BEGINNER (A1)
Elbows 1-3
DRILL: Cue & Do
Grps 2, Pad, Striker. Striker begins neutral, eyes closed. Padholder circles, cueing for any Elbow 1-3. Rnd 1: 1 Elbow per cue, reset. Switch pad after round. Switch again, Rnd 2: 2 elbows per cue. Switch. Rnd 3: 2 Elbows per cue, sprint to designated “exit”.

Front Kick Groin
DRILL:
Grps 2, Pad, Striker. Striker can begin in fighting stance. Upon pad cue send combo: FGK + Straight Burst + Elbow 1 + Sprint to “Exit”.

Front Choke (2 Hand Pluck)
__________

INTERMEDIATE (A1)
DRILL - WARMUP: Ground and Pound
Grps 2, each with Kick Shield. Begin at opposite ends of gym, mounted on pad. GO! all out ground and pound. RUN/ARMY CRAWL/BEAR CRAWL! cue to switch to partners pad using assigned movement. Repeat for time.

Ground - Forward Roll
Ground - Forward Roll + Back Fall Break
DRILL:
Grps 3, Defender, 2 Attackers with focus mitts on. All 3 begin and one end of gym. Defender performs Front Roll + Fall Break, staying in ground position. Attackers chase, kneeling beside and start swatting. On instructor’s “UP!” cue, defender gets up and attempts to stack attackers, clinching is permitted. Rotate after time each round. Rotate for through at least once more per person.

Advanced : Gun Front

DRILL - FINAL:
Same as above, but only one attacker has mitts, other a gun. After “UP!” cue defender rises and gun is presented for defense. Reset/Repeat same defender for several rounds.
__________

ADVANCED (A1)
Review Ground Defenses Mount and Guard: TB&R, Choke, Headlocks, Kicking Off
Cavaliers w/ Takedowns
Headlock from the Side, Spinning Inward

DRILL - FINAL:
Grps 2, A/B. B attacks with Cavalier/Takedown or Headlock, then enters mount or guard. A then must defend which ground attack is applied to get back to feet and reset.

If time, free rolling.

BEGINNER CLASS (A1)

Hammer Fist to the Side

Front Kick Vertical Target

Combo: Hammer Fist to the Side/two straight punches/Right Front Kick Vertical Target

Choke from Behind

Drill: eyes closed; attacker either makes Choke From Behind OR pushes from side with a pad and defender makes the combination

 

INTERMEDIATE CLASS (A1)

Combo: Right Uppercut/Left Hook/Right Straight (combo #8)

Headbutt Forward

Combo: Right Uppercut/Left Hook/Right Straight/Headbutt

Combo: Headbutt/Right Knee/Right Elbow/Headbutt

Ground: Headlock from the Side, Leaning Forward

 

ADVANCED CLASS (A1)

Focus Mitts: Three 2 minute rounds in opposite stance

Review basic self defense (chokes, bearhugs, etc)

Knife Threats - live side

Knife Threats - dead side

Drill: eyes closed, any basic self defense or knife threats

 

BEGINNER (A1)
Movement- Fighting Stance
Palm Heel Strike
Knees
Combination: Right/Left Palm Heel Strike, Knee Strike
Choke from the Side
Drill- Eyes Closed, defender either gets choked and has to defend or gets popped with a pad and makes palm heel strikes to the pad until the pad holder calls time.

INTERMEDIATE (A1)
Hook Punch
Uppercut
Focus Mitt Combination: Right Cross, Left Hook, Right Uppercut
Kick off from the Guard
Choke from the side on the Ground- show kicking first, similar to kick off from guard
Choke from the side on the Ground- Arm Bar
Drill: Choke from the Side- if the attacker stays close, use arm bar; if you can make space, kick away; get up and work focus mitts (use today's combo) then drop and restart.

ADVANCED (A1)
Light Sparring- one attack, one defend, short combinations
Light Sparring- both attack, both defend, light contact
Gun- from front against a left-handed gunman, use both the regular and the 2- handed cupping technique

BEGINNER CLASS (A1)

Palm Heel Strikes

Basic Takedown Defense

Drill: Palm Heel Strikes; now and then, pad holder bursts forward (after punches) and the defender must make Basic Takedown Defense

360

Choke Front (2 hands)

Drill: attacker makes Choke Front; defender defends; attacker steps back, then makes a 360 attack; defender must defend 360 and continue with counterattacks.

 

INTERMEDIATE CLASS (A1)

Combo #8 – Right Uppercut/Left Hook/Right Cross

Combo #9 – Left Uppercut/Right Cross/Left Hook

Combo #10 – Right Uppercut/Left Hook/Right Cross/Left Uppercut/Right Cross/Left Hook

Bearhug Front Leverage on Neck – have the attacker hide his head in different positions

 

ADVANCED CLASS (A1)

Thai Pads – opposite stance

Gun from Behind (touching)

Gun Back of Head

Gun to the Side of the Head

Drill: striking, Gun Back, Gun Back of Head or Gun to the Side of the head

 

BEGINNER CLASS (A1)

Shadow Boxing – 4 punches moving forward, 4 punches moving backward

Straight Punches

Drill: On instructor’s signal, Striker must drive the pad holder across the room using straight punches.

Ground – Back Position and Movement

Ground- Front Kick

Ground – Getting Up; practice getting up on both sides!

Drill: “Up – Down” — The entire class is Shadow boxing; On instructors signal “Down!” every one SAFELY sits down (no break falls) and quickly gets into Ground-Back Position, moving around as though some one is trying to flank them, switching legs as they move. One instructor signal “Up!”, execute a Front Kick and get up quickly using proper Ground-Getting up technique and continue shadow boxing.

 

INTERMEDIATE CLASS

Combo #8 (right uppercut/left hook/right cross); then add right elbow

Bearhug Front Arms Free – neck leverage

Bearhug Variation — one arm free; try both neck leverage with one arm AND/OR groin strikes with the trapped hand

Drill: eyes closed, any bearhug variation from the front

 

 

ADVANCED CLASS

Review Gun from the Front

Gun to the Side of the Head

Gun to the Side Behind Arm

Gun to the Side in Front of Arm

Drill: Groups of 4-5; 2 rounds of 90 seconds- Round 1- Slow and Smooth; Round 2- Fast and aggressive! 1 defender, non-stop Gun Defense.

 

BEGINNER (A1)
Punches Left/Right Combination
DRILL : Slow & GO!
Grps 2, Padholder, Striker. SLOW!=Less frequent power straights. GO!=All out straights.

Knees w/ Clinch
Basic Takedown Defense
DRILL : Reaction
Grps 2, Padholder, Striker. Striker neutral, eyes closed. Padholder can cue with distance for straight punches + clinch/knees OR cue and rush in for “tackle”, striker stops takedown and counters with knees.

Ground Back Position/Getup
DRILL : FINAL
Grps 2, Atkr, Defr. Defenders begin on backs. Attackers begin various distances away holding pad. When attacker begins to get up, attacker rushes attempting to get as close as possible. Depending on distance after getting up, defender sends punches or clinches for knees.
__________

INTERMEDIATE (A1)
Advancing Front Kick (Neutral and Fighting)
Defense v. Front Kick (Redirect)
Ground - Kick of from Guard
Ground - Choke from the Side
FLOW:
Gps 2, A/B. A attacks with advancing kick. B defends. A ends up on back, either taken down by B or simply falls. B attacks with Ground Side Choke. Reset.

DRILL : FINAL
Same as flow above. However, after falling to ground, can attempt to intercept/fight off choke before being set.
__________

ADVANCED (A1)
DRILL : W/U - Front Kick Review
Grps 2, Striker, Padholder. Striker sends assigned kick for about 30 seconds, then pass pad. FGK, Knee w/o Clinch, DFK, FKVT

Jumping Front Kick
Mouth of Hand Punch
DRILL : Reaction
Grps 2, Striker, Padholder. Instructor cues for KICK! or PUNCH! indicating which strike to send first. After cued strike, striker should continue to string strikes together until instructor cues to RESET!

Ground - Knife Defense while Mounted

Ground Sparring
Grps 2. Designate A/B. Begin in various positions on the ground (Back to Back, Kneeling, Mount, Guard, etc.) Goal is to gain dominant position/tap. 60s rounds. About 15-30 seconds into each round, call “FREEZE!” and cue A/B. Both stand and whoever was cued alternates sending light-ish Jumping Front Kicks to partner’s stomach. Return to ground and resume whatever is left of 60s.

BEGINNER (A1)
Warmup Drill: Slow & GO!: Hammerfist Forward

Side Hammerfist

Knees w/ Clinch

Drill: All out Straights/Hammerfist Forward. Second padholder cues for Side Hammer + Clinch Knees

Choke from Behind

INTERMEDIATE (A1)
Warmup Combo: Forward or Rear FGK + L/R/L/R Punch

Advancing Front Groin Kick

Defense vs. Front Kick (Redirect)
Defense vs. Front Kick (Stopping)

Bearhug Arms Free (Space)
*Focus on incorporating FGK into defense, not just a ton of knees.

ADVANCED (A1)
Jumping Side Kick
Jumping Round House Kick

Drill: Ninja in the Middle
Grps of 3, Striker, 2 Padholders. Striker in middle. Padholders move around cuing for Jumping Side/Round Kick

Gun from the Side of the Head

Gun from the Side Behind the Arm

Gun from the Side Front of Arm (if time)

BEGINNER CLASS (A1)

Basic Takedown Defense

Straight Punches – Use focus mitts

Elbow #1

Combo: Left/Right/Right Elbow

Drill: Left/Right/pad holder moves forward/defender makes Basic Takedown Defense/Elbow #1 to focus mitt

Choke Front

Choke Behind

Drill: eyes closed, either choke

 

INTERMEDIATE CLASS (A1)

Focus Mitt/Disturbing Drill — left/right combo on command, partner striking with mitts to disturb; defender must cover

Uppercut Punch

Combination: Right uppercut/Left Uppercut/Right uppercut/Left Hook/Right Cross.

Bearhug Front, Arms Caught

Drill: Focus Mitts: combinations on focus mitts, any level bearhug front, arms caught- incorporate uppercuts in your counter attacks.

 

ADVANCED CLASS (A1)

Warm up punches and kicks

Super Tabata drill: 2 rounds 50 seconds on, 10 seconds rest of punches; 2 rounds of kicks; then 2 rounds of Knees.

Gun Behind

Gun Behind Walking

Gun Behind Distance

BEGINNER (A1)
Warmup Drill:
Strikers eyes closed. PH cues with pad push, causing to step back. Gain balance, burst in with straight punches.
Front Kick Vertical Target
Wrist Releases

Drill: Roaming Attacker
Multiple padholders, some with FM on right hand, others right. Defenders eyes closed. PH cues by grabbing wrist, either grabbing lightly or HARD! If light, apply release, if HARD, send strikes to focus mitt.

Side Choke

Final Drill:
Groups of 2 alternate between applying/defending various wrist releases. Roaming attackers apply side choke to either person.

INTERMEDIATE (A1)
Forward/Backward Rolls
Drill:
Grps of 2. PH + Striker. Striker begins at one pad, all out combative based on instructor cue. Instructor cues for forward or back roll. Striker performs and PH follows. Striker gets up and sends next combative.

Thai Pad Round Kick Review
Defense vs. Low Round Kick (absorb)
Defense vs. Low Round Kick (shin block)

Drill:
Same as above but PH can cue for Thai Pad combo or send RHK for defenses. Roll on cue.

Side Headlock OR Light Sparring A/B. Instructor cues letter and forward/backward for roll. Partner chases, after roll, continue sparring.

ADVANCED (A1)
Thai Pad Combos:
PH cues “switch” causing striker to switch fighting stance. Alternate stances on cue.

Jumping Round House Kick
Cavaliers 1-4
Knife - Downward, Upward and Straight Stab (emphasize cavaliers, but build intensity)

Final Drill:
Padholder cues for either side Jumping RHK. Roaming attacker cues to attack with knife.

BEGINNER CLASS (A1)

Stance – Passive, Fighting

Movement in Fight stance

Left/Right Combination

Front kick to the Groin

Drill: Ascending Ladder Combatives:

Round 1– 2 Straight Punches, 1 Burpee, 4 Straight Punches, 1 Burpee, 6 Straight Punches, 1 Burpee, 8 Straight Punches, 1 Burpee, 10 Straight Punches, 1 Burpee.

Round 2– 2 Front Kicks Groin, 2 Burpees, 4 Front Kicks Groin, 2 Burpees, 6 Front Kicks Groin, 2 Burpees, , 8 Front Kicks Groin, 2 Burpees, 10 Front Kicks Groin, 2 Burpees,

Choke from the front, 2 handed pluck

Drill – Eyes closed, defender either gets choked and has to defend or gets popped with a pad and makes punches to the pad until pad holder calls time.

INTERMEDIATE CLASS (A1)

Hook punch

Headbutt forward

Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward

Kick off from guard

Choke from the Side on the Ground – show kicking first, similar to kick off from guard

Choke from the Side on the Ground – arm bar

Drill: Choke from the Side — if the attacker stays close, use arm bar; if you can make space,kick him away; get up and work focus mitts (use today’s combo) then drop down and restart.

ADVANCED CLASS  (A1)

Focus mitt or Thai pads one round regular stance, next round opposite stance opposite stance

Drill: Groups of 3; Belt Drill with Thai pads or Focus Mitts Mash up! 1 Round of 90 seconds.

Mouth of hand punch

Review headlock side from earlier levels

Headlock spinning inward

Headlock neck break