BEGINNER CLASS (B1)
Eye Strike
Drill: Using a piece of paper as a target (8.5”x11”) have one partner hold up the paper head height (only holding the top end of the sheet) while the other practices eye strikes on the target. The “goal” is for students to punch holes in the paper with their fingers
Choke from the Front (1-handed)
Choke from the Side
Drill: Circle-of-Death. 1 defender, 4+ attackers. Attackers may choke from the front or side. Defender must use one of the two learned defenses.

INTERMEDIATE CLASS (D1)
360 Defense with Counterattack
Drill: Defender starts in passive stance with eyes closed. Attacker verbally gets defender’s attention. Once defender opens their eyes, attacker winds up and bursts in with outside looping attack. Defender performs appropriate 360 with counter and finishes in control position with combatives before resetting.
Ground – trap and roll
Ground – elbow escape
Rodeo Drill: Pairs of students start with one person in mount on the other. 1 minute on the clock. When the round starts, person in mount must maintain mount for the entire round. Person on the bottom must use trap and roll or elbow escape to get out. If the person on bottom escapes, pairs reset to their original position and begin again. Next round, partners switch places. After both people have fought in both positions, everyone finds a new partner. Repeat.

ADVANCED CLASS (D1)
2 Jumping Front Kicks
Drill: Tabata jumping front kicks. 20 seconds of non-stop jumping front kicks, 10 seconds of rest. Repeat 6 times for a total of 3 minutes before switching partners.
Ground – Guillotine
Ground – Defense vs. Guillotine
Ground Sparring: Partners start in guard position and attempt to submit each other for 1 minute. If a submission occurs before the end of the round, partners reset to their original positions. Next round, partners switch positions. After both partners fight from both positions, everyone finds a new partner. Repeat.

BEGINNER CLASS (B1)

Straight Punch with Advance

Inside Defenses

Ground - Back Position and Front Kick

Ground - Get Up

Drill: make inside defenses; when partner says "down," sit down into Back Position, give a kick to the air, then get up and continue defending

 

INTERMEDIATE CLASS (D1)

Focus Mitts: 2 rounds of 2 minutes, emphasize footwork after the combination; have the pad holder walk forward so the striker must pivot off angle

Side Kick (with and without advance)

Drill: eyes closed; verbal signal from either side; deliver Side Kick then follow up with additional combatives

Choke from Behind with a Pull

Drill: eyes closed, Side Kick or Choke from Behind with a Pull

 

ADVANCED CLASS (D1)

Overhand Right Punch

Combo #10: Overhand Right/Left Uppercut/Overhand Right

Leg Triangle from Guard

Defense v. Leg Triangle From Guard

Drill: good guy/bad guy sparring with good guy starting in guard; goal is either to submit or get up within 1 minute; light striking allowed; change roles every minute. 5 rounds each

 

BEGINNER CLASS (B1)

Palm Heel Strikes

Palm Heel Strike from Mount

Drill: Ground, Pound & Drag drill

Head Lock from Behind

Choke behind with a push

Drill: 3 Round Drill with Attacks!

 

INTERMEDIATE CLASS (D1)

Double time Tabata- 40 seconds of work, 20 seconds of rest, 4 rounds

· Punches

· Front Kicks

· L/R Combination, Right elbow

· Knees

Headbutt Forward

Combination: L/R Combination, Right Elbow, Forward Headbutt

Inside Defense with counter v. Left punch (live side)

Inside Defense with counter v. Right punch (one counter)

Forward Roll

Drill: Focus Mitts

Striker; non-stop straight punches, the instructor calls out a number of forward rolls (ie. 2, 3, 4….), the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

 

ADVANCED CLASS (D1)

Thai Pads: 2 rounds of 2 minutes

20 Straight punches- 2 Sprawls

20 Hooks- 2 Sprawls

10 Round Kicks (Right)- 2 Sprawls

10 Round Kicks (Left)- 2 Sprawls

20 Knees- 2 Sprawls

Plucking/Rowing Defense v. Side Kick

Stick - Overhead defense

Advanced Gun – under the chin, in mouth, grabbing hair etc

Drill: defender eyes closed, defend Stick overhead or Advanced Gun

BEGINNER CLASS (B1)
Elbow #7
Tombstone Combo: Groin Kick + Elbow #7
Straight Punch Low
Inside Defense vs. Straight Punch Low
Headlock from Behind

INTERMEDIATE CLASS (D1)
Headbutt Forward
Headbutt to the Side
Focus mitt free work: pad holders call any combo they like. Mix punches, elbows, and headbutts in so students learn different striking ranges.
Choke Front Against Wall
Choke Behind Against Wall
Drill: 1 attacker, 1 defender. Defender stands 3-5 feet in front of a wall with eyes shut. Defender must spin in place (fast enough to cause disorientation, slow enough that they don’t fall over). At any moment, attacker chokes defender and pushes them into the wall. Defender must open eyes upon being choked, attempt to complete appropriate choke with a push skill before impacting the wall. If defender impacts wall, they will perform appropriate choke against a wall skill. Note: Attackers should be pushing fast enough that defenders are forced to perform choke against a wall skill 90% of the time. There should be some success with standard choke with a push, but the point is adapting to a sudden change in situation.

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Bruce Lee Drill: Free work on Thai pads. Pad holder calls for scissor front or round kicks during round. Striker must deliver appropriate kick while giving their best impersonation of Bruce Lee’s “kiai”. Note: Have fun with this drill!!
Ground – Leg Triangle from Guard
Ground Sparring: Partners start in guard position and attempt to submit each other during the round. Light palm strikes may be thrown. If submission occurs before end of the round, reset to original positions. Next round, partners switch positions. After both partners have been in both positions, find a new partner!

BEGINNER CLASS (B1)

Palm Strikes

Drill: Belt Drill

Combo: Left/Right Palm Strike/Right Knee (practice both the framing position with the arms and the Muay Thai clinch)

Choke from the Front (1 hand)

 

INTERMEDIATE CLASS (D1)

Uppercut Punch

Footwork Drill: start facing target in fighting stance; make a very quick step-and-pivot to the left, and then make a Right Uppercut; return to front; make a very quick step-and-pivot to the right, then make a Left Uppercut Punch; return to middle; continue.  NOTE: when moving to the right, the practitioner must commit to the pivot so that he ends up with the weight loaded onto his left foot. This makes the Left Uppercut logical.

Defense v. Uppercut

Drill: Attacker makes Left/Right/step and pivot to the left/Right Uppercut; Defender FOLLOWS the movements, making two inside defense, shifting to face attacker as he pivots, then defends Right Uppercut.

 

Ground: Defense v. Choke Full Mount

 

ADVANCED CLASS (D1)

Sparring: 3 rounds of 2 minutes, hands only

Sparring: 3 rounds of 2 minutes, hands and legs

Stick Overhead Defense

Stick Baseball Bat Defense

Drill: defend either attack

BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

INTERMEDIATE CLASS (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360.

ADVANCED CLASS (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind- Defend with 2 Back Kick with a Switch (JUST KIDDING)
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch.

 

BEGINNER CLASS (B1)

Movement- Fighting Stance Moving Forward., Left, Right, Back

L/R Combination- Review

Straight Punch Low

Combination: Straight Punch Low, L/R Combination

Inside Defense v. Straight Punch Low

Drill: Groups of 2; Defender eyes closed; pad holder bumps defender and holds for today’s combination OR gives a verbal signal and makes a Straight Punch Low.

Choke from Front (1-handed)

Choke from Front with a Push

 

INTERMEDIATE CLASS (D1)

Round Kicks Low- Review

Side Kick (with and w/o advance)

Combination: Side Kick/Round Kick Low

Defense Vs. Hook (Covering)

Defense Vs. Uppercut

Drill: Focus Mitts: 2 rounds of 2 minutes; basic combination; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combination.

Choke from Behind Against Wall

 

ADVANCED CLASS (D1)

Warm up with basic self-defense techniques

Overhand Right

Combination: Overhand Right/L-Uppercut/Right Cross

Drill: Focus Mitts: 2 rounds of 3 minutes- Combinations, include today’s combination, sprawls and push ups.

One Arm Shoulder Throw

Drill: Non-stop self-defense techniques, One Arm Shoulder Throw when possible

Stick- Overhead Defense

Stick-Baseball Bat Defense

BEGINNER CLASS (B1)

Straight Punches

Drill: Sprint drill with straight punches, sprinting, and push ups

Hammerfist Forward

Knees

Drill: "go" and "time" on instructor command using straights, hammer fist forward, and knees

Choke from the Front with a Push

 

INTERMEDIATE CLASS (D1)

Focus Mitts (warm up)

Drill: Focus Mitts with disturbing

360 (review)

360 with Counterattack

Drill: attacker makes mostly straight punches; defender defends; if attacker makes 360 attack, defender makes the defense and counters, finishing the attacker

Choke from the Front with a Push (review)

Choke from the Front Against A Wall

 

ADVANCED CLASS (D1)

Sparring Drill: attack/defend/attack using combos 1-4

Sparring: 1 minutes rounds

Gun from Behind at a Distance

Machine Gun Takedown (from behind)

Drill: either technique based on the gunman's position

BEGINNER CLASS (B1)

Straight Punches

Drill: belt drill

Hammerfist Downward

Knees

Combo: Left/Right/Knee/Hammerfist Downward

Headlock from Behind (incorporate Hammerfist Downward after knees)

 

INTERMEDIATE CLASS (D1)

Side Kick

Drill: Side Kick from either side, then turn and continue with combatives

Choke from Behind with a Pull

Drill: eyes closed, Side Kick OR Choke from Behind with a Pull

 

ADVANCED CLASS (D1)

Thai Pads: Left/Right/absorb left low kick/Right/Left Hook/Right Round

Thai Pads: Right/Left Uppercut/Right/Left Round/block medium round kick/Left/Right

Stick Overhead

 

BEGINNER CLASS (A3)

Straight Punches

Elbows 1-3

Combo: Left/Right/Left Elbow – burst forward on elbow, and treat it a little like a left hook

Front Kick

Choke Front (2 hands) – for counterattacks, after the front kick make Left/Right/Left Elbow

 

INTERMEDIATE CLASS (C3)

Uppercut

Combo: right uppercut/left hook

Combo: left uppercut/right hook

Bearhug from Behind (arms free)

Bearhug from Behind (arms caught)

Bearhug from Behind (lifting)

 

ADVANCED CLASS (C3)

Thai Pads: Combos 1-4 – 3 rounds. After the first round, include sprawl/right cross with every combination

Double Leg Takedown – emphasize shooting to the lead leg to avoid a strong knee from the opponent’s rear leg

Side Control

Arm Lock from Side Control