Beginner (B2)
Palm Heel Strike
Front Kick (groin)
Knees
Conditioning Drill: 3 minutes on the clock: 10 palm heel strikes, 10 Front Kick Groin, 10 knees, 2 burpees, switch pad. Have partner groups compete for who can get the most rounds in the 3 minutes.
Headlock from Behind
Ground – Back Position
Ground-Getting up
Drill: A/B. A’s are roaming attackers and can apply Headlock from Behind or push with pad for 10 palm heel strikes. Switch roles.
Drill: A/B meets G&P: A’s begin mounted on pads doing non-stop ground and pound. B’s are roaming attackers and can either apply (safely!) Headlock from Behind, and A must defend OR B pushes A off pad, forcing A to make Back Position and Tactical Get-Up.
Intermediate (B2)
Slipping punches
Defense v. Hook (covering)
Focus mitts
Round 1: Basic combinations. Mitt holder can throw the jab, Striker slips and comes back with a 6. Mitt holder throws the cross, Striker slips and comes back with a 7
Round: Basic combinations. Striker covers against the left hook and comes back with a 7 or can cover against the right hook and comes back with a 6.
Round 3: Basic combinations. Now Striker can slip the straight punch or cover against the hook and throw designated counters.
Advanced Preview: Gun – 2 handed cupping technique
Drill: Groups of 3; 1 focus mitt holder; 1 striker (no gloves); 1 attacker. Focus mitt holder and Striker follow Round 3 from above. Attacker can push or verbal cue. Striker faces them and Attacker holds for Gun – 2 handed cupping technique. After defense, Striker immediately returns to pads.
Advanced (B2)
Mouth of Hand Punch
Chops (inside and outside)
Drill: Target recognition on pad. Pad holder can hold for 2 hand combatives, round kick with either leg, Front Kick Groin followed by Mouth of Hand Punch, or Chops (inside or outside).
Sweep with Heel Kick.
Sweep with Forward Kick.
Cavaliers 1-4
Drill: A/B Drill: A’s attack B’s with any techniques from levels 1-3. B’s make the defense and where appropriate, show Sweep with Heel Kick or Sweep with Forward Kick or control attacker with a Cavalier 1-4.
BEGINNER CLASS (B2)
Punches Straight
Punches Straight changing levels
Left punch high (head)/Right punch low (body)
Left punch low/Right punch high
Choke from Behind
Headlock from Behind
Drill: Groups of 3; non-stop strikes on pad, defend either Headlock from Behind OR Choke from Behind
INTERMEDIATE CLASS (B2)
Bobbing/Weaving/Slipping punches
Drill: Focus Mitts- Bob/Weave/Slip punches 2X and immediately follow with counters.
Ground - Trap and Roll
Ground - Defense vs. Choke full mount
Drill: Groups of 3; defender; on the ground on their back, eyes closed, attacker; mounts and starts safely striking defender OR mounts and Chokes defender, defender; makes the appropriate defense, quickly gets up and attacks pad with non-stop aggressive strikes until pad calls time, Reset!
ADVANCED CLASS (B2)
Thai Pads: 3 Rounds of 2 Minutes (opposite stance only) 100% Power shots (every punch, every kick has to have KO power)
Sweeps with Heel Kick
Quick Drill: Groups of 2; any level 1,2 or 3 technique; sweep with heel kick, if the sweep is available
Knife- defense v. downward stab
Advanced Gun- from the front, assailant pushing
Drill: Groups of 4-5; non-stop self defense techniques from Level 1,2, 3, Knife- downward stab and Advanced Gun- from the front- assailant pushing.
BEGINNER CLASS (B2)
Straight Punches
Knees
Basic Clinch Defense (framing position for knees)
Drill: have the attacker push and move to fight through the framing position; defender must move feet to maintain control
Drill: non-stop straight punches; pad holder says "clinch" and moves forward; defender stops punching and controls, giving knees when possible; pad holder says "punch" and the defender begins to punch again
Choke From The Front With A Push
INTERMEDIATE CLASS (B2)
Focus Mitts: Combos 1-4 review
Slipping Straight Punches
Left/Right/slip left/Right/Left Hook
Right/Left Hook/slip right/Left Hook/Right
Ground - Guard Reversal (scissor sweep)
ADVANCED CLASS (B2)
Thai Pads -- 3 rounds of 3 minutes
Gun From The Front
Gun From the Front, Attacker Pushing, Slapping, Kicking
BEGINNER CLASS (B2)
Left/Right Combination
Front Kick Vertical Target
Drill: pad holder moves around; at distance, call for Front Kick Vertical Target; move closer and call for Left/Right Combo
Headlock from Behind
Drill: as above, third person attacks with Headlock From Behind
INTERMEDIATE CLASS (B2)
Outside Slap Kick
Drill: Left, Right, Left/Right Combo, or Outside Slap Kick
Advanced Technique: Gun - 2 Handed Cupping Technique
ADVANCED CLASS (B2)
High Round Kick
Spinning Heel Kick
Drill: Left, Right, Left/Right combo, or Spinning Heel Kick. Use tombstone pad for easier training, focus mitts for harder training.
Knife - Kick from Distance
Knife - Downward Stab
Drill: eyes closed, verbal signal, use kick or hand defense based on distance
BEGINNER (B2)
Palm Heel Strike
Hammerfist to the side
Combination: Hammerfist to the side, transition to face the pad and follow up with 6 Palm Heel strikes.
Drill: Striker eyes closed; pad holder bumps striker from the front and from the side; striker makes the appropriate combative.
Choke from the Front with a push (include off angles)
Drill: 5 Rounds- 10 Burpees, 20 Palm Heel strikes, defend Choke from the front with a push 10x- vary angles.
INTERMEDIATE (B2)
Inside Defense (review)
Hook Punch Defense (extended)
Hook Punch Defense (covering)
Drill: defend straight or hook (left only); then straight or hook (right only)
Drill: both attack and defend, lightly
Sparring: 2 minute rounds
ADVANCED (B2)
Fighting in the Clinch: slow work such as knees and head butts
Gun Side, in Front of the Arm
- emphasize additional counterattacks such as knees and head butts
Gun Side, Front of Arm- attacker reaching and putting left hand on gun, preventing immediate disarm
Gun Front, Pushing Into Stomach
Beginner (B2)
Punches- Straight Punch
Elbow 1
Knees
Basic Takedown Defense
Drill: Pad holder calls any number 1-6 and Striker makes that many punches to pad.
Drill: Same as previous drill with Striker adding an Elbow 1 after completing number of straight punches.
Drill: Same as previous drill but when Striker completes straight punches followed by Elbow 1, pad holder shows Takedown attempt by trying to touch their shoulder to Striker’s torso. Striker makes Basic Takedown Defense and counters with 2 knees.
Choke from the Front (2-handed)
Choke from the Front with a Push
Drill: Dive for the Pads: Have partners line up facing each other at the center of the mat with the pad between them. Partners should be equidistant from the pad, with elbows on knees. On instructor’s call of “GO!” students attempt to touch the pad first. Whoever can get it first gets to be the attacker for Choke from the Front (2-handed), Choke from the Front with a Push, or holding for 20 straight punches.
*Play with variations of distance (3 steps away, at opposite ends of the mat) and how they must get there (begin on stomach facing away from pad, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups.*
Intermediate (B2)
Inside Slap Kick
Outside Slap Kick
Drill: Combative Lines: Partners with curved kick shields line up on one line, Strikers across from them. Each pad is a station, and pad holder is always holding for that combative. Striker throws that combative non-stop as hard and fast as possible and will rotate through each station. Time domain and number of combative stations depends on number of students in class. 1 minute or less per station. You are shooting for about a 5 minute round of striking for each group, so remove/add stations as needed. Combative stations:
-Inside Slap Kick
-Outside Slap Kick
-Straight punches
-Front kick groin
-2 round kicks right, 2 round kicks left
-Knees
-Forward hammerfists/downward hammerfists
-2 punches and a push up
-Burpee/plyometric station if class is odd-numbered
Ground – elbow escape
Ground – guard reversal
Drill: Groups of 3; 1 attacker, 1 defender, 1 pad holder. Defender lays down and Attacker can mount with resistance for Elbow Escape from Mount or can get in Defender’s guard for Guard Reversal. Pad holder will count how many seconds it takes for Defender to improve position. Defender gets up and throws non-stop hand combatives to pad for however long it took them to improve ground position. (Pad holder calls “TIME!” when appropriate.) After striking, Defender resets drill by laying down on ground.
Advanced (B2)
Thai Pads
Round 1: Free work; all combinations including knees, elbows, and kicks
Round 2: Opposite stance
Round 3: Puke Round! 30 seconds left/right combination for power, 30 seconds clinch knees, 30 seconds round kick to a sprawl, 30 seconds speed punches
Gun from the Side, in Front of the Arm
Knife – defense v. downward stab
Drill: A/B Drill with Attacker applying either Gun from the Side, in Front of the Arm or Knife, Downward Stab. Have attackers sometimes begin stabbing with training knife (safely!) while Defender’s eyes are closed. Defender should make defense as soon as possible.
BEGINNER (A2)
Palm Heel Strikes
Introduction to Focus Mitts: 3 rounds, beginner combinations 1-4. Striker hits with palm heel strikes. Mitt holders should focus on good pad holding practices (i.e. good back pressure, keep mitts tight to center line, etc.)
Inside Defense
Drill: Working in pairs; 1 attacker, 1 defender. Attacker starts outside range. Brings one (loose) fist up to their face and bursts in with a straight punch. Defender starts in fighting stance and executes appropriate defense. As the defender has success, they should begin moving to an "interview stance" as their starting position (hands resting in front of solar plexus) to train late recognition.
Choke from the Front with a Push
A/B Drill: Half the class is group A, other half is group B. Group A attacks, group B defends. Defenders start in "interview stance" with eyes shut. Attackers may either choke from the front with a push, or verbally get defender's attention (allow their eyes to open) and throw a straight punch bursting in from outside their range.
INTERMEDIATE (B2)
Outside Slap Kick
Inside Slap Kick
Focus Mitt Rounds: Free work advanced combinations. Allow striker to work in both inside & outside slap kicks.
Inside Defense with Counter vs. Left Punch
Inside Defense with Counter vs. Right Punch (1 counter)
Arm Bar from Guard
Drill: Working in Pairs; 1 attacker, 1 defender. Attacker starts outside punching range and bursts in with one straight punch. Defender performs appropriate inside defense with counter. Attacker (upon being punched) break falls and defender immediately gets into the attacker's guard. Attacker performs armbar from guard. Reset & repeat.
ADVANCED (B2)
Spinning Heel Kick
Advanced Gun - From the Front, Assailant Pushing with off hand
Advanced Gun - From the Front, assailant pushing, slapping, kicking
"Know When to Go" Drill: 1 gunman, 1 defender. Defender starts in passive stance, eyes shut. Gunman approaches with gun either brandished or fully drawn and begins pushing, slapping, kicking defender. Defender must find opportunity to perform defense. Bonus Round: Have some attackers approach defenders with "innocent intentions" (i.e. asking them for directions, old friend they haven't seen for years, etc.), then attacker pulls a gun and begins attack.
BEGINNER (A2)
DRILL - WARMUP:
Grps 2, Striker, Padholder. Padholder holds against chest. Instructor cues “PUNCH” or “HAMMER.” Striker sends strike burst, changing to appropriate strike as cued. On “SWITCH” striker takes pad and partner begins burst.
Hammerfist - Side
Knees w/ Clinch
DRILL:
Grps 3, Striker, Padholder A, B. Striker grabs Pad A in clinch sending all out knees. Pad B cues to either side for Hammer, into Clinch/Knees. Striker continues to rotate between pads when cued.
Headlock - Rear
DRILL - FINAL:
Grps 3. Same as above, but additional pad holder can choose to cue for Side HF/Knees or Rear Headlock. If headlock, defender should return to other pad for Knees.
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INTERMEDIATE (A2)
Takedown Defense - Basic, Spinning on Centerline
DRILL: Roaming Attacker
Defenders position around room, neutral, eyes closed. Attackers roam, give verbal cue and attempt takedown. Defenders open, react and reset.
360 w/ Counter
DRILL: Multiple Attacker
Grps 3, Defender, Attacker A, B. Defender eyes closed, fighting stance. Attackers decide who is attacking, then tell Defender to open eyes. Attacker sends 360. Defender defends/counters then clinches and stacks in front of second Attacker who is trying to tag Defender’s shoulder.
Headlock - Reverse (Guillotine)
DRILL - FINAL:
Grps 3. A, B, C Similar as above, Partner A standing, neutral in front of Partners B and C. Partner B sends 360, (A) defends/counters/finishes with knees eventually applying Headlock - Reverse to (B). (B) defends. After defense, (C) will attack (B) with a 360 restarting the sequence. (A) is awaiting to attack (C) with 360.
This sequence should flow the entire time and is easier to do than to read.
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ADVANCED (A2)
DRILL - WARMUP: All Run
Grps 2, A, B.
Rnd1: On “RUN” everyone runs randomly around room. On “DOWN” everyone performs a fall break in place, then gets up and resumes running.
Rnd2: “RUN”=run. On “A” or “B” cued partner finds their partner and performs Sweep - Heel Kick.
Gun - Behind, Touching
Gun - Behind, Hostage
Gun - Behind, Ground, Mounted
DRILL - FINAL:
Grps 2, A, B. Instructor designates which group is attacking/defending. Defenders spread out around the room, neutral, eyes closed. Attackers roam, applying any of the 3 gun attacks. Note for Mounted, attacker should first sweep defender who will then roll onto stomach.
BEGINNER CLASS (B2)
INTERMEDIATE CLASS (B2)
ADVANCED CLASS (B2)
BEGINNER CLASS (B2)
Straight Punches
Hammerfist to the Side - include turn and continue wit straight punches
360
Choke From Behind
Drill: attacker makes Choke From Behind; defender makes the defense; sometimes the attacker steps back, then attacks with 360
INTERMEDIATE CLASS (B2)
Focus Mitts: Right/Left Hook and Left Hook/Right
Slip Straight Punch
Focus Mitts: Right/Left Hook/slip right punch/Left Hook/Right
Focus mitts: Left Hook/Right/slip left punch/Right/Left Hook
Basic Clinch Defense/Spin on Centerline
Drill: focus mitt combinations as above, but sometimes the pad holder closes to clinch range and the puncher works the basic clinch/spin on centerline
Reverse Headlock
ADVANCED CLASS (B2)
Mouth of Hand Punch
Self Defense Review: eyes closed; do any self defense from levels 1 and 2, include Mouth of Hand punch in counterattacks when possible
Gun from Behind, Touching
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