Beginner (B1
Hammerfist Forward
Hammerfist Downward
Drill: 15 seconds max effort Hammerfist Forward, Instructor calls "DOWN" and Pad holder and Striker move to kneeling position for 15 seconds max effort Hammerfist Forward. Instructor calls "DOWN" and Striker lays on back, Pad holder stands over their hips and holds pad above them for 15 seconds max effort Hammerfist Forward. Instructor calls "DOWN" one last time, and Pad holder drops pad on ground, Striker mounts pad for 15 seconds max effort Hammerfist Downward.
Rearward elbows (3, 4, and 5)
Drill: Pad holder will bump from behind with pad, Striker makes appropriate rearward elbow, turns and faces, and makes 6 hammerfists forward.
Headlock from Behind
Drill: Groups of 3-4. Padholder calls out a number from 1-5 with some movement for that number of Hammerfists. Second (or third) attacker can tap with pad for elbow 3, 4, or 5 followed up by 6 hammerfists OR attacks with Headlock from Behind. 1 minute-90 second rounds.
Intermediate (D1)
Back Kick
Uppercut Back Kick
Headbutt Back
Drill: Groups of 3; 2 pad holders and 1 Striker. Pad holder 1 holds for basic target recognition: 2 hand combatives, Front Kick Groin, Round Kick, or Knee. Pad holder 2 gives a verbal cue or tap and holds for Back Kick, Uppercut Back Kick, or Headbutt Back followed by 6 hand combatives before returning to Pad holder 1.
Choke from Behind Against Wall
Choke from Behind with a Pull
Drill: A/B drill. A's stand facing wall. B's are roaming attackers and can pick up pad and give a verbal cue or tap then hold for Back Kick, Uppercut Back Kick, or Headbutt Back followed by 6 hand combatives OR attack with Choke from Behind Against Wall or Choke from Behind with a Pull.
Advanced (D1)
2 Back Kicks with a Switch
Drill: Groups of 3; 1 focus mitt holder; 1 curved KS holder; 1 Striker. Striker makes combinations 1-10 to focus mitts on mitt holder's call. At any time, curved KS holder can make verbal cue for 2 Back Kicks with a Switch followed up by 10 hand combatives.
Stick – overhead defense
Stick – baseball bat defense
Drill: Circle of Death: Groups of 4-5. All attacks from levels 1-3 plus Stick – overhead defense and Stick – baseball bat defense.
BEGINNER CLASS (B1)
Conditioning: 30 rounds of straight punches, then groin kicks, then knees; 30 seconds of rest between each set of strikes; do 3 rounds each before switching
Advancing Straight Punch
Inside Defense v. Straight Punch
360
Drill: right hand only, defend Straight Punch or 360
Drill :left hand only, defend Straight Punch or 360
Drill: defend left or right, Straight or 360
INTERMEDIATE CLASS (D1)
Focus Mitts: Combinations 6 and 7
Defense v. Left Hook (extended and covering)
Inside Def. with Counter v. Left Punch
Inside Def. with Counter v. Right Punch (2 and 1 counterattacks)
Drill: slow work, defend left or right straight, include counters when possible; be sure to switch partners several times; add additional counterattacks
Fight Simulation Drill: attacker makes Left Punch: defender makes Inside Defense w. Counter; attacker then throws a right hook; the defender must defend and continue with counters
Fight Simulation Drill: attacker makes Right Punch; defender makes Inside Defense w. Counter (1 or 2); attacker than throws a left hook; defender must defend and continue with counters
ADVANCED CLASS (D1)
Thai Pads: 3 rounds of 3 minutes; at least one round in opposite stance
Ground: basic guard management; bottom person should try to prevent the top person from posturing up; if he does, do Kick Off From The Guard
Ground: Guillotine
Ground: Defense v. Guillotine
Ground: light sparring on the ground; several rounds of 2 minutes
BEGINNER (B1)
INTERMEDIATE (D1)
ADVANCED (D1)
*For all Ground techniques, increase intensity/resistance of Attacker.
BEGINNER CLASS (B1)
Left/Right Combination
Knees
Choke from Behind with a Push
Headlock from Behind
Drill: either attack!
INTERMEDIATE CLASS (D1)
Drill: 1 minute round, both partners wearing gloves, defend combination 6, counter with Right/Left Hook
Drill: 1 minute round, both partners wearing gloves, defend combination 7, counter with Left Hook/Right
Drill: 2 minute round, defend either combination and counter
High Fall Break
Ground - Elbow Escape
Ground - Kick Off From Guard
ADVANCED CLASS (D1)
2 minute sparring rounds: 4 rounds of hands only; 4 rounds of hands and feet
Stick Overhead, Left or Right Handed Attacker
Stick Baseball Bat, Left or Right Handed Attacker
Beginner Class (A1)
Punches-Straight
Hammerfist Downward
Round Kick (Both sides)
Conditioning Drill: 1 round of 3 minutes
10 Punches - Straight
1 Sprawl
10 Hammerfist Downward
1 Sprawl
10 Front Kicks (Both sides)
1 Sprawl
10 Round Kicks (Both sides)
1 Sprawl
*Run a lap around the room then start again from the top!
Inside Defense
Drill: defender starts from the ground, does 5 push ups and quickly stands up; once the defender is on his/her feet, the attacker makes an Inside defense attack or holds a pad for Punches; defender makes the appropriate defense or attacks the pad until pad holder calls “time!”, reset!
Choke from the side
Choke from behind with a push
Intermediate Class (D1)
Focus mitt combinations 1-4 (experienced students, try opposite stance OR add a sprawl) 3 rounds of 2 minutes
Defense v. Hook (extended)
Defense v. Hook (Covering)
Drill: Focus mitt combinations 1-4; anytime during the drill, pad holder attacks with a hook punch, striker; make a successful defense and continue working the combinations
Choke from Behind with a pull
Drill: defender; non stop strikes on the pad, defend Choke from behind with a pull and continue attacking the pad
Advanced Class (D1)
Scissor Round Kick
Spinning Heel Kick
Kicking combination: Scissor Round Kick/Spinning Heel Kick
Sliding Defense v. Spinning Heel Kick
Stopping Defense v. Spinning Heel Kick
Stick – Baseball bat swing
Drill: Eyes Closed, attacker gives a verbal signal and attacks with a Spinning Heel Kick (Slowly!) OR baseball bat swing (Also Slowly!)
Beginner (B1)
Fighting Stance
Movement
One focus mitt on dominant hand and one curved kick shield, handle held at hip level with one hand for low round kicks. (Ensure students keeping knee bent and pad on top of quad, not at side of knee for safety.)
Round 1: Lead straight punch to rear leg low round kick, Cross to lead low round kick, hook palm to rear leg low round kick
Round 2: Double jab with small bursts left (for righties) to rear leg low round, cross to large step off angle lead leg low round kick
Round 3: No focus mitt. 5 low round kicks right, 1 burpee, 5 low round kicks left—switch. Then, 5 medium round kicks right, 1 burpee, 5 medium round kicks left—switch. Repeat for 3 minutes for max kicks.
Choke from Behind
Drill: Round Robin, Groups of 3: A is Padholder and lines up on one end of the mat. C at other end with eyes closed. B is in between. B runs to A and makes 10 straight punches, 2 right low round kicks and 2 left low round kicks. B then takes the pad. A runs to C and applies Choke from Behind. C defends and sprints to pad. Cycle through for 3 minutes.
Intermediate (D1)
Focus mitts
Round 1: All punch combinations finishing with Forward Headbutt
Round 2: All punch combinations beginning with Forward Headbutt/Elbow #1
Inside Defense v. Straight Punch Low (quick review)
Outside Stabbing Defense v. Front Kick
Drill: Groups of 2. Partners are both touching shoulders and knees, but only A can attempt a Straight Punch Low at any time. If B successfully defends, touching shoulders and knees continues. If A can land Straight Punch Low, B must lean forward and A throws a Front Kick. B defends using Outside Stabbing Defense. 1 minute 90 second rounds. Switch roles and then partners as time allows.
Drill: Groups of 3. Same as previous drill, except C is a roaming attacker and can apply any Level 1 attack from the side or behind on B.
Advanced (D1)
Partner and Kick Shield
Scissor Front Kick
Scissor Round Kick
Combative Stations: Multiple Lines of 4 or so depending on numbers (add G&P to a pad if you need to even the group numbers up). One minute at each station, non-stop, as hard and fast as possible. 10 seconds to transition to next pad. After full rotation, pad holders and strikers switch roles.
Round 1 Stations:
-Straight punches
-FGK
-Scissor Front Kick
-Knees
Round 2 Stations:
-2 palms to an elbow
-2 round kicks right/2 round kicks left
-Scissor Round Kick
-2 punches to a burpee
Advanced Gun – under the chin, in mouth, grabbing hair, etc.
Drill: Circle of Death: Groups of 4-5. 1 person in center is defender. Attackers can apply any attacks Defender has tested and Advanced Gun – under the chin, in mouth, grabbing hair, etc.
BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Cauldron Drill: Instead of straight punches, use hammerfist forward. Pad held low can be for groin kicks or for hammerfist downward (pad holder's call).
Choke from the Front (1-handed)
INTERMEDIATE CLASS (D1)
Ground - Forward Roll
Ground - Backward Roll
Ground - Forward Roll, Back Fall Break
Ground - Choke from the side
Ground - Headlock Side weight Backward
Drill: Defender runs across mat and performs forward roll, back fall break. Attacker should be near the landing area and immediately chokes or headlocks defender from the side. Defender performs appropriate skill and finishes with combatives before resetting.
ADVANCED CLASS (D1)
Scissor Round Kick
Thai Pad Rounds: 2 rounds, 2 minutes of free work combinations. All combos end with a scissor round kick
Ground - Leg Triangle from Guard
2 minutes up, 2 minutes down Drill: 2 minutes of light sparring, followed immediately by 2 minutes of ground fighting. Light palm heel strikes on the ground are permissible, but focus on submissions.
BEGINNER CLASS (B1)
Straight Punches
Drill: 30 seconds of straight punches, rest fifteen seconds; four rounds
Knees
Drill: 30 seconds of knees, rest fifteen seconds; four rounds
Headlock from Behind (more advanced students practice against left and right arm)
INTERMEDIATE CLASS (D1)
Hammerfist to the Side (review)
Side Kick
Drill: eyes closed; pad holder pushes from the side; defender uses Hammer Fist or Side Kick depending on distance, then continues with additional strikes
Choke From Behind
Drill: as above, but include Choke From Behind
ADVANCED CLASS (D1)
Focus Mitts: 4 rounds of 2 minutes with :30 seconds rest; include slipping and bob & weave
Stick - Overhead
Drill: do stick overhead from a kneeling position
Drill: partners work in the clinch; on command, one person drops down (as though swept or pushed); the other person grabs a stick. The defender must get up as quickly as possible, making a stick defense as they stand up
BEGINNER CLASS (B1)
Fight Stance and Movement -- partner moves around, defender moves to maintain distance and stance
Left/Right Combination
Drill: movement as above, but partner holds pad; sometimes say "punch!" and defender must make Left/Right Combination
Round Kick
Combos 1K and 2K
Drill as above, but using combinations 1K and 2K
Inside Defenses
INTERMEDIATE CLASS (D1)
Focus Mitts: Combinations 8 & 9
Defense v. Hook Punch (Extended and Covering)
Defense v. Uppercut
Drill: defend combinations 8 or 9
Ground - Elbow Escape
ADVANCED CLASS (D1)
Focus Mitts: 4 rounds of 2 minutes; pad holder "walk through" the defender sometimes to make them step and pivot to change angels
Ground - Guillotine
Ground - Defense v. Guillotine
BEGINNER CLASS (A1)
Introduce Focus Mitts
Focus Mitts Left/Right
Hook Punches (teaser for Level 2 training)
Combo: Left/Right Hook
Combo: Right/Left Hook
Drill: either combo, or sprawl
Choke Front 2 Hands
INTERMEDIATE CLASS (A1)
Combo #5: Left/Right/Left Hook/Right Cross/Left Uppercut
Ground - Choke From The Side
Ground - Kick Off From Guard
Ground - Guard Reversal
Drill: start with attacker making a Choke From the Side on the Ground; defender defends, and attacker fights back; defender pulls Guard, and then either makes an Arm Bar, Kicks Off, or Reverses.
ADVANCED CLASS (A1)
Gun Front
Gun Side, Front of Arm
Gun Behind
Stress Drills with Gun!
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