BEGINNER CLASS

Hammerfist forward

Hammerfist downward

Round Kick

Drill: Pyramid: 20 seconds forward hammerfist, 30 seconds 2 round kicks right and 2 round kicks left, 45 seconds hammerfist downward

Choke from the Behind with a Push

Drill: Round Robin: A is pad holder. B is striker. C is defender. B sprints to pad and throws 10 forward HF, 10 DW HF, and 10 Round Kicks, then takes pad. A sprints to C and applies Choke from Behind with a Push.

 

INTERMEDIATE CLASS

Basic Takedown Defense

Side Kick

Defensive Back with a Spin

Focus mitts and belly pad

Round 1: Free work with all the combinations students know; 1-4 or 1-10  +

Round 2: On combinations 3, 7, and 9, Striker uses hook to disguise step across centerline with lead leg, and makes a side kick with lead leg to belly pad

Round 3: Same as Round 2, but Striker takes a deeper step across centerline off combinations ending with a hook and makes Defensive Back Kick with a Spin

Ground – Elbow Escape

Ground – escape from guard (gouge and stack)

Drill: Attacker Flow: Gloves on. A holds gloves like focus mitts for hand combinations for B and can mimic takedown for Basic Takedown Defense. On instructor's call of "DOWN" B gets on ground safely and A mounts. B makes Elbow Escape. A makes Escape from Guard (gouge and stack) and B should be careful to cover head and defend any strikes where possible, and throw light, tapping strikes to A to create some realism. (Note to students that once their knowledge base increases, there are better options for next move.)

 

ADVANCED CLASS

Interval Round Day!

 

Interval Round 1: 4:00 minute round

-40 seconds free work on the bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

-40 seconds free work on the heavy bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

1 minute rest

Interval Round 2: 4:00 minute round

-30 seconds straight punches

-30 seconds  air squats

-30 seconds 2 round kicks right, 2 round kicks left

-30 seconds sit ups

-30 seconds free work

-30 seconds push ups

-30 seconds free work

-30 seconds burpees

1 minute rest

Interval Round 3: 4:00 minute round

15 seconds on, 15 seconds rest  on the heavy bag

Defense v. Bayonet Stab, live and dead side

Drill: Groups of 4-5: Circle of Death: One defender in center, everyone else is an attacker. Nonstop attacks for 1:30. All levels 1-3, plus any appropriate attacks for student's level, plus Defense v. Bayonet Stab, live and dead side.

BEGINNER
Eye Strike
Elbow #6
Focus Mitt Drill: pad holder holds one focus mitt approximately head level. Striker throws eye strike with lead hand, closes distance and throws elbow #6. Once comfortable with drill, both striker & pad holder may begin to move between combinations.
Choke from Front (1-handed)

INTERMEDIATE
Basic Takedown Defense/Spinning on Centerline
Review Bearhug Defenses (Front & Rear)
Bearhug Front (lifting)
Bearhug Behind (lifting)
Circle-of-Death: 1 defender, rest of class attacking constantly. All level 1 self-defenses + bearhug attacks with or without lifting.

ADVANCED
Gun from Behind at a Distance
Long Gun from Behind - Touching (both sides)
Circle-of-Death: 1 defender, rest of class attacks. All lower level self-defenses involving attacks from behind + hand gun from behind at a distance + long gun from behind (touching)

BEGINNER
Knees w/ Clinch
Hammerfist Side
DRILL:
Grps 2, Striker, Padholder. Striker neutral/eyes closed. Padholder cues for either HF Side. Striker opens, sends, orients and finishes with Knees until Pad cues to “RESET!”
Choke Side
DRILL - FINAL:
Same as above, but partner has option of cueing with pad or attacking with Choke Side.
___________

INTERMEDIATE
Outside Defenses (1-2)
SPARRING - Trigger
Grps 2. A/B. Determine who will send trigger. Defender will begin with hands lower than fighting stancy. Attacker will send straight punch to begin round. Defender will attempt to defend, but regardless free sparring. 20 second rounds. Switch roles each round.
Choke Front Against Wall
DRILL:
Grps 2. Defender/Attacker
Rnd 1: Regular attack/defense
Rnd 2: Explore using Outside defense to intercept the choke.
SAFETY NOTE: Have attacker switch attacker to aim for lower chest or shoulders to avoid slamming choke on.
Choke Rear Against Wall
DRILL - FINAL:
Grps 2. Defender slowly circles in front of wall, eyes open. Attacker can decide to apply either Choke. If Front, Defender can attempt to intercept choke.
__________

ADVANCED
Axe Kick
Spinning Outside Slap Kick
DRILL: Hollywood
Grps 2, Attacker (glove on), Defender. Attacker holds weapon out in gloved hand. Defender performs spinning kick to slap it out of hand and get to exit. Instructor should designate an item to serve as the “exit,” moving it during the exercise to test awareness.
Hip Throw
Headlock Side, Spinning Inward
DRILL - FINAL:
Roaming Attackers. Defenders neutral, eyes closed. Attackers apply Headlock Spinning Inward. After defense, Defender attempts to mount/keep Attacker from gaining dominant position/getting to feet. If Attacker regains dominance/feet, s/he moves on to victim, while Defender resets for another attack.

BEGINNER CLASS

Straight Punches

Hammerfist Forward

Drill: 30 seconds of punches (straight and hammer forward) – 2 rounds (3 if you want to make it difficult!)

Knees – practice switching feet (i.e., start with right leg forward; switch feet and give right knee)

Choke from Behind with a Push

 

INTERMEDIATE CLASS

Basic Takedown Defense/spin on centerline – include in warm up

Defense v. Hook Punch

Sparring: hands only

Sparring: include Basic Takedown Defense

Ground: Arm Bar from Guard

Drill: attempt arm bar; if it fails, kick and get up, spar for 1 minute

 

ADVANCED CLASS

Free work to pad, including punches, elbows, headbutts, kicks, and knees – 4 rounds of 30 seconds each

Plucking/Rowing Defense v. Front Kick

Plucking/Rowing Defense v. Side Kick

Gun from the Front

Gun from Behind at a Distance

Drill: eyes closed, any of these attacks

BEGINNER CLASS
Straight Punch
Elbow #4
Hammerfist to the Side
Round Kicks
Tombstone pads
Drill: Striker stands in neutral stance with eyes closed. Partner can give a shove or verbal cue to the side or behind. Striker makes either hammerfist to the side or Elbow #4 depending on target and follows up with 4 Drill: Same as previous drill, but now Striker follows up with 4 straight punches and 2 round kicks
Cash out: 45 seconds each: horseshoe drill
Choke from the Side
Drill – Groups of 3: 1 pad holder moves around and holds for punches or round kicks, 2nd attacker can Choke from the Side or give a shove from the side or behind with tombstone pad for either Hammerfist to the Side or Elbow #4 followed up by 4 straight punches and a round kick.

INTERMEDIATE CLASS
Side Kick
Thai Pads
Round 1: Basic combinations with kicks
Round 2: Add Basic Takedown Defense/Spinning on centerline followed up by 2 knees
Round 3: On every combination ending with a hook (3, 7, 9) Striker steps across centerline as if they overcommitted to hook or faked the hook to distract from foot movement and throws a lead leg side kick
Hair Grab from Behind
Drill: Groups of 3: 1 person holding thai pads; 1 defender; 1 attacker. Free work on the thai pads. Attacker can apply Hair Grab from the Side, Impending Knee or Hair Grab from Behind at any time. Defender makes defense and returns back to pad. Have Defender wear gloves to mimic loss of fine motor skill under stress.

ADVANCED CLASS
Thai Pads
Round 1: Combinations 1-10
Round 2: Double the kick and add sprawls
Hip Throw
Face to Face Throw
Drill: (Ground)Fight Gone Bad. 1 minute per station. 2 students per station to allow for partner work. Students immediately move to their next station with no break, but after they have completed an entire round, they get 1 minute rest. Three rounds of the following

Ground and Pound on dummy or curved kick shield
Hip Throw; 1 for 1 with partner (can just take this to the lift without bringing partner to the ground if only one crash pad)
(On pad) 4 punches to a sprawl, back and forth
Face to Face Throw
(On pad) 2 punches, basic takedown defense, 4 knees, back and forth

BEGINNER CLASS
Left/Right Combinations
Inside Defense
Straight Punch Low
Inside Defense vs. Low Straight Punch
"Sparring" Drill (1%-50% speed): Round 1; each partner takes turns throwing combination 1 or 2 while other partner defends. Round 2; Combinations 3 or 4. Round 3; Combinations 1 or 2 with low straight punch included in combo. Round 4; Combinations 3 or 4 with low straight punch included in combo. Round 5; Combinations 1-4, low straight punch may be included or omitted from combination.

INTERMEDIATE CLASS
Review Back & Side Ground Fighting Positions
Ground - Fallbreak Back
Ground - Fallbreak Side
Ground - Side Mount to Full Mount Transition
Ground - Dismount from Full Mount
Drill: 1-for-1; Defenders stand in passive stance, eyes shut, with enough space around them to fall backwards or sideways safely. Attackers use kick shields to jolt defenders backward or sideways. Defenders fallbreak in appropriate direction, deliver 1 front or side kick from ground depending on position, then attacker ditches pad and gets into side mount. From side mount attacker transitions to full mount, then disengages from full mount. Attacker then stands in passive stance with eyes closed and drill repeats with defender serving as new attacker.

ADVANCED CLASS
Spinning Outside Slap Kick
Focus Mitt Drills: Free-work combinations. Incorporate spinning outside slap kicks (Safety Note: Kick for contact, not for power)
Simple Takedown
Double Leg Takedown
Sparring Drill: 1-for-1 Partners use any combination to set up a takedown. After takedown, partner on top must hold partner on bottom there (no transitions). Partner on bottom must escape from position and return to standing.

BEGINNER CLASS

Palm Heel Strike

Choke from the Front (1-Handed)

Ground - Side Position

Ground - Side Kick

Ground - Get Up (from side position)

Drill: groups of 3; eyes closed, attacker makes Choke from the Front; defender makes the defense; sometimes, the attacker says "Down!" and the defender must sit down (fall break, if your students know it and it is safe to do so); third person steps forward with pad; defender delivers a side kick, then gets up and does palm heel strikes until the holder calls "time."  Reset and continue.

INTERMEDIATE CLASS

Focus Mitts: 2 rounds of 2 minutes, :30 second break

Back Kick

Defensive Back Kick with a Spin

Bearhug Behind, Arms Free

Bearhug Behind, Finger Leverage

 

ADVANCED CLASS

Dutch Kickboxing Drills (using focus mitts to catch partner's punches, but defending kicks). For this set up, do 1 minute per person as attacker for each combination:

Combo #3 with low kick

Combo #3 with medium kick

Combo #4 with low kick

Combo #4 with medium kick

Headlock from the Side (review from Level 2)

Headlock from the Side, Spinning Inward

Drill: groups of 3; one person makes combos 3 or 4 with kicks, partner defends (defending now, not dutch drill!); at any time, the third person attacks the STRIKER with a headlock; striker makes the defense spinning inward, the resumes.

BEGINNER CLASS
Introduce focus mitts
Palm heel strike
Elbow 1
Round 1: Mitt holder calls a number between 1 and 4, Striker throws that many palm heel strikes beginning with lead hand
Round 2: Mitt holder can also call 1Elbow, 2Elbow, etc. and Striker will throw the called number of palm heel strikes and finish with an elbow, i.e. 2Elbow= lead palm/rear palm/lead elbow
Drill: Find your partner: Mitt holder and Striker repeat calls from previous round. At any time, instructor can call "DOWN" and Striker does a push-up while Mitt holder sprints to a different spot in the room. Striker must find them and do 2 hard palm heel strikes and a burpee until instructor calls "TIME!" Drill resets.
Choke from the Front with a Push
Ground – Back Position
Ground – Getting Up
Drill: A/B Drill. Attackers can apply Choke from the Front with a Push OR give a shove with pad and call "DOWN." Defender gets safely into ground position and tracks Attacker, then gets up for nonstop palm strikes until Attacker calls "TIME"

INTERMEDIATE CLASS
Thai Pads
Round 1: Basic combinations with kicks and knee
Round 2: Add Basic Takedown Defense/spinning on centerline
360 with Counterattacks
Defense v. High Round Kick (covering)
Drill: Defend haymaker using 360 with Counterattacks or Defense v. High Round Kick (covering)
Drill: Non-compliant attacker: After defending haymaker or High Round Kick, Attacker can mimic takedown, forcing Defender to make Basic Takedown Defense

ADVANCED CLASS
Mouth of Hand Punch
Drill: Target recognition on pad: 2 hand combatives, Front Kick Groin to Mouth of Hand Punch, Front Kick to a Vertical Target/Defensive Front Kick/Knee, Round Kick
Drill: Shared interval round: Partners switch pad every 15 seconds for 4 minutes. Max combatives as hard and fast as possible with the following
-Hand combatives (switch)
-Front Kick groin (switch)
-Knees (switch)
-2 round kicks right, 2 round kicks left
Gun from Behind (touching)
Advanced Gun – from the side or behind, assailant using off hand
Drill: A/B Drill with Gun from Behind (touching) or Advanced Gun – from the side or behind, assailant using off hand

BEGINNER CLASS
Warm-up Cauldron: Pad holders call for "punches" (combo 2), "kick" (groin kick), or "sprawl" (sprawl w/ knee strike after stand-up). Round 1 - striker delivers everything 1x per call. Round 2 - 2x per call. Round 3 - 3x per call
Review: Choke from Behind
Headlock from Behind
Circle-of-Death Drill: 1 defender, rest of class attacking constantly with either choke from behind or headlock from behind. Note: new attacks should come on the instant defender gets to control position.

INTERMEDIATE CLASS
Bobbing/Weaving/Slipping punches
Focus Mitt Drill Building Extended Combinations: Progressively add one step at a time to previous steps in order for students to build up to full combination (1:Slip/Jab, 2:Slip/Cross, 3:Bob & Weave/Left hook, 4:Bob & Weave/Right Hook, 5:Slip/Left Uppercut, 6:Slip/Right Uppercut)
Ground - Armbar from Guard
Sparring: 1 minute rounds. Partners start in guard position and attempt to submit each other. If submission occurs before end of round, reset to original positions and begin again. Next round, switch positions. Once both partners have fought from both positions, switch partners.

ADVANCED CLASS
Chops (inside & outside)
Review: Gun from the Front
Review: Gun from Behind (touching)
Gun from the Side in Front of Arm
Circle-of-Death Drill: 1 defender, rest of class attacking constantly. Gun from all directions. Add level 1, 2, & 3 self-defense techniques as needed for increased difficulty. Note: Attackers should bring on the next attack the instant defender gets to control position or strips a weapon.

BEGINNER CLASS
Warm-up Cauldron: Pad holders call for "punches" (combo 2), "kick" (groin kick), or "sprawl" (sprawl w/ knee strike after stand-up). Round 1 - striker delivers everything 1x per call. Round 2 - 2x per call. Round 3 - 3x per call
Review: Choke from Behind
Headlock from Behind
Circle-of-Death Drill: 1 defender, rest of class attacking constantly with either choke from behind or headlock from behind. Note: new attacks should come on the instant defender gets to control position.

INTERMEDIATE CLASS
Bobbing/Weaving/Slipping punches
Focus Mitt Drill Building Extended Combinations: Progressively add one step at a time to previous steps in order for students to build up to full combination (1:Slip/Jab, 2:Slip/Cross, 3:Bob & Weave/Left hook, 4:Bob & Weave/Right Hook, 5:Slip/Left Uppercut, 6:Slip/Right Uppercut)
Ground - Armbar from Guard
Sparring: 1 minute rounds. Partners start in guard position and attempt to submit each other. If submission occurs before end of round, reset to original positions and begin again. Next round, switch positions. Once both partners have fought from both positions, switch partners.

ADVANCED CLASS
Chops (inside & outside)
Review: Gun from the Front
Review: Gun from Behind (touching)
Gun from the Side in Front of Arm
Circle-of-Death Drill: 1 defender, rest of class attacking constantly. Gun from all directions. Add level 1, 2, & 3 self-defense techniques as needed for increased difficulty. Note: Attackers should bring on the next attack the instant defender gets to control position or strips a weapon.