BEGINNER CLASS

Palm Heel Strikes

Palm Heel Strikes form mount

Knees

Drill: Groups of 2, large kicking shield; striker; non-stop palm heel strikes from mount, on instructors signal “Up”, stand up and deliver non-stop knees, on signal “Down” mount pad and continue with non-stop palm heel strikes.

Wrist Releases

Choke from the Side

Drill: Groups of 3, large kicking shield; striker; non-stop palm heel strikes from mount, on instructors signal “Up”, stand up and deliver non-stop knees, attacker; makes Choke from the Side; defender; makes an aggressive defense, mounts pad and continues with Palm strikes.

INTERMEDIATE

Defensive Front Kick

Back Kick

Choke from Behind with a Push

Choke Behind Against Wall

Drill: stand near wall; attacker can either give a verbal signal and the defender makes a back kick OR the attacker can choke and push the defender against the wall

ADVANCED

Focus Mitts: inside combo – right uppercut/left hook

Focus Mitts: inside combo – left uppercut/right hook OR left uppercut/right elbow

Drill: striking from Muay Thai Clinch — hold in clinch, use knees, release hold for short elbows and hooks, give head butts as appropriate; the attacker should make very light contact or NO contact to the partner

Long Gun Live Side

Long Gun Dead Side

 

BEGINNER CLASS
Round Kick
Drill: Around the world. 1 tombstone pad holder, 1 striker. Pad holder holds for groin kicks and slowly moves pad in a U-shape pattern to eventually hold for round kicks on both sides. Striker should be throwing kicks as a flurry, striking through the slowly changing transition from groin kicks to round kicks.
Choke from the Front (1-handed)
Wrist releases
Shark Tank Drill: 3-4 attackers, 1 defender. Attackers may either choke from the front, grab defender's wrist, or hold a tombstone for groin kicks/round kicks. Attacks should occur in rapid succession (no waiting in-between).

INTERMEDIATE CLASS
Side Kick (with and without advance)
Heel Kick
Roaming Attacker Drill: Partners free work on Thai pads or focus mitts. 2-4 roaming attackers get strikers to throw side kicks (kick shield) or heel kicks (focus mitt or tombstone).
Ground - arm lock from the side
Ground - side mount knee to belly (disengage)

ADVANCED CLASS
Warm-up free work on Thai pads: 3, 2-minute rounds. Rounds 2 and 3 in opposite stance.
Defense vs. Bayonet Stab, live and dead side
Defense vs. Bayonet Stab, dead side (clothesline)
Shark Tank Drill: 3-4 attackers, 1 defender. Bayonet Stabs and any self-defenses Levels 1-3.

BEGINNER CLASS

Straight Punch Review

Knees (straight knees and round knees)

Combo: Left/Right/Left/Knee/Round Knee (pad holder adjust pad for round knee)

Combo: Left/Right/Left Knee/Left Round Knee (pad holder adjust pad)

Choke from Behind with a Push

 

INTERMEDIATE CLASS

Focus Mitt: 3 rounds of 2 minutes, emphasize movement after combo

Basic Takedown Defense, Spinning on Centerline

Bearhug from Behind, Arms Free

Bearhug from Behind, Leverage on Finger

Drill: attacker rushes forward; defender uses Basic Takedown Defense; attacker slips under the defender's elbow and takes the defender's back; defender does either Bearhug from Behind OR the finger leverage technique

 

ADVANCED CLASS

Focus Mitts with shin guards: 3 rounds of 3 minutes with 30 second break; pad holder throws a jab, cross, or low round kick now and then to make sure striker is also reader to defend

Hip Throw

Pummel Drill to Hip Throw: partners work the pummel drill, but one is assigned to the throw; maneuver weight and position until you make make the hip throw; partner shoulder some resistance so that practitioner must decide when the throw is available.

Focus Mitts Plus Hip Throw: 2 rounds of 2 minutes; pad holder makes basic combination OR advances and forces a clinch; defender establishes under hook and makes hip throw

Stick Overhead

BEGINNER

Elbows 4-7

Knees w/ Clinch

DRILL:

Groups of 2, Striker, Padholder. Striker neutral, eyes closed. Padholder cues for an Elbow 4-7. Striker opens eyes, sees pad, sends appropriate elbow, then orients toward pad to Clinch and send a burst of Knees. Striker throws away and resets.

Choke Rear w/ Push

DRILL - FINAL:

Groups of 3, Defender, Padholder, Attacker. Same as above, Padholder cues for Elbow + Orient/Clinch/Knees. While sending Knees, Attacker applies Choke Rear w/ Push. After defending, Defender resets. Repeat for time.

___________

INTERMEDIATE

Ground - Strikes from Mount

DRILL:

Groups of 2, one on back, other mounting. On “GO!” person mounted sends all out strikes to pad. On “SWITCH!” person mounted stops striking, takes pad, and person in mount begins striking from below. Cue multiple switches for time then repeat swapping starting positions.

Ground - Elbow Escape

Ground - Dismount from Full Mount

DRILL:

Groups of 2, Groups of 2, one on back, other mounting. Person mounted attempts to use Elbow Escape to improve position. Person mounting attempts to capture hands for Dismount. Repeat, switching starting positions each time.

Choke Front Against Wall

DRILL - FINAL:

Groups of 3, begin near wall, one on back, other mounting, one standing waiting. Person mounted moves hands/sends “strikes” to person mounting. Person mounting attempts to capture hands and Dismount. Upon getting to feet, person waiting applies Choke Against Wall. Defend and reset.

___________

ADVANCED

Stomp Kicks REVIEW (Defensive Front Kick, Side Kick, Back Kick)

Plucking/Rowing Defense vs. Front Kick

Plucking/Rowing Defense vs. Side Kick

DRILL:

Groups of 2, Defender, Attacker. Defender neutral, eyes closed. Attacker gives verbal cue and sends Front, Back or Side Kick. Defender opens eyes, defends, counters and resets.

Simple Takedown

Single Leg Takedown

Trigger Ground Sparring/Rolling:

Groups of 2, Attacker, Defender. Defender, Attacker. Defender neutral, eyes closed. Attacker takes Defender to the ground using Simple/Single Leg Takedown. After Takedown, both scramble for dominant position. Continue until dominant position is achieved OR time elapses. Repeat switching roles.

NOTE: If MMA gloves are available, strikes can be included.

BEGINNER CLASS
Left Right Combination
Round Kick
Knees (Regular and Round)
Drill: Introduce Muay Thai Pads
-- Round 1- Pad holder- Calls out straight punch combinations- 1-4 (straight punches)
-- Round 2- Straight punch combinations plus Round kicks & Knee strikes
Wrist Releases
Inside Defense
Choke from Behind with a push
Drill: Defender, yes closed; attacker gives a verbal signal and makes a straight punch or makes choke from behind with a push

INTERMEDIATE CLASS
Side Kick (with and without advance)
Combo: Side Kick, side Hammer fist followed by knee strikes
Outside defense v. Right Punch
Hair Grab Behind
Bearhug Behind Lifting
Drill: Focus Mitts
Defender combo #5; attacker make a Hair Grab from behind OR Bearhug Lifting
Ground- Strike from Full Mount
Ground- side mount to full mount

ADVANCED CLASS
3 Round Drill
Ax Kick
Combo: Front Kick Groin (Back Leg) followed by an Ax Kick (Forward Leg)
General Defense v. Medium to high Kicks
Hip Throw
stick- overhead defense
Headlock from the side, spinning inward
Drill: Groups of 3, one large shield
Defender non stop knee strikes; attacker gives a verbal signal and makes an overhead defense OR Headlock from the side, spinning inward

 

BEGINNER CLASS
Hammerfist Forward
Hammerfist Downward
Tombstone Drill: 1 or 2 punch hammerfist combinations (forward or downward), groin kicks, and sprawls. 3 rounds: 90-seconds freework, 30 second flurry at the end. Round 1 flurry hammerfist forward, round 2 flurry hammerfist downward, round 3 flurry groin kicks.
Choke from the Side

INTERMEDIATE CLASS
Back Kick
Defensive Back Kick with a Spin
Hair Grab Side, Impending Knee
Shark Tank Drill: 1 defender, 4 attackers (front, both sides, and behind). Attackers in front and behind have kick shields and call for spinning back kick or back kick respectively. Attackers on the side perform hair grabs with impending knee.

ADVANCED CLASS
Kick Paddle (or Focus Mitt)Warm-up: Medium-to-high round kicks & spinning heel kicks. Students should focus on flexibility, not power.
Sliding Defense vs. Medium-to-High Round Kicks
Sliding Defense vs. Spinning Heel Kick
Stopping Defense vs. Spinning Heel Kick
Stick-Baseball Bat Defense
Shark Tank Drill: 1 defender, 4 attackers. Attackers throw Medium-to-high round kicks and spinning heel kicks (50% speed, 1% power), as well as baseball bat swings with a stick. If necessary, for added difficulty attackers may also randomly throw in self-defenses from levels 1-3.

BEGINNER CLASS

Palm Strikes/Elbows review

Combo: Left/Right/Right Elbow

Knees (emphasize with a switch)

Choke from the Side (both sides)

Drill: Barricade Drill – knees until pad holder tells you to run; push through barricade of pads; punch target at end; 2nd attacker makes Choke from the Side

 

INTERMEDIATE CLASS

Thai Pads: Combo #3 with knee

Thai Pads: Combo #4 with knee

Bearhug Front and Behind, Arms Free

Bearhug Front, Lifting

Bearhug Behind, Lifting

Drill: groups of 4; one person in the middle, two hold pads. The defender strikes targets as instructed; at any time, the last person can make any of the bearhugs practiced in this class.

 

ADVANCED CLASS

A/B Drill w/sprawls: striker; 3 Sprawls before sprinting to the other pad

Ax Kick

Combo: Front Kick-groin/Ax Kick

Stick- Overhead

Stick- Baseball bat swing

Drill: Defender; non- stop sprawls, attacker gives a verbal signal and makes stick attack.  Defender; makes the proper defense and continues with sprawls.

 

 

BEGINNER CLASS

Punches Straight

Round Kick

Switch Round Kick

Thai Pads: 3 Rounds of 2 minutes; Straight punch combinations include Round Kicks/Switch Round Kick; Round 2: add sprawls; round 3: add sprawls, 2 push ups and non-stop punches the last :30 seconds of the round

Inside Defense

Choke from the Front (1 handed)

Quick Drill: Use an object as a barricade (ie; a chair, a stack of pads) bet. Defender and Attacker taking away the option of kicking to the groin, defend Choke from Front (1 handed pluck)

Drill: Eyes Closed; defend Choke from Front OR Inside Defense

 

INTERMEDIATE CLASS

Heel Kick

Combination: Focus Mitts: Forward leg Heel Kick/Cross/Hook/Cross, (Both sides)

Outside Defense v. a Right Punch

Hair Grab Side, impending Knee

Hair Grab Behind

Drill: Non-stop strikes on pad; defend either Hair Grab; after the defense attacker attacks with a wild right punch, defender; defends (Outside Defense v. Right Cross) and continues with non-stop strikes on the pad.

 

ADVANCED CLASS

Thai Pads MEET Ground and Pound: Thai Pads and one kicking shield per group; 2 Rounds of 3 minutes. (Opposite stance), basic combinations, Knees, Elbows, Kicks; On instructor’s signal “Down”, striker; mounts pad and delivers non-stop strikes from mount. On instructor’s signal  “Up”, striker stands up and continues working combinations on Thai Pads.

Hip Throw

Quick Drill: Any level 1 & 2 techniques; execute a hip throw when available

Stick-Overhead defense

Stick-Baseball bat defense

Drill: Defender; Ground and pound; attacker gives a verbal signal and makes a Stick attack; defender; make the appropriate defense and back to non-stop strikes from mount.

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.