BEGINNER CLASS
Straight Punches
Drill: 30 seconds non-stop punching x 2 rounds
Front Kick Vertical Target
Drill: Left/Right/pad holder moves back slightly/Front Kick Vertical Target
Choke from the Side (if time practice the "upward elbow" in this technique to a pad)
Drill: striking as above; at any time, a third person makes Choke from the Side
INTERMEDIATE CLASS
Uppercut
Combinations 8 & 9
Forward Roll
Bear Hug Front Arms Caught
Drill: attacker pushes defender; defender makes Forward Roll; attacker advances either holding for Combo #8 OR makes a Bear Hug attack (NOTE: the attacker should make the combination very obvious to avoid mistaken punches)
ADVANCE CLASS
Review Punch Defenses
Review Kick Defenses
Light sparring (5 rounds of 1 minute)
Knife Downward Stab
Knife Threat
Drill: eyes closed, attacker gives verbal signal and either makes a Knife Threat or Downward Stab
BEGINNER CLASS
Left/Right Combination
Front Kick (groin)
Round Kick
Drill: Target recognition; 1 curved kick shield holder and 1 striker. Pad holder can hold for Left/Right Combination, Front Kick (groin), or Round Kick
Drill: Horseshoe Drill
Drill: A/B/C Sprint Drill: Groups of 3; 2 curved kick shields per group. A’s stand with pads at one end of the mat holding for Left/Right Combination. B’s stand at opposite end of mat holding for Horseshoe Drill. C’s stand in between A and B. On instructor’s call of “A!” C sprints to A and throws nonstop, hard straight punches. On instructor’s call of “B!” C sprints to B and kicks for Horseshoe Drill. Instructor should vary the length of time on the pad and sometimes C doesn’t make it to A or B before having to sprint again.
Choke from the Side
Drill: A/B Drill. A’s are staggered in neutral position with eyes closed. B’s are roaming attackers and can apply Choke from the Side or tap with pad for 4 punches and 1 FKG. 2 minutes then switch roles.
INTERMEDIATE CLASS
Thai Pads
Round 1: Free work; 1K-10K
Round 2: In between calling combinations, Pad holder can make a hook with the striking surface of the thai pad. Striker covers against the hook on their rear side and counters with a lead hook/cross/lead round kick. Striker covers against the hook on their lead side and counters with a cross/lead hook/rear round kick.
Round 3: Striker covers against hook to the body on their rear side and counters with a rear uppercut/lead hook/rear kick. Striker covers against hook to the body on their lead side and counters with a lead uppercut/cross/lead kick.
Advanced Preview–Gun from the Front
ADVANCED CLASS
Thai Pads
Round 1: Free work, all combinations including kicks, elbows, and knees. Add a Jab/Cross after every combination with a kick. Emphasize Striker returning back to a good stance and balanced base after the kick in order to launch Jab/Cross as quickly as possible.
Round 2: Free work, all combinations, but now Striker ends each combo with a FKVT (Striker's choice as to lead/rear leg), emphasizing balance and finding range.
Round 3: After calling combo, pad holder can hold for the Jab/Cross OR the FKVT. Striker must find balance as quickly as possible and make necessary adjustment for range of available target.
Headlock from the Side, spinning inward
Headlock from the Side, neck break
Beginner
Movement – Shadow boxing w/o punches or kicks
Basic Takedown Defense (changing height, moving feet)
Choke from Behind
Drill: A/B drill. Group A attacks, group B defends. Defenders in passive stance, eyes closed. Attackers choke from behind. During defense, attacks should try to grab at defender’s legs or get under the control arm to take defender down. Safety Note: Attackers should NOT actually perform the takedown unless ample space is available and everyone knows how to fall break safely. Simply exposing the opportunity for the takedown is sufficient.
Intermediate
Defense vs. Low Round Kick (absorb)
Defense vs. Low Round Kick (shin block)
Focus Mitt Drill: Round 1: pad holder calls for combinations 1-5. Striker delivers punches to focus mitt then throws appropriate low round kick at the end of the combination. Focus mitt holder either absorbs or checks the kick. Round 2: Same drill with combinations 6-9. Round 3: free work any combination, everything ends with a low round kick.
Headlock from the Side
Drill: A/B drill. Group A attacks, group B defends. Defenders in passive stance, eyes closed. Attackers headlock from either side.
Advanced
Thai pad rounds from opposite stance. Round 1: Combinations 1-5 with kicks. Round 2: 6-10 with kicks. Round 3: Freework
Gun from Behind (touching), live side & dead side
Gun from Side, Behind the Arm (both sides)
Circle-of-Death Drill: 1 defender, rest of class attacks. All lower Level (1-3) attacks plus gun from behind (touching), and gun from side (behind arm). Have attackers & defenders go half-speed for 30 seconds to establish a rhythm of constant attacks, then immediately into the full speed drill for 60 seconds.
BEGINNER
DRILL - W/U:
-Shadowboxing + Sprawls
-Shoulder Tap Drill
360 Defense
Knees w/ Clinch
DRILL:
Grps 2, Atkr, Def. Attacker sends 360. Defend and burst into clinch. Send several knees, finish and reset.
Front Choke 2-Hand Pluck
DRILL - FINAL: Roaming Attacker Grps of Atkrs, Defs. Defenders spread out neutral, eyes closed. Attackers roam applying Front Choke. Attacker can choose to pull back from defense and send 360 for defend/clinch/finish from above.
__________
INTERMEDIATE
Headbutt (All Directions)
COMBOS:
Grps 2. Strkr, Pad. Padholder cues for any headbutt to start combo. Striker sends headbutt then transitions if necessary to continue striking as appropriate.
*NOTE: Goal is to identify target/send weapon so speed of combo should be as fast as possible while being fluid.
Headlock Side
Ground Side Headlock - Forward
Ground Side Headlock - Backward
DRILL - FINAL: Role Flow
Grps of 4 (A, B, C, D) in a line, spread out. A starts of as attacker, B neutral eyes closed, C and D lying on ground/side. A attacks B with Side Headlock. B defends and moves to attack C with Ground Headlock Forward, while A stands neutral, eyes closed. After defending, C moves on to attack D with Ground Headlock Backward, B stays on ground. After defense, C stays on ground, D runs down to attack A, and flow resumes.
__________
ADVANCED
DRILL - W/U: Tabata Punches
Grps 2, Stkr, Pad. Striker sends all out punches for 20 seconds, then rests 10 seconds. Repeat for 4 rounds then switch. After other person goes, repeat again for a total of 8 rounds per person.
Gun from the Front (Review)
Gun from the Side of the Head
Gun from the Side, Front of Arm
DRILL - FINAL:
Grps 3, Pad, Stkr/Defr, Roaming Atkr. Padholder cues Striker for any forward combative and a number of strikes to be thrown. Attacker can apply any Side Attack (Gun, Choke, Headlock). Defend and back on pad.
BEGINNER CLASS
Straight Punches
Groin Kick
Drill: A/B drill with straight punches or groin kicks
Choke from the Side
Drill: eyes closed, choke from either side
Drill: eyes closed, choke from the side or strikes from any angle (hammer fist, straight punches, groin kicks)
INTERMEDIATE CLASS
Hook Punch
Uppercut Punch
Combo #8 (Right Uppercut/Left Hook/Right Straight)
Combo #9 (Left Uppercut/Right Straight/Left Hook)
Defense v. Front Kick to the Groin (redirect)
Defense v. Low Round Kick (absorb)
Drill: pad holder moves around and calls out punch combinations OR makes a low kick
ADVANCED CLASS
Thai Pads: Combo #9 (Left uppercut/Right Cross/Left Hook) with Right Knee
Thai Pads: after the knee, pad holder shoots and striker must sprawl
Gun from the Front
Gun from Behind (Touching)
Drill: gun techniques hold packages, bags, etc. in hands; ALSO, gunman moving, pointing the gun in different directions so that the defender must wait for an opportunity.
BEGINNER CLASS
L/R Combination
Knee
Front Kick Groin
Round Kick
Drill: 3 Round Drill
Choke from Front (2 Hands)
Choke from Behind
Drill: Groups of 4-5; one defender- non stop attacks, 1st round slow and easy, 2nd round fast and aggressive
INTERMEDIATE CLASS
Belt Drill
Hook Punch
Headbutt forward
Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward
Ground- Kick off from guard
Ground- Choke from the Side
Drill: Choke from the Side Ground- make space, kick attacker away; get up and work focus mitts (using today's combo) then drop down and restart.
ADVANCED CLASS
Round Kick
Jumping Round Kick
Scissor Round Kick
Knife Downward Stab
Knife Threat
Drill: eyes closed, open on command, recognize Downward Stab v. Knife Threat
BEGINNER CLASS
Palm Heel Strikes
Knees
Drill: A/B Sprint Drill; Groups of 3; 2 pad holders and 1 Striker. Pad holders line up on opposite ends of the mat with Striker in between. Designate one line of pads as “A” and opposite line of pads as “B.” When instructor calls “A!” Striker sprints to A and throws nonstop, hard, fast Palm Heel Strikes. When instructor call “B!” Striker sprints to B for nonstop knees.
Ground – Back Position Ground – Front Kick Ground – Round Kick Ground – Getting Up
INTERMEDIATE CLASS
Hook Punch
Focus mitts and partners
Round 1: Combinations 3 (Jab/Cross/Lead Hook) and 7 (Lead Hook/Cross/Lead Hook)
Round 2: 3Reload (Jab/Cross/Lead Hook/Lead Hook/Cross) and 7Reload (Lead Hook/Cross/Lead Hook/ Lead Hook/Cross)
One focus mitt on dominant hand, curved kick shield in non-dominant hand
Round 3: Pad holder holds curved kick shield for Low Round Kick and holds for the following in this order: 1) Jab/Rear Low Kick, 2) Lead Hook (holder must rotate palm away from centerline)/Rear Low Kick, 3) Cross/Lead Low Kick, 4) Rear Hook/Lead Low Kick
Defense v. Low Round Kick (absorb)
Defense v. Low Round Kick (shin block)
ADVANCED CLASS
Jumping Front Kick
Jumping Side Kick
Drill: Basic target recognition on curved kick shield: 2 hand combatives, Front Kick Groin, Round Kick, plus Jumping Front Kick or Jumping Side Kick
Gun to the Side of the Head
Gun from the Side, Behind the Arm
Drill: A/B Drill with either gun defense from above
BEGINNER CLASS
Left/Right Combination
Front Kick (Groin)
Round (kick)
Drill: 30 seconds of max punches, then switch pad. 30 seconds of max FKG, then switch. 30 seconds of 2 round kicks right and 2 round kicks left, then switch. Have students keep track of their number of strikes as a team for friendly competition.
Drill: 4 minute shared interval round. 15 seconds of max punches, immediately switch the pad. Then, 15 seconds each of FKG, Round Kick, and 2 punches and a push-up. Repeat until the 4 minutes has elapsed. Emphasize that strikes should be maximum power and speed.
Choke from the Front, 2-handed Pluck
Drill: Round Robin; Groups of 3 A/B/C: A holds for punches at one end of the room; at the other end, B stands with eyes closed; C makes Choke Front, 2 handed Pluck to B; B defends, then sprints across the room while C stands with eyes closed; B makes 10 left/right combinations, then takes the pad; A runs across the room and attacks C. So all 3 students are rotating through attacking, being attacked, punching, and holding for punches. They rotate continuously.
INTERMEDIATE CLASS
Headbutt Forward
Headbutt Upward
Headbutt to the Side
Headbutt Backward
Drill 1: Closing the distance. 1 tombstone pad holder, 1 striker. Striker stands in passive stance, eyes shut. Pad holder gets striker’s attention either verbally or by jarring them with the pad. Striker opens eyes, identifies threat, and strikes their way into using a headbutt (i.e. straight punch, elbow, headbutt)
Drill 2: 3 strikes drill. 1 focus mitt holder, 1 striker. Focus mitt holder places mitt on strikers face and pushes striker’s head (be a bully). Striker works on verbal de-escalation techniques and positioning (situational awareness). After a brief moment, mitt holder pushes striker’s head again (escalating situation). Striker, continues to de-escalate while maintaining situation awareness of room. Mitt holder pushes striker’s head for a third time and presents the mitt for strikes. Striker flips the switch immediately delivers punches, elbows, and headbutts to the pad. Reset and go again. Safety Note: mitt holder, be sure to make contact first, THEN push. Do not inadvertently slap your partner in the head.
ADVANCED CLASS
Review 360 defenses (bottom half of circle, both hands)
Knife – threat, defense to live side
Knife – threat, defense to dead side
Drill: Circle-of-death. 1 defender, everyone else is an attacker. Working at 25%-50% speed, attackers are allowed to bring on any unarmed attack from lower levels (1-3) as well as knife threats. Note: Defenders are training situational awareness. They should be constantly looking for attacker’s wielding weapons and prioritize those defenses accordingly.
BEGINNER CLASS
Left/Right Combo
Elbow #1 (both arms)
Combo: Left/Right/Left Elbow ("2 elbow")
Combo: Left/Right/Left/Right Elbow ("3 elbow")
Front Kick Vertical Target
Knee
Combo: Front Kick Vertical Target/Knee (same leg)
Drill: pad holder calls out "2 elbow," "3 elbow," or "kick" for the kick/knee combo
Choke From Behind
Drill: striking as above, third person makes Choke From Behind
INTERMEDIATE CLASS
UpperCut
Combo: Left/Left Uppercut/Right Straight
Combo: Left/Right Uppercut/Left Hook
Headlock from the Side
Drill: groups of 3; work the combinations, third person makes Headlock from the Side
ADVANCED CLASS
Focus Mitts 3 rounds of 3 minutes -- the second half of each round must be in opposite stance; to increase degree of difficulty, have the instructor call out "switch" at random so that the striker must switch stances on command
Headlock from the Side, Spinning Inward
Gun from the Side, In Front of Arm
Drill: either gun or headlock
Hey everyone! Lesson plans will go on holiday. We'll start posting them again on Monday, January 5!