BEGINNER CLASS
Palm Strikes
Front Kick Vertical Target

Drill: partner moves around, then gives command to strike; defender makes Front Kick Vertical Target, then continues with Palm Strikes until pad holder calls time
Headlock from Behind
Drill: as above, but third person can make Headlock from Behind

INTERMEDIATE CLASS
Focus Mitts: Left/Right combo
Slipping punches -- emphasize shoulder roll to cover chin
Focus Mitts: Left/Right/slip left/Right
Defense v. High Round Kick (2 or 3 points of contact)
Defense v. Front Kick (plucking/rowing)
Fight Drill: focus mitt holder moves around; either calls out combination above OR makes a high front or round kick

ADVANCED CLASS
After warm up, review round kicks and side kicks, emphasis on higher kicks
Axe Kick
Arm Bar -- use axe kick on the ground after arm break, then kick away and get up
Simple Takedown -- person on the bottom pulls guard, makes Arm Bar, then gets up

BEGINNER CLASS

Straight Punches

Knees (emphasize switch knee and returning to a good stance)

Elbows 1, 6, and 7

Drill 1: Partners; 1 curved kick shield per group. Pad holder calls a number between 1 and 4. Striker throws that number of straight punches, always beginning with lead hand, followed by an opposite side knee.

Drill 2: Same as Drill 1, but after knee, pad holder can hold for elbows 1 and 6 if pad is to chest, or elbow 7 if pad held at waist as for downward hammerfist.

Choke from the Front with a Push

Final Drill: A/B Drill. A’s standing with eyes closed. B’s are roaming attackers and can tap or verbal cue and call a number as from Drill 2, or apply Choke from the Front with a Push.

 

INTERMEDIATE CLASS

Partners; Curved kick shield

Round 1: Basic Target Recognition for 2 straight punches, round kick, Front Kick Groin, Defensive Front Kick, and Knee.

Round 2: Have strikers with their backs to the wall and curved kick shield holders in front of them. Pad holders hold for Basic Target Recognition from Round 1. When instructor yells “SPIN!” 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 now Pad holder has back to wall and instead of

“CLINCH” call  “TIME!” (For safety, so pad holder has pad in appropriate position) then call “KICK OFF!” Striker throws Defensive Front Kick and tries to sprint to the other wall. 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.

Ground – Headlock Side, weight forward

Ground – Headlock Side, weight backward

 

ADVANCED CLASS

Scissor Round Kick

Thai Pads

Round 1: Free work; all known combinations using punches, kicks, elbows, and knees

Round 2: Opposite stance

Round 3: Replace all combinations using the round kick with Scissor Round Kick

Advanced Gun—from Kneeling Position

Drill: Partners; 1 gun and 1 curved kick shield per group. Partner with curved kick shield is mounted on pad for non-stop Ground and Pound strikes. Partner with gun is on other end of mat and must do 4 burpees, then sprint to partner and hold for Advanced Gun—from Kneeling Position. Striker makes defense and partners switch roles.

BEGINNER CLASS

Straight Punches: Left/Right/Right/move out of range as pad holder tries to touch with tombstone pad (be sure the punches have power, then move away)

Straight Punch Low

Inside Defense v. Straight Punch Low

Headlock from Behind

Drill: groups of 3; one person makes Straight Punch Low; second person defends; third person attacks puncher with Headlock from Behind

 

INTERMEDIATE CLASS

Focus Mitts: 3 rounds of 2 minutes, emphasize movement after combination

Fall Break

High Fall Break

Defense v. Choke Full Mount

Defense v. Headlock Full Mount

Drill: non-stop punches; on command of "down," the defender makes a fall break; second attacker jumps on top in full mount and makes Choke or Headlock; defender defends, gets back up, then continues punching

 

ADVANCED CLASS

Thai Pads (3 rounds of 3 minutes: focus on power; fewer reps per round are OK as long as maximum power is generated in each combo)

One Arm Shoulder Throw

Guillotine

Defense v. Guillotine

BEGINNER CLASS

Left/Right Combination

Advancing Punch

Movement - backward and forward

Combo: Left/Right/move back out of range of jab/Advancing Right Punch

360 (use focus mitts)

Drill: pad holder moves around and either calls for the combination above or makes 360 attack

Front Kick Vertical Target

Drill: use light Front Kick Vertical Target to body to maintain distance; when pad holder says "punch," make the combo above

 

INTERMEDIATE

Hook Punch

Combo#6 and #7

Defense v. Hook (covering)

Defense v. Hook (extended)

Drill: attacker makes any combination of 2 punches (straights and hooks); defender defends and makes 1 counterattack; do several rounds with different partners

Drill: attacker makes any combination of 3 punches (straights and hooks); defender defends and makes 2 counterattacks; do several rounds with different partners

Note: if your class already has experience and you have more time, include uppercut and uppercut defense

 

ADVANCED

Overhand Right Punch

Combo: Left/Right Straight/Left/Overhand Right

Side Kick Review - emphasize using forward leg for Side Kick from fighting stance in a fighting context (rather than self defense)

Pucking/Rowing Defense v. Medium Side Kick

Sparring: include Side Kicks and Overhand Rights

 

BEGINNER CLASS

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 CLASS

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 CLASS

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
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
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
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

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

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

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

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

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

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

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

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

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