Beginner (B1)

Straight Punches

Hammerfist Forward

Front Kick Groin

Round Kick

Drill: Shared interval round; 15 seconds on then switch back and forth for 4 minutes. As hard and fast on work interval as possible!

2 times through of:

15 seconds Straight Punches (switch pad on Instructor’s call and partner immediately begins their 15 seconds of striking!)

15 seconds Front Kick Groin (switch)

15 seconds Hammerfist Forward (switch)

15 seconds 2 Round Kicks right leg, 2 round kicks left leg (switch)

Headlock from Behind

Drill: Groups of 3; 1 pad holder; 1 striker/defender; 1 attacker. Pad holder can hold for 2 straight punches or 2 forward hammerfists, 1 Front Kick Groin, or 1 round kick. At any time, Attacker can apply Headlock from Behind. Striker makes defense and immediately returns to pad.

 

Intermediate (D1)

Focus Mitts

Round 1: Free work, combinations 1-10

Round 2: Add 1Elbow-10Elbow (whatever hand finishes punching, throw the opposite elbow)

Round 3: Elbow Flow: on calls with the elbow, make three elbows: first elbow is across, second elbow is up (Elbow #6), and third elbow makes a downward trajectory as if over an attacker whose hands are up

Reflexive Defense v. Front Kick Groin

Choke from Behind with a Pull

Drill: A/B Drill: A’s are attackers and can attack any B with a verbal cue and then make Front Kick Groin or can apply Choke from Behind with a Pull

 

Advanced (D1)

Partners; 1 curved kick shield per group

Round 1: Target Recognition: Pad holder can hold for 2 punches, Front Kick Groin, Round Kick, Knee, or Defensive Front Kick

Round 2: Target recognition, but have strikers with their backs to the wall and curved kick shield holders in front of them. When instructor yells “CLINCH!” striker clinches pad holder in Thai Clinch 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 3: Same as Round 1 except PADHOLDER has back to wall and instead of clinch, Instructor calls “STOP!” (For safety) then “KICK!” Striker throws Defensive Front Kick and tries to sprint to opposite end of mat. 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.

Stick Overhead

Stick, Off Angle

Drill: Monkey in the Middle: Groups of 3; 2 attackers; 1 defender. Attackers can make Stick Overhead or Stick Off Angle attack, or any attack from levels 1-3.

BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Choke from the Front (1-handed)
Choke from the Front with a push
Drill: A/B drill. Group A attacks, Group B defends. Starting from passive stance, eyes closed. Either choke from front (static or pushing).

INTERMEDIATE CLASS (D1)
Thai Pads: 3 minute rounds; for the last thirty seconds of each round, do non-stop round kicks
Ground – Elbow Escape
Ground – Trap and Roll
Drill: attacker is in full mount and makes light punches, defender must deal with punches and improve position

ADVANCED CLASS (D1)
2 Jumping Front Kicks
Stick – Baseball Bat Defense
Drill: Tabata Flurry Jumping Front Kicks. 4 rounds – 20 second flurry, 10 seconds of rest (2 min total). Immediately following the Tabata, strikers go into passive stance, eyes closed. Pad holders swap pad for a stick and begin attacking strikers with baseball bat swing. After completing technique, strikers immediately reset to passive stance and wait for next attack. Strikers must defend against stick attacks for 2-3 minutes.

BEGINNER CLASS (B1)

Conditioning: 30 rounds of straight punches, then groin kicks, then knees; 30 seconds of rest between each set of strikes; do 3 rounds each before switching

Advancing Straight Punch

Inside Defense v. Straight Punch

360

Drill: right hand only, defend Straight Punch or 360

Drill :left hand only, defend Straight Punch or 360

Drill: defend left or right, Straight or 360

 

INTERMEDIATE CLASS (D1)

Focus Mitts: Combinations 6 and 7

Defense v. Left Hook (extended and covering)

Inside Def. with Counter v. Left Punch

Inside Def. with Counter v. Right Punch (2 and 1 counterattacks)

Drill: slow work, defend left or right straight, include counters when possible; be sure to switch partners several times; add additional counterattacks

Fight Simulation Drill: attacker makes Left Punch: defender makes Inside Defense w. Counter; attacker then throws a right hook; the defender must defend and continue with counters

Fight Simulation Drill: attacker makes Right Punch; defender makes Inside Defense w. Counter (1 or 2); attacker than throws a left hook; defender must defend and continue with counters

 

ADVANCED CLASS (D1)

Thai Pads: 3 rounds of 3 minutes; at least one round in opposite stance

Ground: basic guard management; bottom person should try to prevent the top person from posturing up; if he does, do Kick Off From The Guard

Ground: Guillotine

Ground: Defense v. Guillotine

Ground: light sparring on the ground; several rounds of 2 minutes

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)

Left/Right

Elbow #1

Combos: Left/Right/Left Elbow and Left/Right/Left/Right Elbow

Front Kick Vertical Target

Drill: combs above or Front Kick Vertical Target

360 Defense - include counterattacks

 

INTERMEDIATE CLASS (D1)

Inside Defense w/Counter v. Left

Inside Defense w/Counter v. Right (1 counter)

Reflexive Defense v. Front Kick

Drill: defender in passive stance, eyes closed, verbal signal, attacker steps forward with Right Punch or Groin Kick. NOTE: for a more difficult drill, attacker can make Left or Right Punch

 

ADVANCED CLASS (D1)

Round Kick review

Scissor Round Kick

Ground - Leg Triangle; include punching face/elbowing head

Ground - Arm Bar (review), include kicking the attacker away and getting up

Drill: transition from Leg Triangle to Arm Bar

Beginner (A1)

Straight Punches

Knees

Round Kick

Drill: Partner AMRAP (As Many Rounds as Possible): 20 straight punches, 10 knees, 5 round kicks right and 5 round kicks left, 3 burpees. Switch for as many rounds as possible in 3 minutes.

Choke from Behind

Drill: A/B Drill

 

Intermediate (D1)

Thai Pads

Round 1: Pad holder calls for combinations 1K-4K

Round 2: Striker adds lead hook/cross or cross/lead hook at the end of combo, i.e. 1K=Jab/Rear round kick/lead hook/cross, 2K=Jab/cross/lead round kick/cross/lead hook

Round 3: Add opposite kick to the combination from Round 2, i.e. 1K=Jab/Rear round kick/lead hook/cross/lead round kick, 2K=Jab/cross/lead round kick/cross/lead hook/rear round kick

Choke from the Front Against a Wall

Choke from Behind with a Pull

Drill: Partner groups; A stands two steps from wall with eyes closed. B turns A in circle, mixing up clockwise and counter-clockwise so as to create confusion. B can stop A at any time and apply Choke from the Front Against a Wall or Choke from Behind with a Pull or Choke from the Front with a Push (if A does not have back to wall when stopped). As soon as choke is applied, A opens eyes and makes appropriate defense.

 

Advanced (D1)

Dutch style combos; Thai pads and shin guards (Striker should place low kicks on leg for appropriate targeting, but significantly decrease level of power we would use on pads. Holder/low kick receiver should absorb v. Low round kick to lessen impact.)

Combo 1: Cross/lead body shot/overhand right/lead hook to the head/low round kick

Combo 2: Lead switch kick/cross/lead hook/rear low round kick

Combo 3: Lead uppercut/cross to the body/lead hook to the head/cross/lead low round kick

Combo 4: Jab/cross/lead body shot/rear knee

Stick, Horizontal Swing

Advanced Gun—under chin, in mouth, grabbing hair, etc

Drill: Groups of 3-4. Monkey in the Middle for Stick, Horizontal Swing or Advanced Gun—under chin, in mouth, grabbing hair, etc. and all lower level attacks.

BEGINNER CLASS (A1)
Fighting Stance & Movement
Front Kick to Vertical Target
Ground - Back Position
Ground - Front Kick
Ground - Getting Up
Drill: 1 kick shield holder, 1 striker. Striker starts on the ground in back position with kick shield holder in position to receive a front kick. Striker delivers kick, does technical stand up and then delivers front kick to vertical target from standing following up with basic combatives to finish the fight. Reset & repeat.

INTERMEDIATE CLASS (D1)
Headbutts (Forward, to the Side, Backward, and Upward)
Focus Mitt Rounds: Groups of three. 1 striker, 2 focus mitt holders. Current focus mitt holder calls for combinations 1-10. Other focus mitt holder may get striker's attention at anytime from the side or rear. Striker must use appropriate headbutt for entry and then carry on with combos 1-10 with new mitt holder. Focus mitt holders should alternate back & forth frequently
Ground - Headlock Side, weight forward
Ground - Headlock Side, weight backward
Rodeo Drill: 2-minute rounds. 1 attacker, 1 defender. Attacker starts with headlock from the side, Defender starts flat on their back with no frame arms in place. Once the round begins attackers may shift their weight forward & backward to prevent defender from escaping. Defender must escape & reset as many times as possible in 2-min. At the end of the round, partners switch. Once both partners have fought both positions, have students find a new partner & repeat.

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Ground - Leg Triangle from Guard
Ground - Basic Defenses vs. Leg Triangle (both arms in/out, tackle the leg, stacking with knee on belly)
Drill: 1-minute rounds. 1 attacker, 1 defender. Attacker starts in bottom position of guard. Defender allows leg triangle attack to come on (attacker's leg across the back of their shoulders). Defender attempts to defend as late as possible, working to get up & get out of the fight. Attacker attempts to finish the leg triangle.

BEGINNER CLASS (A1)

Left/Right Combination - use Focus Mitts if possible

Basic Takedown Defense

Knees

360

Drill: defender makes Left/Right combination to focus mitts; attacker then makes 360 attack with right hand; defender makes 360 defense, controls with Basic Takedown defense, and gives knees

Choke From The Front (2 handed)

 

INTERMEDIATE CLASS (D1)

Front Kick Vertical Target (review)

Side Kick

Back Kick

Drill: groups of 5; defender in the middle with 4 pad holders front, sides, and behind; give front kick, side kick, or back kick non-stop

Reflexive Defense v. Front Kick

Drill: eyes closed; attacker makes any Choke from Level 1 OR gives a verbal signal and then steps forward with groin kick, defender makes Reflexive Defense

 

ADVANCED CLASS (D1)

Spinning Heel Kick

Discuss the fact that you can use regular round kick defenses v. Spinning Heel Kick, then introduce the following:

Sliding Defense v. Spinning Heel Kick

Stopping Defense

Gun From Behind, Attacker Close (hugging technique)

BEGINNER CLASS (A1)

Straight Punches: Left/Left/Right and Left/Right/Right

Elbows 1-3 (emphasize #2)

Hammerfist to the Side

Choke From The Side

 

INTERMEDIATE CLASS (D1)

Focus Mitts: Combo #3 and Combo #7

Head Butt Forward

Focus Mitts: Combos 3 and 7, finish with Head Butt

Choke From Behind (review)

Choke From Behind With A Pull

 

ADVANCED CLASS (D1)

Overhand Right Punch

Combo #10 (Overhand/Left Upper/Overhand)

Focus Mitts: work Combo #2 and Combo #10, 2 rounds of 2 minutes

Gun from the Front

Gun from a Kneeling Position

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.