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!

BEGINNER CLASS

Wrist Releases - as part of warm up

Straight Punches

Drill: 30 seconds non-stop punching, three rounds

Knees

Round Kick

Combo: right round kick/right knee

Choke from Behind with a Push

 

INTERMEDIATE CLASS

Focus Mitts: Left/Right/step back to avoid jab/Right/Left/Right

Focus Mitts: Left/Right/Left Hook/step and pivot left/Right Uppercut/Right Straight

Outside Defenses 1-5

Drill: eyes closed until the attacker makes a verbal threat; attacker punches from any angle; defender must defend

Ground - Side Mount Control and Strikes

Ground - Hip Escape out of Side Control

 

ADVANCED CLASS

Spinning Outside Slap Kick

Defend Spinning Outside Slap Kick using Round Kick Defense

Gun from the Front

Drill: do Gun from the Front while holding packages (pads and athletic bags are fine)

BEGINNER CALSS
Left/Right Combintion
Round Kick (also work switch round kick)
Drill: Thai Pads- 2-3 minute rounds, straight punch combinations with round kicks, add sprawls in the second round
Choke from Front
Choke from Side
Choke from Behind
Drill: Monkey in the Middle- Groups of 5; One defender, non-stop attacks

INTERMEDIATE CLASS
Thai Pads- 3-2 minute rounds
Round 1- Left/Right/Right Elbow/Liver Shot/Left hook/Right Cross
Round 2- Add- Bob and weave/Left hook/Right Cross/Left Round Kick/Right Knee
Round 3- Put both combos together!
Choke from Behind with a pull
Hair Grab Behind
Bearhug Behind
Drill: Groups of 3; Defender, works combinations on Thai Pads, Attacker; makes makes any of the above attackes

ADVANCED CLASS
Jumping Spinning Back Kick
Jumping Spinning Heel Kick
General Def. V. Medium to High Kick
Inside Defense with counters
Slow Sparring- 1-2 min round- Open Hands, light contact
Hip Throw
Buck trap roll (quick review)
Elbow escape (quick review)
Drill: Slow Sparring with Hip throw- 2-2 min rounds- A's & B's
Round 1- A's are the Aggressors- Open hands, light contact sparring, on instructors signal "Down" A's are taking their partner (safely) down with a hip throw and quickly mounting them, B's must work to gain a better position, quickly get up on their feet and continue with Slow sparring.
Round 2- B's are now the Aggressors- Same drill as above.

BEGINNER CLASS
Hammerfist Forward
Hammerfist Downward
Hammerfist to the Side
Drill: Striker eyes closed, pad holder bumps striker from the front or from the side, striker; make the appropriate hammerfist and follow with counter attacks until pad holder calls time.
Wrist Releases
Choke from the side
Drill: Defender; eyes closed, attacker; either bumps defender and holds for Hammerfists or makes a choke from the side  

INTERMEDIATE CLASS
Back Kick
Drill: Groups of 3, Large shield, Focus Mitts- working basic combinations, Pad holder with the large shield gives a verbal signal and walks towards striker from behind, striker; executes a back kick and continues working the mitts
Choke Behind with a pull
Bearhug Behind (lifting)
Ground- Fallbreak Back
Drill: Groups of 3, Large Kicking shield; Defender; eyes closed, pad holder; (safely) shoves defender with the pad, defender makes a Back Fallbreak, quickly gets up and follows up with strikes, attacker; makes either Choke from behind with a pull or Bearhug behind (lifting)

ADVANCED CLASS
3 Round Drill
Jump Spinning Heel Kick
Combo- Spinning Heel Kick/Jump Spinning Heel Kick
Long Gun from the Front- Live Side
Long Gun from the Front- Dead Side
**Introduce wrapping defense for the above techniques, if the instructor knows it**
Drill: Groups of 4-5, 2 minutes, 1 defender; non-stop attacks, any level 1,2,3 techniques, include Long Gun (both Live and Dead Side)

BEGINNER CLASS
Movement
Straight Punches – Left/Right Combo
Drill — Circle Drill — puncher makes Left/Right Combo, then moves in a half circle around the pad holder; after moving 180 degrees, make Left/Right Combo and move back 180 degrees. During movement, the puncher should be just outside of punching range. This is a basic drill for improving footwork.
Straight Punch with Advance
Inside Defenses

INTERMEDIATE CLASS
Straight Punch
Hammerfist Forward
Drill: begin standing up, throwing straight punches and hammerfist punches, then drop to knees and continue striking, then lie on your back and continue striking; then return to your knees, and then stand up. The striking should be CONTINUOS. Switch with your partner. Do 2 rounds. This is very tiring!
Guard Drill – maintain good posture while in the attacker’s guard
Guard Escape – gouge, posture up, striking groin
Guard – Arm Bar
Guard Drill: bottom person works for arm bar, top person works guard escape

ADVANCED CLASS
Punch One Direction, Kick Another (Straight Punch, Side Kick)
General Defense v. High Round Kick
Sliding Defense v. High Round Kick

Defense v. Knife Slash (Live and Dead Side)

BEGINNER CLASS
Front Kick – practice from passive stance, followed by straight punches
Round Kick
Round Kick – focus on various angles: downward, horizontal, upward
Drill: Horseshoe Drill (Horseshoe Kicking Drill)

Wrist Releases – discuss aggressive v. soft responses based on situation and stimulus

Arm Pull — burst forward with counterattacks
Drill: Aggressive or Soft — the defender has eyes closed; the attacker grabs the wrist, sometimes pulling aggressively; the defender react according to the aggressiveness of the grab with either a wrist release OR bursting forward with counterattacks.

INTERMEDIATE CLASS
Focus Mitts — Left/Left/Right
Focus Mitts — Left/Right/Right
Round kick (review)
Round Kick – variation, striking with the ball of the foot
Choke from Behind with a Pull

ADVANCED CLASS
Focus Mitts — Right/slip left punch/Right
Focus Mitts — Right/Left Hook/duck under right hook/Left Hook
Hip Throw
Basic Self Defense Review — include Hip Throw into counterattacks
Long Gun Behind, Touching