BEGINNER CLASS (B1)

Combination: Left/Right/Left Knee

Combination: Left/Right/Left/Right Knee

Elbows 4-7

Drill: eyes closed; pad holder strikes the defender from various angles behind and the sides; defender gives the appropriate elbow, then turns to give additional strikes.

Choke from the Side - work both sides

 

INTERMEDIATE CLASS (D1)

Back Kick

Drill: Back Kick from either side, then turn and make additional counters

Choke from Behind (review)

Choke from Behind Against Wall

Drill: stand facing wall; from behind, attacker pushes with pad then holds for Back Kick OR makes Choke from Behind Against Wall

 

 

ADVANCED CLASS (D1)

Light Sparring - open hands

One Arm Shoulder Throw

Drill: one attack, one defend; defender makes One Arm Shoulder Throw

Gun from Behind, Touching

Gun from Behind, Hugging Technique

Drill: as above, but a second attacker makes gun threat from behind to the defender at any time

BEGINNER CLASS (B1)

Left/Right Combination

Round Kick -- focus on low round kick, emphasize chopping through the leg; allow the standing leg to step for extra power.

1K with low kick, 2K with low kick

Ground - Back Position

Ground - Round Kick; emphasize getting up after the kick, or recovering to a good Ground Position

 

INTERMEDIATE CLASS (D1)

Thai Pads: Combos 1k and 2k

Back Kick

Drill: shove from behind, Back Kick, turn and continue with counters

Choke from Behind with a Pull

Drill: either of the above

 

ADVANCED CLASS (D1)

Focus Mitts: 3 rounds of 2 minutes -- emphasize stepping to angles after combinations

Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Gun from Kneeling Position

Beginner (B1
Hammerfist Forward
Hammerfist Downward
Drill: 15 seconds max effort Hammerfist Forward, Instructor calls "DOWN" and Pad holder and Striker move to kneeling position for 15 seconds max effort Hammerfist Forward. Instructor calls "DOWN" and Striker lays on back, Pad holder stands over their hips and holds pad above them for 15 seconds max effort Hammerfist Forward. Instructor calls "DOWN" one last time, and Pad holder drops pad on ground, Striker mounts pad for 15 seconds max effort Hammerfist Downward.
Rearward elbows (3, 4, and 5)
Drill: Pad holder will bump from behind with pad, Striker makes appropriate rearward elbow, turns and faces, and makes 6 hammerfists forward.
Headlock from Behind
Drill: Groups of 3-4. Padholder calls out a number from 1-5 with some movement for that number of Hammerfists. Second (or third) attacker can tap with pad for elbow 3, 4, or 5 followed up by 6 hammerfists OR attacks with Headlock from Behind. 1 minute-90 second rounds.

Intermediate (D1)
Back Kick
Uppercut Back Kick
Headbutt Back
Drill: Groups of 3; 2 pad holders and 1 Striker. Pad holder 1 holds for basic target recognition: 2 hand combatives, Front Kick Groin, Round Kick, or Knee. Pad holder 2 gives a verbal cue or tap and holds for Back Kick, Uppercut Back Kick, or Headbutt Back followed by 6 hand combatives before returning to Pad holder 1.
Choke from Behind Against Wall
Choke from Behind with a Pull

Drill: A/B drill. A's stand facing wall. B's are roaming attackers and can pick up pad and give a verbal cue or tap then hold for Back Kick, Uppercut Back Kick, or Headbutt Back followed by 6 hand combatives OR attack with Choke from Behind Against Wall or Choke from Behind with a Pull.

Advanced (D1)

2 Back Kicks with a Switch
Drill: Groups of 3; 1 focus mitt holder; 1 curved KS holder; 1 Striker. Striker makes combinations 1-10 to focus mitts on mitt holder's call. At any time, curved KS holder can make verbal cue for 2 Back Kicks with a Switch followed up by 10 hand combatives.

Stick – overhead defense
Stick – baseball bat defense
Drill: Circle of Death: Groups of 4-5. All attacks from levels 1-3 plus Stick – overhead defense and Stick – baseball bat defense.

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 (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.

 

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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.

 

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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)

Left/Right Combination

Knees

Choke from Behind with a Push

Headlock from Behind

Drill: either attack!

 

INTERMEDIATE CLASS (D1)

Drill: 1 minute round, both partners wearing gloves, defend combination 6, counter with Right/Left Hook

Drill: 1 minute round, both partners wearing gloves, defend combination 7, counter with Left Hook/Right

Drill: 2 minute round, defend either combination and counter

High Fall Break

Ground - Elbow Escape

Ground - Kick Off From Guard

 

ADVANCED CLASS (D1)

2 minute sparring rounds: 4 rounds of hands only; 4 rounds of hands and feet

Stick Overhead, Left or Right Handed Attacker

Stick Baseball Bat, Left or Right Handed Attacker

Beginner Class (A1)

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 (B1)

Fighting Stance

Movement

One focus mitt on dominant hand and one curved kick shield, handle held at hip level with one hand for low round kicks. (Ensure students keeping knee bent and pad on top of quad, not at side of knee for safety.)

Round 1: Lead straight punch to rear leg low round kick, Cross to lead low round kick, hook palm to rear leg low round kick

Round 2: Double jab with small bursts left (for righties) to rear leg low round, cross to large step off angle lead leg low round kick

Round 3: No focus mitt. 5 low round kicks right, 1 burpee, 5 low round kicks left—switch. Then, 5 medium round kicks right, 1 burpee, 5 medium round kicks left—switch. Repeat for 3 minutes for max kicks.

Choke from Behind

Drill: Round Robin, Groups of 3: A is Padholder and lines up on one end of the mat. C at other end with eyes closed. B is in between. B runs to A and makes 10 straight punches, 2 right low round kicks and 2 left low round kicks. B then takes the pad. A runs to C and applies Choke from Behind. C defends and sprints to pad. Cycle through for 3 minutes.

 

Intermediate (D1)

Focus mitts

Round 1: All punch combinations finishing with Forward Headbutt

Round 2: All punch combinations beginning with Forward Headbutt/Elbow #1

Inside Defense v. Straight Punch Low (quick review)

Outside Stabbing Defense v. Front Kick

Drill: Groups of 2. Partners are both touching shoulders and knees, but only A can attempt a Straight Punch Low at any time. If B successfully defends, touching shoulders and knees continues. If A can land Straight Punch Low, B must lean forward and A throws a Front Kick. B defends using Outside Stabbing Defense. 1 minute 90 second rounds. Switch roles and then partners as time allows.

Drill: Groups of 3. Same as previous drill, except C is a roaming attacker and can apply any Level 1 attack from the side or behind on B.

 

Advanced (D1)

Partner and Kick Shield

Scissor Front Kick

Scissor Round Kick

Combative Stations: Multiple Lines of 4 or so depending on numbers (add G&P to a pad if you need to even the group numbers up). One minute at each station, non-stop, as hard and fast as possible. 10 seconds to transition to next pad. After full rotation, pad holders and strikers switch roles.

Round 1 Stations:

-Straight punches

-FGK

-Scissor Front Kick

-Knees

Round 2 Stations:

-2 palms to an elbow

-2 round kicks right/2 round kicks left

-Scissor Round Kick

-2 punches to a burpee

Advanced Gun – under the chin, in mouth, grabbing hair, etc.

Drill: Circle of Death: Groups of 4-5. 1 person in center is defender. Attackers can apply any attacks Defender has tested and Advanced Gun – under the chin, in mouth, grabbing hair, etc.

Next StrikeFit® Instructor Cert is on the calendar. Join us in Austin, TX January 12th and 13th, 2019!

This 2 day StrikeFit® Certification is taught by Krav Maga Alliance Manager, Black Belt Instructor and Director of StrikeFit®, Rachel Greenbaum.  The course is designed to give and refine the tools you'll need to successfully run a safe and fluid, kick-butt calorie burning, FUN heavy bag class.

This cert will take place at Self Defense Texas
1101 Gattis School Rd. Suite 109 Round Rock, TX 78664

No Refunds: please be aware that once you have registered and paid for a course, we cannot offer a refund if you fail to attend the course. We will happily apply the registration fee to a different course of your choosing.

Follow the link to register:
 https://krav-maga-alliance.sites.zenplanner.com/event.cfm?eventId=45C144CC-D04B-432A-9083-2ADDAA9D48DD

BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Cauldron Drill: Instead of straight punches, use hammerfist forward. Pad held low can be for groin kicks or for hammerfist downward (pad holder's call).
Choke from the Front (1-handed)

INTERMEDIATE CLASS (D1)
Ground - Forward Roll
Ground - Backward Roll
Ground - Forward Roll, Back Fall Break
Ground - Choke from the side
Ground - Headlock Side weight Backward
Drill: Defender runs across mat and performs forward roll, back fall break. Attacker should be near the landing area and immediately chokes or headlocks defender from the side. Defender performs appropriate skill and finishes with combatives before resetting.

ADVANCED CLASS (D1)
Scissor Round Kick
Thai Pad Rounds: 2 rounds, 2 minutes of free work combinations. All combos end with a scissor round kick
Ground - Leg Triangle from Guard
2 minutes up, 2 minutes down Drill: 2 minutes of light sparring, followed immediately by 2 minutes of ground fighting. Light palm heel strikes on the ground are permissible, but focus on submissions.