BEGINNER (B2)

Palm Strikes

DRILL: Slow & GO! - Palm Heels
Groups of 2, Striker, Pad. On “Slow” striker stays square to Pad, moving as necessary. On “GO!” Striker sends a Palm Heel burst.

Ground Back Position

Ground Back Getup

DRILL:

Groups of 2, Striker, Pad. Strikers begin in Ground Back Position, eyes closed. Pads begin some distance away. On “OPEN!” Striker must Getup as Pad begins moving toward. Depending on distance, Striker should return to Ground Back Position OR send a Palm Heel Burst.

Choke Rear (Work to both sides, if time.)

DRILL - FINAL:
Group of 3, Defender, Pad, Attacker. Defender begins in Ground Back Position. When ready, Defender does a Getup and sends a Palm Heel burst. Attacker applies Choke. Reset after defense.

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INTERMEDIATE (B2)

Ground Trap, Buck, & Roll

Ground Choke from Mount

Ground Passing the Guard to Mount

Ground Headlock from Mount

Ground Arm Bar from Mount

DRILL - FINAL:

Defenders scattered on backs, eyes closed. Attackers mount any Defender applying any mounted attack above. Defender rolls, Passes to Mount, sends counters and finishes with Arm Bar/“Break”. Defender then gets up and roams to attack, as Attacker remains becoming a Defender.

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ADVANCED (B2)

REVIEW: Takedown Defenses

Basic Stopping

Spinning Offline

Sprawl

DRILL1: Slow & GO! - Knees

Groups of 2, Striker, Pad. On “Slow” striker clinches/moves Pad. On “GO!” Striker sends a Knee burst.

DRILL2:

Groups of 2. Alternating between takedown attempt and defense.

DRILL3:

Groups of 2. Striker, Pad. Padholder rushes in randomly, attempting to get Kickshield to Striker’s hips. Striker defends as necessary, finishing with Knee burst or strikes on ground if sprawling.

Gun Rear (touching)

Gun Rear (touching, no space)

DRILL - FINAL:

Groups of 2, Defender, Pad. Defender/Pad are doing Slow & GO! drill above based on instructor cue. Selected groups roam attacking Defenders with either gun defense regardless if Defender is in the middle of kneeing or just in clinch.

Beginner (B2)
Palm heel strikes

Knees

Drill: 3 round drill. 1 kick shield holder, 1 striker. 3, 2-minute rounds with 30 seconds rest in between. Round 1: Pad holder either calls for "Punches!" Striker delivers combo 2. Pad holder calls "Sprawl!" striker sprawls and then throws a knee strike upon standing. Round 2, everything doubles. 4 palm heel strikes, 2 sprawls with knees in between. Round 3, everything triples. 6 punches, 3 sprawls with knees in between.

360 defenses

Choke from the front (2-hand pluck)

Drill: A/B drill. Half the class is "A" other half is "B". One group stands on the mat, eyes closed. Other group randomly attacks with either 360 attack or choke from front. Safety note: Attackers should verbally get defenders attention BEFORE winding up for their a 360 attack. Defenders should open their eyes before defending to recognize the attacks.

Intermediate (B2)
Bobbing/Weaving/Slipping punches

Drill: 1 striker, 1 defender. Striker throws jab/cross/front hook/rear hook. Defender slips for the straight punches and bobs & weaves under hook punches. Move in between combinations.

360 with counter attack

Drill: Defender starts with eyes closed, attacker verbally gets defender's attention BEFORE winding up for the attack. Defender does 360 with counter, then attacker follows up with same combination as previous drill to make defender slip, bob, & weave appropriately.

Reverse headlock standing

Gun-2 handed cupping

Drill: A/B drill. Half the class is "A" other half is "B". One group stands on the mat, eyes closed. Other group randomly attacks with either standing reverse headlock or gun from the front.

Advanced (B2)
Spinning heel kick

Focus mitt combos: Free work focus mitts, mixing in spinning heel kicks. Safety note: Pad holder must be careful not to hit back too hard on spinning heel kick or kicker's knee will hyper extend.

Gun- Front, pushing into stomach

Gun- Side, in front of the arm

Drill: Circle-of-death. 1 defender, rest of class are attackers. Attackers may do gun from the front-pushing into stomach, or gun from side in front of the arm as well as any Level 1 chokes. New attacks should come by the time defender reaches disarm or control position.

Beginner (B2)
Punches - straight punch
Hammerfist to the side
Movement drill - padholder (focus mitts) stands at any angle to the student and says "go." The student looks, turns (delivering a hammerfist if appropriate), and two straight punches.
Choke from behind
Headlock from behind
Drill: students separate into two groups (A and B). A stands in a line, eyes closed, passive position. B's stand on opposite side of the room. Lights go off, music comes up, and the instructor silently signals for B to attack any A with either a headlock or choke from behind. After the defense both groups reset to their original positions.

Intermediate (B2)
Outside slap kick
Defense v. high round kick (reflex)
Drill (boxing gloves and shin pads): partner A throws #3 body (jab, cross, hook to body), and outside slap kick to head. B receives and returns same. Both defend as much as possible and return immediately after the slap kick.
Inside defense with counter v. left punch
Inside defense with counter v. right punch (2 counters)
Inside defense with counter v. right punch (1 counter)
Drill (boxing gloves and shin pads): Partner A throws either a left straight, right straight, high round kick, or high slap kick; partner B defends and counters with punches. Repeat 5 times each.

Advanced (B2)
Chops (inside and outside)
Knife - kick from distance
Knife - Defense v. downward stab
Drill: groups of 3 - student starts striking on a tombstone or focus mitts until an attacker comes up from behind. The attacker can yell and attack from a distance (kick defense) or start stabbing repeatedly in the back (downward stab). As the student is dealing with the knife, the padholder moves to a different part of the room, and the defender sprints back to the padholder once they have completed their defense.

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 CLASS (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 CLASS (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 (B2)
Left/Right Combo
L/R + R Elbow
L/R + R Elbow + Clinch/Knee
L/R + R Elbow + Knee/Knee + 90 Degree Pivot
DRILL:
Grps 3-4+, Striker, others Padholders. Padholders make a circle around Striker. Striker circles in center in fighting stance. As Striker squares to a Padholder, Padholder can walk forward randomly. Striker reacts, sending Combo above, resetting in center.

Ground - Back Position
Ground - Getting Up
DRILL-FINAL: Tueller Drill
Grps 2. Padholder, Striker. Strikers begin in Ground Back Position, Padholders line up in front of them from various distances. When Striker begins to get up, Padholder begins moving forward. When Striker gets to feet, Striker sends portion of combo above beginning with Punches, Elbow or Clinch/Knees depending on distance of Padholder.
BONUS: Instructor should walk around gym through drill. As Strikers finish combo, they should orient the Padholder between themselves and the instructor.
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INTERMEDIATE (B2)
Hook Punch
Hook Punch Defense (Covering)
DRILL:
Grps 2, Padholder, Defender. Both standing across from each other. Padholder keeps a hold of one end of pad, throwing the other end out to simulate a hook punch. Defender uses Covering defense then bursts in with upper body strike burst (punches, hammers, elbows)

DRILL: Bas #3 w/ Defenses
Grps 2, Gloves on. Alternate Striker, Padholder (using gloves). Striker sends Bas #3 sending Hook to partner’s head. Partner should cover/defend. After defense Striker should cover and partner sends mixture of 10 strikes high/low.

Defense vs High Round Kick (2 and 3 Points)
DRILL:
Grps 2, Padholder, Defender. Same as above but Padholder should swing pad to simulate high round kick. After defense, Padholder should position pad allowing Defender to burst in with inside Round House Kick

TRIGGER SPARRING:
Grps 2, A/B. Designate a letter to trigger. On “BEGIN” round can begin with a Hook Punch or High Round House Kick. After defense, spar for 20 seconds. Alternate who triggers as well as switch partners.
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ADVANCED (B2)
Mouth of Hand Punch
COMBO:
MOH Punch + L/R Elbow
Add Clinch/Knees burst to finish.

Chops (Inside/Outside)
COMBO:
L/R Straight + L/R Elbow + R Outside Chop + L Inside Chop + Add Clinch/Knees burst to finish.

Cavaliers 1-4

Knife - Straight Stab (Add Cavalier takedown to finish)

DRILL - FINAL: Roaming Attacker
Defenders spread out, neutral, eyes closed. Attackers roam either cuing for Combo above or verbal cue and Straight Stab.

Beginner (B2)

Beginner (B2)
Fall breaks and rolls
Palm heel strike
Basic takedown defense (changing height, moving feet)
Ground - back position
Ground - Getting up
Drill: one partner with focus mitts holds for palm heel and elbow combinations. They can shoot for a takedown whenever they choose, and the striker will defend the takedown. At any time the instructor can call "down," and everyone drops to a ground fight stance, gets back up, and continues the drill.

Intermediate (B2)
Basic takedown defense/spinning on center line
Thai pad combinations: 1- 360 vs. R haymaker, R knee, L hook, R cross (repeat with simultaneous counter on 360 and spin padholder before R knee) 2- R cross, R elbow #1, R knee (from clinch), L elbow #1 (repeat with spin after R knee)
360 with counter
Reverse headlock standing
Drill: attacker starts with L or R haymaker, striker defends and counters with punch past attacker's head and single knee to belly. Attacker occasionally attempts a takedown after the knee, and sprawls. The defender may also attempt the headlock after the sprawl. The attacker then works out of the headlock. Add each component of the flow drill in stages.

Advanced (B2)
Cavaliers 1-4
Cavaliers 1-4 with attacker pushing against chest
Advanced gun - from the front, assailant pushing
Drill - each student works a heavy bag or focus mitts with a partner. A roaming attacker comes up from behind, and can attack either with the gun and a push, the gun without a push, a push alone, or they can approach in a non-threatening way. Role-play a little with things like "can you help me?!" etc.

BEGINNER CLASS (B2)

Palm Heel Strikes

Drill: 3 rounds of :30 seconds; :15 seconds rest between rounds- Non-stop Palm heel strikes

Font Kick Vertical Target

Knees

Drill: Combo- Front Kick VT/Knee- 3 rounds; 5X right side, 5X left side, 5 burpees

Headlock from Behind

Drill: Non-Stop Palm Heel Strikes; defend Headlock from Behind

 

INTERMEDIATE CLASS (B2)

Warm Up: Focus Mitts- 1 round of 5 minutes- Basic combinations

4 Punches moving forward- Combo- Jab/Cross

4 Punches moving back- Combo- Cross/Hook

Bobbing/weaving/Slipping Punches

Combination:

· Jab/Cross/ Slip to the right/Cross/Hook

· Cross/Hook/Slip to the left/Jab/Cross

Drill: Build movement combination- Move forward- Jab/Cross/ Slip to the right/move back/Cross/Hook/Slip to the left/Jab/Cross

Reverse Headlock from Standing

 

ADVANCED CLASS (B2)

Thai Pads- Opposite stance- 2-5 Minute Rounds; add a Round Kick/Knee strike after every combination - 5 Jumping Knee Tuck during rest.

Chops (inside and outside)

Focus Mitts:

· Combination 1: Inside Chop (left hand) /Right Cross/Right Elbow

· Combination 2: Inward Chop (Right Hand)/Left Uppercut/Right Cross

Gun from the Behind (touching)

Gun from the side, in front of the Arm

BEGINNER CLASS (B2)

Punches Straight

Knees/switch knees/ knees from thai clinch

Drill: Introduce Muay Thai Pads- 3 rounds of 2 minutes

· Round 1- Combinations using only straight punches and Knees

· Round 2- Straight punches/Knees/non-stop punches for the last 30 Seconds

· Round 3- Straight punches/knees/sprawls

360 Defense

Choke from Behind

Drill 1: Eyes closed defend 360 OR Choke from Behind

Drill 2: Non-stop knees from clinch position, defend Choke from Behind.

 

INTERMEDIATE CLASS (B2)

Knees/switch knees/ knees from thai clinch- quick review

Conditioning- Tabatta Knees; :20 Sec work; :10 Sec Rest (well, not really!); 8 rounds

· :20 seconds of non-stop knees; :10 seconds squat and hold

Basic Takedown defense

Drill: striker delivers non stop knees on pad, anytime during the round, pad holder changes levels to simulate a takedown, striker must make the basic takedown defense and continue with knees

Ground- Trap and roll

Ground- Elbow Escape

Drill: Groups of 3, one large shield; attacker puts defender in full mount; defender must defend against the mount using today’s ground techniques to get to his/her feet and then attack the pad with non-stop knees until pad holder calls time! Rest!

**attackers should make it difficult (not impossible) for defenders to get out of mount position**

 

ADVANCED CLASS (B2)

Warm up- basic strikes

Drill: Monkey in the middle drill

Spinning Heel Kick (both sides)

Kicking Combo- L-Round kick,/R-spinning hook kick

Gun from Behind (touching)

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

Drill: Monkey in the middle drill; defend Gun from Behind OR Advanced Gun- from behind or side, using off hand

BEGINNER (B2)

Front Groin Kick

DRILL: Cue & Do

Groups of 2, Striker, Padholder. Padholder cues for FGK by presenting pad. Striker can send either kick. However Padholder should also occasionally bias the pad toward one side or the other, indicating Rear or Front kick.

360 Defense

DRILL:

Groups of 2, Striker, Padholder. Padholder swings pad for 360 defense. After defending, pad recovers and holds for FGK + Straight Burst.

NOTE: Strikers must wait for pad to be in position for counters, but Padholder should try and recover and present as quick as possible.

Choke Front w/ Push

DRILL - FINAL:

Groups of 2, Defender, Attacker. Defender neutral/eyes closed. Attacker can cue with Choke/Push or verbal cue to 360 Attack. Defend choke or 360+Kick+Straight Burst.

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INTERMEDIATE (B2)

Basic Takedown Defense - Spinning on Centerline

High Round Kick Defense (2 and 3 Points)

DRILL:

Groups of 2. Alternate attacker after every attack. Attacker sends either High Round Kick or shoots in for Takedown Defense. Defend accordingly.

360 w/ Counter

DRILL:

Same as above, but attacker also has 360 as an attack option.

Bearhug Rear - Arms Free

DRILL - FINAL:

Groups of 3. Defender, Attacker 1, Attacker 2. Attacker 1 sends attack options above, Defend accordingly. Attacker 2 can apply Rear Bearhug to Attacker 1 at anytime. Repeat for time and rotate positions.

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ADVANCED (B2)

DRILL - WARMUP:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out strikes to Pad1. Pad2 cues from either side for Hammerfist Side. Strikers sends, orients and continues striking on Pad2. Pad1 cues…Repeat for time.

Chops - Outside

DRILL:

Same as above, but Pad cues for either Hammerfist Side or Outside Chop depending on distance.

Gun Side - In front of Arm

Gun Side - Pushing into Stomach

DRILL - FINAL

Same as above but Pad2 can cue for Hammerfist/Chop or either Gun technique.