Upcoming StrikeFit® cert taking place September 1-2, 2017 in Las Vegas, NV!  Coach Rachel "Meanbaum" Greenbaum is running this course on a Friday/Saturday instead of the regular Saturday/Sunday schedule, just so you can have a rest and recovery day by the pool on Sunday.  See, she's not really that mean. Don't miss out!  Register here https://krav-maga-alliance.sites.zenplanner.com/event.cfm?eventId=9B109CA9-D351-474B-ACE3-C39392FB17D2

Beginner (A1)
Palm heel strikes
Ground - back position
Ground - getting up
Ground - front kick
Ground - round
Drill - P1 starts on their back in ground fighting position, eyes closes. P2 holds a kick shield either for a front kick or a round kick. P1 kicks (and spins towards the target if necessary), gets space, gets up, and delivers palm heel strikes on the pad until the padholder calls "time." Repeat.

Intermediate (C1)
Hook punch
Uppercut punch
Headbutt forward
Focus mitt combinations: use combinations 1-10, but with the "headbutt" variable, where the striker adds a headbutt to the end of the combination
Bearhug front arms caught
Bearhug front arms free
Bearhug front arms free (neck leverage)
Drill: attacker chooses type of bearhug, but attacker is also holding a pair of focus mitts. While the defender works through their defense the attacker holds the focus mitts in various positions representing targets. The defender recognizes these targets and strikes accordingly (no verbal cues)

Advanced (C1)
Review spinning on center line/clinch work
Range rover drill: Emphasize slow, controlled work and direct contact to specific targets. Both partners take turns calling out "hands," "legs," "grappling," or "dirty fighting," commands for their partner to follow. One partner throws, the other partner reacts realistically. "Hands" is any upper body strike (hammerfists, punches, elbows, etc.); "legs" is any kick, knee, or stomp...
Knife - defense vs downward stab
Knife - defense vs upwards stab
Knife - defense vs straight stab
Drill: defender starts in a corner (on a padded wall, if possible), and a knife-wielding attacker tries to keep them in the corner while stabbing as much as possible. Extra "helpers" can help keep the defender in the corner with kick shields if necessary.

Beginner (A1)

Hammerfist to the Side- Let students know this strike is Reactive and windup is not recommended!

Elbows 1-3

Thai Clinch- Knees

Combo- Hammerfist to the side, Right Cross, Right Elbow, Thia Clinch 2 Knees

Choke from Front (2 Handed)

Drill: Groups of 3, Attacker; makes Choke from Front, during the defense, pad holder bumps defender from the side, Defender; Reacts to the bump with a side hammerfist strike, turns and immediately follows with counter attacks until time is called. Reset!

Intermediate (C1)

Bobbing and Weaving

Front Kick with Advance (fighting and neutral)

Combo-Front Kick with Advance, Left/Right Combo followed by Right Elbow

Defense v. Low Round Kick (Shin Block)

Drill: Light Strikes- Attacker; Straight punches, Hooks and Low Round Kicks. Defender; Bobbing and Weaving, Blocking and Defense v. Low Round Kick (shin block)

Headlock from the side

Advanced (C1)

Light Sparring- 4 Rounds of 2 min

Spinning Heel Kick

Focus Mitts- Combo # 3, followed spinning Heel Kick

Machine Gun Takedown

Gun from the front

Advanced Gun- from behind, attacker close (hug defense)

Drill- Groups of 4-5

Defender; is in the middle, Attackers; non stop various Gun threats.

Beginner (A1)

Left/Right Combination

Front Kick (Groin)

Round (kick)

Knee

3 Round Drill

Choke from behind

Drill: defender; non-stop straight punches on a pad, attacker; Choke from behind

NTERMEDIATE CLASS (C1)

Uppercut (both sides)

Build Combination- R-Uppercut/L-Uppercut/R-Cross/L-Hook/R-Cross

Ground Forward Roll

Drill: Work todays combo on focus mitts; pad holder calls out a number of Forward rolls, i.e.) 1, 2, 3… on pad holders signal, striker makes the number of rolls called, gets up and continues working the pads

Headlock from the side

ADVANCED (C1)

Thai Pads form opposite stance- 2-3 minute rounds, double up on the last technique of each combination (Focusing on Power)

Advanced Gun- from the front assailant pushing, slapping, kicking

Advanced Gun- from the front assailant using off hand

Drill: Groups of 3-4, non-stop Gun threats; 2 rounds- first round 50% speed and power, second round- Fast, Strong and aggressive!!

BEGINNER (A1)

Elbows 1-3

DRILL:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out strikes to Pad1. Pad2 cues for either Elbow 2 or 3. Striker sends appropriate Elbow and orients to send all out strikes to Pad2.

Hammerfist Side

DRILL:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out strikes to Pad1. Pad2 cues for either Elbow 2, Elbow 3, or Hammerfist Side. Striker sends appropriate strike and orients to send all out strikes to Pad2.

Choke Rear

DRILL - FINAL:
Same as above but Pad2 can cue for a strike or attack with Choke Rear. If attacked, Defender should return to striking original pad after defense.

___________

INTERMEDIATE (C1)

Headbutts (Forward, Side, Backward)

DRILL:

Groups of 2, Striker, Pad. Striker neutral, eyes closed. Pad give cue and holds for Headbutt. Striker sends appropriate Headbutt and orients to pad sending a burst of strikes. Reset on Padholder’s cue.

Defense v Low Round Kick (Shin Block)

DRILL:

Groups of 2, Striker, Pad. Padholder sends Low RHK. Striker defends and sends burst of strikes, finishing with a Headbutt Forward.

Headlock Side

DRILL - FINAL:

Groups of 3, Striker, Pad, Roaming Attacker. Striker neutral, eyes closed. Pad cues for Headbutt + Strike burst, cueing to “RESET!” Attacker applies Headlock Side for defense.

___________

ADVANCED (C1)

Spinning Heel Kick

Full Nelson - Finger Strip

DRILL:

Groups of 3, Striker, Padholder, Attacker. Striker sends Spinning Heel Kick to Pad. Attacker applies Full Nelson for defense.

REVIEW Gun Rear Touching

Advanced Gun Rear - No Space (hug defense)

DRILL - FINAL:

Groups of 3, Striker, Padholder, Attacker. Striker sends Spinning Heel Kick to Pad. Attacker applies Full Nelson OR Gun Rear - No Space for defense.

Beginner (A1)
Movement - shadow boxing w/o punches or kicks
Palm heel strikes
Front kick (groin)
Choke from the front (2-handed pluck)
Drill: Students break into groups of three, with one tombstone per group. Once the defender deals with a choke from the front, they turn and find their padholder who calls for palm heels or groin kicks. After a few strikes the choker calls time and chokes, while the padholder moves to a new spot as quickly as possible.

Intermediate (C1)
Ground - high back fall break
Ground - forward roll
Ground - forward roll, back fall break
Ground - headlock side (weight forward)
Ground - headlock side (weight backward)
Drill - Students break into groups of three, with one tombstone per group. Once the attacker begins a side headlock, the padholder starts counting. Once the defender gets up, they deliver upper body strikes to the tombstone for the same length of time the padholder counted. Repeat.

Advanced (C1)
One arm shoulder throw
Full nelson - finger strip
Full nelson - throw
Full nelson - sweep
Drill - defender starts in a full nelson, while a second attacker closes in with focus mitts, padded sticks, Thai pads, or anything to provide distraction for the defender. The defender deals with the second attacker, dealing enough damage to cause them to disengage while the first attacker gives resistance in the nelson. The defender then clears the nelson and the students rotate positions.

BEGINNER CLASS (B3)

Palm Strikes

Front Kick (groin)

Knees

Combo: right front kick/right knee

Inside Defenses – include general counterattacks (does not have to be simultaneous)

Choke From Behind With A Push

Drill: Padded Assailant attacks against Choke from Behind OR Straight Punch

 

INTERMEDIATE CLASS (B3)

After warm up, do some light punches and kicks to the pad

Drill: 30 seconds non-stop punching X 3 rounds, 15 second rest

Drill: 30 seconds non-stop front kicks X 3 rounds, 15 second rest

Outside Defenses 1-5

Drill: groups of 4; three attackers stand on either side and in front of the defender; one attacker at a time makes a straight punch; the defender must make Inside Defense or Outside Defense, then make counterattacks.

Bearhug Behind (lifting)

Bearhug Front (lifting)

 

ADVANCED CLASS (B3)

Round Kicks (review, emphasize high kicks)

Sliding Defense v. High Round Kick

Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stick Baseball Bat

 

BEGINNER CLASS (B3)

Straight Punches

Double Jab

360

360 using only one hand against either attacking arm (as though the other hand is occupied or injured)

360 with a kick as a counterattack (as though other hand is occupied or injured)

Choke from the Front with a Push – no trapping, counterattacking with only hand hand

INTERMEDIATE CLASS (B3)

Side Kick (with and without advance)
Defensive Back Kick with a Spin
Drill: Side kick followed by a Defensive Back Kick with a Spin
Outside Defense 1-5
Choke from Front Against Wall
Hair Grab from Front
Drill: 2 ppl
Defender; Stand against the wall, eyes closed. Attacker; Choke from Front Against the wall/ Hair Grab From Front.
Ground- Strike from Full Mount
Ground- Dismount from Full Mount

ADVANCED CLASS (B3)

Focus Mitts – Left/Left Hook

Focus mitts – Right/Right Hook

Sparring – one person can use only one hand; the other arm must be tied down to their side; light training!

Knife – downward stab – must defend and control with left arm; right arm is unavailable! Counter with knees, headbutts, biting, etc.

Knife – upward stab – as above

BEGINNER (B3)

DRILL - WARMUP: 3 Position Hammerfists

Groups of 2, Padholder, Striker. Based on instructor’s cue, Striker sends all out Hammerfists from Standing, Kneeling, or Back (Laying on back, pad held in front of face). Transition through positions for time.

Hammerfist Rear

DRILL:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out Hammerfists to Pad1. Pad2 cues, Striker sends Hammerfist Rear, orients, and sends Hammerfirst burst to Pad2. Repeat for time.

Round Kick

Choke Side

DRILL-FINAL:

Groups of 3, Striker, Padholder, Attacker. Padholder cues for either side Round Kick. Striker sends and sends Hammerfist burst until Padholder cues to reset. At any point, Attacker can apply Side Choke. Defend and reset.

___________

INTERMEDIATE (B3)

Side Kick (with & without advance)

Choke Front Against Wall

Bearhug Front w/ Lift

DRILL - FINAL:

Groups of 4, Defender, Pad1, Pad2, Attacker. Defender begins near/back toward wall, Pads on either side, Attacker in front. Pads cue for Side Kick. Attacker applies Bearhug or Choke Front Against Wall. Defend and reset.

___________

ADVANCED (B3)

DRILL - WARMUP:

Groups of 2, alternating Attacker, Defender. Attacker rushes in for Takedown, defend accordingly by stopping or spinning on centerline.

Face to Face Throw

Simple Takedown

Double Leg Takedown

Single Leg Takedown

Sliding Defense v. High Round Kick

DRILL - FINAL: Trigger Sparring

Groups of 2, alternating Attacker, Defender. Attacker sends High Round Kick for Sliding Defense. Defend and takedown, begin ground sparring for time. Repeat switching starting roles, then rotate partners.

Beginner (B3)
Palm Heel Strikes
Eye Strikes
Knees (regular & round)
Choke from the side
Drill: 1 focus mitt holder, 1 striker, 1 attacker. Striker starts in passive stance with eyes closed, focus mitt holder verbally gets striker’s attention. Striker opens eyes, recognizes threat and delivers an eye strike (to the mitt) before following up with a broken flurry of palm heel strikes. Attacker jumps in soon after the flurry begins with a choke from the side on striker. Striker defends, finishes the fight, and resets to passive stance with eyes shut. Repeat!

Intermediate (B3)
Back Kick
Spinning Defensive Back Kick
Drill: 1 striker, 1 focus mitt holder, 1 kick shield holder. Striker and focus mitt holder free work. Kick shield holder moves around striker and gets attention verbally. If kick shield holder is behind striker, back kick. If kick shield holder is in front of striker, spinning back kick.
Bearhug Front (lifting)
Bearhug Behind (lifting)
Drill: A/B drill. Group A attacks, Group B defends. Defenders start in passive stance with eyes closed. Attackers bearhug and lift defender. Defenders complete appropriate skill, finish the fight and reset.

Advanced (B3)
General Defense vs. Medium-to-High Kicks
Sliding Defense vs. Medium-to-High Kicks
Stick – Baseball Bat Defense (both sides)
Drill: 1 Thai pad holder, 1 striker, 1 (or more) attackers. Striker and Thai pad holder free work. Attackers get striker’s attention verbally and then throw a medium-to-high kick (either side) or baseball bat swing a stick (either side). Striker defends, finishes the fight and returns to Thai pad work immediately. Safety Note: All attackers should be wearing shin guards and striker should be wearing a mouthpiece.