Beginner Class (B3)
Palm Heel strikes
Drill: Find your partner- Palm Heel strikes
Knees
Drill: Tabatta Knee strikes - 20 seconds of intense work; 10 second rest; 4 rounds
Choke from the Side
Choke from behind
Drill: groups of 3, large shield; defender on the ground eyes closed; on instructions signal "Go", defender gets up, finds pad holder and attacks with non stop palm heel strikes, attacker; makes Choke from the side or Choke from behind, defender makes an aggressive defense. Reset!
Intermediate Class (B3)
Focus Mitts
Fall Break
Drill: focus mitts; holder calls "down" and puncher must make a fall break and then gets back up and continues working the mitts.
Outside defense 1-5
Ground- side mount position and strikes
Ground- side mount to full mount
Advanced Class (B3)
Ax Kick
Combination- Front Kick (Groin), Ax Kick
General Def. V. Medium to High Kicks
Plucking/Rowing Def V. Side Kick
Stick- overhead defense
Drill: eyes closed, General Def. V. Medium to High Kicks, Plucking/Rowing Def V. Side Kick, Stick- overhead defense

BEGINNER (B3)
Knees w/ Clinch
360 Defenses
DRILL:
Grps 2. Defender eyes closed. Padholder pushes off balance with pad. When defender opens eyes, padholder swings pad for 360 Defense + Burst/Clinch/3-4 Knees. Reset.
Front Choke 1-Hand Pluck
FINAL DRILL: During defense, attacker can attempt to pull away and re-attack with 360.

INTERMEDIATE (B3)
Ground - Strikes From Full Mount
Ground - Dismount from Mount
Front Choke Against the Wall
Hair Grab Front
FINAL DRILL:
Grps 2, A/B. A begins at one end of gym, mounted on Kick Shield. B stands at opposite end of gym, eyes closed against wall. On GO!, As begin all out ground and pound on KS. On RUN!, hop off pad, run to B and either cue with Choke Against Wall or Hair Grab. After defense, rotate positions.

ADVANCED (B3)
Simple Takedown
Kicking Off From the Guard REVIEW
DRILL:
Grps 2. Attacker takes to ground and attempts to mount. Defender attempts to bring legs between and kick off. If mounted, defend accordingly.
Headlock from the Side, Spinning Inward
FINAL DRILL:
Grps 2. Attacker can apply Simple Takedown or Headlock Spinning Inward. Grapple for dominant position from wherever defense ends up.

Beginner Class (B3)
Movement- Fighting stance Moving forward, Left, Right, Back
Straight Punch Low
Front Kick Vertical Target
Combo: Front kick vertical target follow by L&R Combination, Drop levels-Straight Punch Low.
Inside Defense
Inside Defense v. Low punch
Choke from Front (1 handed)
Drill: Defender; Eyes closed Attacker; makes a Choke from front or gives a verbal signal and makes a Straight Punch Low
Ground- Side Kick
Ground- Getting up
Drill: 2ppl/Large shield
Striker; non stop strikes on the pad. instructors signal, drop to the ground, Side position, position, Side kick from the ground, quickly get up and continue working the pads. Repeat!
Intermediate Class (B3)
Focus Mitts- Left Jab, Right Uppercut, Left Hook, Right Cross
Defensive Back kick
Drill: Groups of 3, Focus Mitts, Large Kicking Shield; Striker; works todays combination on focus mitts, 2nd pad holder walks towards striker from behind and gives verbal signal, striker; makes a back kick and continues working the mitts.
Choke from Behind against the Wall
Choke from Behind with a pull
Drill: defender; eyes closed, defend against-Choke from Behind against the Wall,
Choke from Behind with a pull
Ground- arm lock from the side
Advanced Class (B3)
3 Round Drill
Thai Pads- 3-3 min. rounds- opposite stance
Spinning Outside Slap Kick
Sliding Defense v. Spinning Heel Kick
Plucking/Rowing defense v. A Side Kick
Drill: defender; eyes closed, attacker; gives a verbal signal and makes either a Spinning Heel Kick or a Side Kick
Face-to-Face throw
Stick-Overhead Defense
Stick-Baseball bat swing
Drill: 2ppl/1 large shield; defender- Muay Thai Clinch- Non stop knee strikes
attacker- Gives a verbal signal and makes a stick- Overhead or baseball bat swing, defender; makes the appropriate defense and continues with knees!!

Beginner (B3)
Hammerfist to the side
Knees
Drill: 2ppl/1 pad
Defender; eyes closed. Pad holder; bumps defender from the side or gives a verbal signal, Defender; executes a hammerfist to the side, turn towards the pad and continue with counter attacks until pad holder calls time!
Wrist Releases
Choke from side
Ground- Getting up
Drill: 3ppl/1 pad
Defender starts on the ground (laying on stomach) with their eyes closed. Pad holder moves anywhere in the room. Defender; on instructors signal, eyes open, get up, locate and advance towards the pad holder with non- stop strikes. Attacker; makes choke from the side. Defender; fast and aggressive defense!
Reset!
Intermediate (B3)
Basic Takedown Defense/Spinning on the centerline
Spinning Heel Kick
Focus Mitts:
Round 1- Basic combinations, include spinning heel kick.
Round 2- Basic combinations, Pad holder- At any given time, shoot in to simulate a takedown- striker makes Basic Takedown Defense and spin on the center line, disengage and continue with working the pads.
Outside Defense v. Right Punch
Bearhug Behind (finger leverage)
Bearhug Behind (lifting)
Drill: Monkey in the Middle
Groups of 4-5
Non stop attacks- Any level 1 &2 techniques, include Bearhug from Behind (finger leverage & lifting)
Ground-Escape from the Guard (gouge and stack)
Advanced (B3)
Muay Thai Pads:
Round 1- Basic Combinations, Elbows, Knees, sprawls
Round 2- Basic Combinations, Elbows, Knees, sprawls, Med & High Round kicks
Round 3- After every combination, execute 2 Round Kicks (Med & High)
Spinning Outside slap kick
General Defense v. Med to High Kicks
Sliding Defense v. Med to High Kicks
Double Leg Takedown
Stick- Overhead Defense

Congratulations to our most recent group of StrikeFit® Instructors in Verona, Italy!  They did a great job.  Take their classes, support your Krav Maga techniques, and get in great shape!

Beginner Class (B2)
Palm Heel strikes
Knee Strikes (Regular & Round)
Drill: groups of 2, 1 Kicking shield
Striker- starts from the ground on their stomach with their eyes Closed, on instructors signal "GO!",  striker gets quickly, locates and advances towards partner and makes 6 Palm Heel strikes followed by non stop Knees until instructor calls "Time"
Reset!!
360 Defense
Headlock From Behind
Drill: groups of 3, 1 Kicking shield
Striker- starts from the ground on their stomach with their eyes Closed, on instructors signal "GO!", striker gets quickly, locates and advances towards partner and makes 6 Palm Heel strikes followed by non stop Knees, attacker makes Headlock from Behind, striker; makes an aggressive defense and reset!

Intermediate (B2)
Out Side Slap Kick
Focus Mitts:
Combo- Out Side Slap Kick, Cross, Hook, Cross
Basic Take Down Defense/Spinning on center line
Drill: 3ppl/1 Striker/1 Pad Holder/1 Attacker
Striker; Thai Clinch position delivering non-stop Knee strikes, the attackers goal is to flank the striker and tag them. Striker; Spins on the Center Line keeping the attacker between him/herself.  Pad holder should  sporadically change levels to simulate a takedown.

Ground – trap and roll                                                                                                            £

Ground – elbow escape

Drill: Defender mounts a large pad-ground and pound. Attacker; safely tackles defender off the pad and mounts them (for the sake of the drill, defender will allow the attacker to mount), making it very challenging for the defender to gain a better position.  Defender; has to gain a better position using trap and roll defense OR elbow escape, get back on the pad and continue with strikes.

Advanced (B2)

Rotation Drill: 3ppl/1 Kicking Shield
A's-B's-C's
A's- Hold Pads
B's-Non stop fast and aggressive strikes (Straight punches, Elbows, Hammer fists & Headbutts)
C's-sprawl-2 push ups-4 Sit throughs (continuous)
** On instructors signal "ROTATE!" everyone rotates
Mouth of Hand Punch
Spinning Heel Kick
Focus Mitt:
Spinning heel kick, Jab, Cross, Mouth of Hand Punch
Sweep with Heel Kick
Self Defense
Gun from the front- Pushing into stomach
Advanced Gun- from Front, assailant pushing, slapping, kicking

Beginner Class (B2)

Punches- Straight Punch

Hammerfist Side

Combination- Side Hammerfist , turn and face the pad, 6 straight punches

Drill: striker starts with their eyes closed, attacker bumps striker from various angles with pad and holds for Straight punches. Striker; if bumped from the side make a hammerfist to the side then face pad and continue with non-stop straight punches until pad holder calls time. Reset!

360 defense

Advanced- Knife- downward stab

Drill: Groups of 3; defender; non-stop straight punches on pad, defend downward stab.

Intermediate (B2)

Punches- Straight (quick review)

Drill: striker sits on a chair and from that position makes non-stop punches on pad, when possible defender much stand up out of the chair and continue with counters until pad holder calls time. Reset!

Defense v. High Round Kick (2 and 3 Points)

Defense v. High Round Kick (Covering)

Advanced- Gun- 2 handed cupping technique

Drill: defender sits on a chair, eyes closed; defend High Round Kick OR Gun (2 handed cupping technique)

Advanced (B2)

Warm up with level 1, 2 & 3 self-defense techniques

Drill: 2 rounds of 90 seconds- one defender, non-stop attacks (moderate speed in round 1; fast and aggressive in round 2)

Sweep with Heel Kick

Drill: groups of 2; Level 1, 2 OR 3 self-defense techniques; Sweep with Heel Kick when possible

Gun from Behind (touching)

Advanced Gun- from Behind the side or behind, assailant using off hand

Gun from Behind (touching)- while holding a bag or pads

Advanced Gun- from Behind the side or behind, assailant using off hand- while holding a bag or pads

BEGINNER (B2)
Knees w/ Clinch
-Basic clinch, partner builds resistance, trying to move defender back.
-Clinch/control, defender practices rotating resisting partner 90-180 degrees
-Individual knees, working all 3 clinches

DRILL: Knee Pyramid
Instructor cues number of knees each round building from 1, 2, 3-10, OR do 1-5-1-5

Elbows 1-3:

DRILL: Cue & Do
Rnd 1:
Striker eyes closed. PH cues for elbow 1-3. Build number of elbows each show. Start with 1 for a bit, then 2, eventually 3.
Rnd 2: Same as above, on cue striker sends 3 or appropriate elbow, turns, clinches and sends knees.

Rear Choke

Final Drill:
Grp of 3. Striker sends all out straights. Attacker can cue for Side or Rear Elbow, knees or Rear Choke.

INTERMEDIATE (B2)
360 w/ Counter
Knife Downward Stab (Focus on 360, counter, wrap)
Trap, Buck & Roll Review
Ground Knife Defense while Mounted

Final Drill:
Defenders lying on ground eyes closed. Roaming attackers mount and begin stabbing. Defend and reset.

ADVANCED (B2)
Ground Sparring:
Grps of 2. One partner begins in mount. Goal is to get/maintain dominant position. 10-20s rounds.

Gun Front 2-Hand Technique
Trap, Buck & Roll REVIEW
Ground Gun Defense while Mounted

Final Drill:
Defenders lying on ground eyes closed. Roaming attackers mount and present gun. Defend and reset.

Beginner (B2)
Punches- Straight
Drill: Belt Drill- 3 Rounds: 30 sec, 45 Sec, 60 Sec- 20 sec rest between rounds
Front Kick Vertical Target
Ground- Back Position
Ground- Getting Up
Combination: Back position, pad holder walks towards striker, striker gets up, Front Kick vertical target, followed by counter attacks.
Headlock from Behind
Drill: Groups of 2, large shield; defender starts on the ground- back position, pad holder gives a verbal signal and walks towards defender, defender; gets up, delivers a front kick to a vertical target and follows up with counter attacks, 3rd person, makes headlock from behind, reset!
Intermediate (B2)
Focus Mitts- Straight Punches only
Drill: Straight punches, do jump tuck (knees to chest) on instructor command, then back to punching; give and increasing number of jumps up to 5.
Outside Slap Kick
Defense v. Hook (extended)
Defense v. Uppercutt
Inside Defense with Counter v. Left Punch
Inside Defense with Counter v. Right Punch
Drill: Recognition Drill- Movement with partner; one attacker and defender; Defense v. Hook (extended)
Defense v. Uppercutt, Inside Defense with Counter v. Left Punch, Inside Defense with Counter v. Right Punch- slow-moderate speed and then speed up!
Ground- Arm bar from the guard
Advanced (B2)
Opposite stance
-spinning heel kick
Focus Mitts: opposite stance
Basic Combinations 1-4
-spinning heel kick, after every Odd number Combo
Knife-Defense v. Downward Stab
Advanced Gun- from the front, assailant pushing
Drill: Defender eyes closed; attacker gives a verbal signal or pushes defender and makes Gun from the Front attack.

Beginner (B2)
Palm Heel Strike
Front Kick Vertical Target
Knees
Drill: 2 Rounds- 200 Meter Run/ 20 Palm Heel Strikes/ 20 Front Kicks to a Vertical Target/ 20 Knees
Choke from Behind
Headlock from Behind
Drill: Groups of 3, small shield, defender; non stop Palm Heel Strikes on pad, attacker; makes Choke from Behind or Headlock from behind.
Intermediate (B2)
Bobbing/Weaving/Slipping punches
Focus Mitts- Combination 1- Jab/Cross/Bobbing/weaving/R-Uppercutt/L-Hook/Cross
Combination 2- Jab/Jab/Slip to the left/L-Uppercut/R-Cross
Ground- trap and roll
Ground- elbow escape
Drill: Groups of 2, Large shield; defender; non stops strikes on pad from mount position, attacker safely tackles defender off the pad and mounts them, defender trap and roll or elbow escape.
Advanced (B2)
Spinning Heel Kick
Drill: Focus Mitts, make basic punch combinations, then partner call for spinning heel kick
Sweep with Heel Kick
Knife- kick from a distance
Knife- defense v. downward stab
Drill: eyes closed, verbal signal, reach with a kick or hand defense, as appropriate