After warm up, basic shoot/sprawl slowly to review

Focus Mitts: basic combinations. Pad holder can shoot in at any time, defender must sprawl; 2 rounds of 2 minutes

Drill: multiple attackers; move and make defenses, try to deal with one attacker at a time; counter when possible; include shoot/sprawl if safety allows for it; (open hands, light training)

Gun from the Front

Gun from Behind at a Distance

Drill: groups of 4, one defender; attackers make punches, defender must move to deal with one attacker at a time; at any time, an attacker can point a gun from the side or front at a distance; defender must defend, take the weapon, and then continue with the drill.

BEGINNER CLASS (A2)

Left/Right combination

Elbows 1-3

Combination: Left/Right/Left Elbow #1 and Left/Right/Left/Right Elbow #1

Groin Kick

Combinations as above, but finish with a Groin Kick

Choke From the Front (2 hands)

 

INTERMEDIATE CLASS (A2)

Focus Mitts (short rounds for review)

Defense v. Med/High Round Kick (include counter with Cross/Hook or Hook/Cross)

Focus Mitts: 2 rounds of 3 minutes - pad holder also makes med/high round kicks; striker defends and counters

Ground - Side Control

Ground - Arm Lock from Side Control (Americana)

Ground - Hip Escape from Side Control

 

ADVANCED CLASS (A2)

Focus Mitts (short review)

Side Kick (review, include high side kick)

Defense v. Medium Side Kick (pluck or row)

Defense v. High Side Kick

Drill: 2 rounds of 3 minutes, pad holder sometimes make Side Kick and striker must defend

Ground - review Trap & Roll and Elbow Escape

Ground - Wrists Pinned (snow angel technique)

Ground - Wrists Pinned Above head

Drill: defender starts with wrists pinned; defender makes the technique, but sometimes the attacker fights back and the defender must use Trap & Roll or Elbow Escape after freeing their wrists

Beginner (A2)

Straight Punches

Straight Punch Low

Round Kick

Round 1: Straight punches only. Pad holder calls a number between 1 and 4. Striker makes that number of straight punches, always beginning with the lead hand.

Round 2: Work changing levels on straight punches with straight punch to the body. Pad holder calls a number with “Low” at the end, i.e. 2 Low, 3 Low and the last punch will be a straight punch to the body. Have pad holder orient the pad vertically for these combinations to allow for a smoother level transition.

Round 3: Pad holder calls 1K-4K. Add a round kick to the end of the combination.

Drill: Dive for the Pads. Have partners line up facing each other at the center of the mat with the curved KS between them. Partners should be equidistant from the pad, with elbows on knees. On instructor’s call of “GO!” students attempt to grab the pad. Whoever touches pad first gets to hold for nonstop straight punches until instructor calls “TIME.” Play with variations of distance (3 steps away, at opposite ends of the mat), combatives (do a few rounds with round kick as the combative instead of straight punches), and how they must get there (begin on stomach facing away from pad, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups.

Inside Defense v. Straight Punch Low

Choke from the Front with a Push

Drill: Same as above, but the first person to touch the pad can now hold for 20 straight punches OR attack with Straight Punch Low OR attack with Choke from the Front with a Push.

Intermediate (A2)

Thai Pads

Round 1: Hands only

Round 2: Hands and feet

Round 3: Sprawl to 2 frame-hold knees on Padholder’s call

Ground – Foot Grab Strip

Ground – Foot Grab Spin Inward

Ground – Foot Grab Spin Outward

Ground – side mount position and strikes

Drill: A begins on ground in Basic Ground Position. B is standing and moving, forcing A to make movement on ground. B grabs A’s foot at any time and attempts to get Side Mount. A makes appropriate Foot Grab defense.

Advanced (A2)

Thai Pad Cauldron

Round 1: Free work with pad holder calling all combinations including kicks + cover against the cross, counter with a #6

Round 2: For every call with a kick, Striker makes 2 round kicks + cover against the lead hook, counter with a #7

Round 3:  opposite stance! Parry the (in theory, opposite stanced opponent’s) cross, and counter with a lead hook and cross. For every call with a kick, Striker makes 3 round kicks. Add sprawls on Instructor’s call.

Advanced Gun – from kneeling position

Drill: Roaming attackers. Defender/Striker begins mounted on pad sending all out strikes. Attackers “throw” strikers to ground and pick up pad. Striker gets into Ground – Back position, tracking padholder and sending kicks when approached. After several kicks, padholder should throw pad down, for mount/strikes, OR attackers can make a verbal cue and apply Advanced Gun – from kneeling position. Defender must make defense starting from mounted position on pad.