BEGINNER CLASS (B1)
Elbow #7
Tombstone Combo: Groin Kick + Elbow #7
Straight Punch Low
Inside Defense vs. Straight Punch Low
Headlock from Behind

INTERMEDIATE CLASS (D1)
Headbutt Forward
Headbutt to the Side
Focus mitt free work: pad holders call any combo they like. Mix punches, elbows, and headbutts in so students learn different striking ranges.
Choke Front Against Wall
Choke Behind Against Wall
Drill: 1 attacker, 1 defender. Defender stands 3-5 feet in front of a wall with eyes shut. Defender must spin in place (fast enough to cause disorientation, slow enough that they don’t fall over). At any moment, attacker chokes defender and pushes them into the wall. Defender must open eyes upon being choked, attempt to complete appropriate choke with a push skill before impacting the wall. If defender impacts wall, they will perform appropriate choke against a wall skill. Note: Attackers should be pushing fast enough that defenders are forced to perform choke against a wall skill 90% of the time. There should be some success with standard choke with a push, but the point is adapting to a sudden change in situation.

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Bruce Lee Drill: Free work on Thai pads. Pad holder calls for scissor front or round kicks during round. Striker must deliver appropriate kick while giving their best impersonation of Bruce Lee’s “kiai”. Note: Have fun with this drill!!
Ground – Leg Triangle from Guard
Ground Sparring: Partners start in guard position and attempt to submit each other during the round. Light palm strikes may be thrown. If submission occurs before end of the round, reset to original positions. Next round, partners switch positions. After both partners have been in both positions, find a new partner!

BEGINNER CLASS (B1)

Palm Strikes

Drill: Belt Drill

Combo: Left/Right Palm Strike/Right Knee (practice both the framing position with the arms and the Muay Thai clinch)

Choke from the Front (1 hand)

 

INTERMEDIATE CLASS (D1)

Uppercut Punch

Footwork Drill: start facing target in fighting stance; make a very quick step-and-pivot to the left, and then make a Right Uppercut; return to front; make a very quick step-and-pivot to the right, then make a Left Uppercut Punch; return to middle; continue.  NOTE: when moving to the right, the practitioner must commit to the pivot so that he ends up with the weight loaded onto his left foot. This makes the Left Uppercut logical.

Defense v. Uppercut

Drill: Attacker makes Left/Right/step and pivot to the left/Right Uppercut; Defender FOLLOWS the movements, making two inside defense, shifting to face attacker as he pivots, then defends Right Uppercut.

 

Ground: Defense v. Choke Full Mount

 

ADVANCED CLASS (D1)

Sparring: 3 rounds of 2 minutes, hands only

Sparring: 3 rounds of 2 minutes, hands and legs

Stick Overhead Defense

Stick Baseball Bat Defense

Drill: defend either attack

Beginner Class (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

Intermediate Class (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360.

Advanced Class (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind- Defend with 2 Back Kick with a Switch (JUST KIDDING)
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch.

 

Beginner Class (B1)

Movement- Fighting Stance Moving Forward., Left, Right, Back

L/R Combination- Review

Straight Punch Low

Combination: Straight Punch Low, L/R Combination

Inside Defense v. Straight Punch Low

Drill: Groups of 2; Defender eyes closed; pad holder bumps defender and holds for today’s combination OR gives a verbal signal and makes a Straight Punch Low.

Choke from Front (1-handed)

Choke from Front with a Push

Intermediate Class (D1)

Round Kicks Low- Review

Side Kick (with and w/o advance)

Combination: Side Kick/Round Kick Low

Defense Vs. Hook (Covering)

Defense Vs. Uppercut

Drill: Focus Mitts: 2 rounds of 2 minutes; basic combination; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combination.

Choke from Behind Against Wall

Advanced Class (D1)

Warm up with basic self-defense techniques

Overhand Right

Combination: Overhand Right/L-Uppercut/Right Cross

Drill: Focus Mitts: 2 rounds of 3 minutes- Combinations, include today’s combination, sprawls and push ups.

One Arm Shoulder Throw

Drill: Non-stop self-defense techniques, One Arm Shoulder Throw when possible

Stick- Overhead Defense

Stick-Baseball Bat Defense

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.

Inside Defense v. Straight Punch Low

Drill: On instructor's "GO!" defender does 3 burpees and stands in neutral stance. When the defender completes burpees, the attacker touches shoulders and/or makes a Straight Punch Low attack OR holds a pad for Punches. Defender makes the appropriate defense or attacks the pad until instructor calls “TIME!" Reset!

Choke from Behind

Drill: Same as above, but attacker can move behind them for Choke from Behind after the last burpee.

 

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

Stick - Overhead Defense

Drill: Attacker Lines. Groups of 4-5. Defender stands at one end of the room, eyes closed in neutral stance. Attackers are in a line at the other end. Attacker at the beginning of the line silently approaches Defender and can apply any Beginner or Intermediate level attack OR verbal cue and then immediately Stick - Overhead Defense. Attacker takes Defender's place. Defender runs to end of the line. Next person in line is the next Attacker. Have students move through the line very quickly. After a few iterations, mix line order and/or groups.

BEGINNER CLASS (B1)
Elbows 4 and 5
Round Kick
Drill: Group of three. 1 striker, 2 tombstone pad holders. Striker throws leg kicks at one pad holder, resetting between each kick. Second pad holder randomly approaches from behind jarring the striker with their pad. Striker must look first and deliver either elbow 4 or 5 as appropriate before turning and facing second pad holder. Second pad holder now holds for leg kicks and the drill continues.
Choke from Behind with a Push
Drill: A/B drill. Half the class is group A, other half is group B. Group A attacks, group B defends. Attackers may either hold a pad for elbows 4 or 5 or choke defenders from behind with a push. Groups switch roles in the next round.

INTERMEDIATE CLASS (D1)
Review Back Fall Breaks
Forward Roll
Backward Roll
Forward Roll with Back Fall Break
Drill/Game: Provided enough mat space, put kick shields down on the ground as a barrier that students must dive over to initiate their forward roll into back fall break. As they have success, make the barrier longer so that they eventually commit their effort to a dive that results in a high-speed forward roll.
Ground – Headlock Side weight forward
Ground – Headlock Side weight backward
Drill: In pairs. Students start in side headlock position. Attacker’s goal is to hold defender down. Defender’s goal is to adjust to attacker and successfully escape. If defender escapes in the middle of a round, partners reset to original positions. Next round, switch positions. After both people get a chance to play both roles, have students switch partners.

ADVANCED CLASS (D1)
Spinning Heel Kick
Stopping Defense vs. Spinning Heel Kick
Sliding Defense vs. Spinning Heel Kick
Brief Review: Gun from behind touching.
Advanced Gun – from behind, attacker close (hug defense)
Drill: Disorientation drill. Students work in pairs, 1 gunman, 1 defender. Defenders must spin in place as fast as they can in order to make themselves dizzy. Instructor calls “TIME!” and defenders must stop spinning. Gunman immediately attacks defender with gun from behind touching, or gun from behind hug defense. Defenders complete appropriate skill and command attackers to get down on the ground. Once all attackers are down, attacker become the new defenders and drill resets on Instructor’s command.

BEGINNER CLASS (B1)

Straight Punch - review

Drill: non-stop straight punches "go" and "time" on instructor command

Inside Defense - introduce idea of counterattacks with punches, groin kicks, etc. (does not have to be simultaneous at this level)

Headlock from Behind

Drill: attacker makes Headlock from Behind; defender defends and makes counterattacks; attacker steps back, then makes one right straight punch; defender makes Inside Defense and continues with counterattacks

 

INTERMEDIATE CLASS (D1)

Focus Mitts: Left/Right/step and pivot left/right uppercut

Focus Mitts: Left/Right/step and pivot right/left uppercut

Inside Defense with Counter v. Left Punch

Inside Defense with Counter v. Right Punch (2 and 1 counterattack)

Drill: attacker makes left or right punch slowly; defender makes defenses and counters
Drill: attacker makes left or punch more more quickly; defender must defend; make counters if possible

 

ADVANCED CLASS (D1)

Overhand Right Punch

Thai Pads: Combo #10 (Overhand Right/Left Uppercut /Overhand Right/Left Knee)

Thai Pads: Combo #10 variation (Right Straight/Left Uppercut/Overhand Right)

Gun Front Review (regular technique, two handed cupping technique)

Advanced Gun - under the chin; can include attacker using left hand to control clothes, arm, grab hair, etc.

BEGINNER CLASS (A3)

Straight Punches

Drill: Left Punch 20 times, Right Punch 20 times x 2

Elbows 1-3

Combo: Left Punch/Right Elbow

Choke From Behind

INTERMEDIATE CLASS (A3)

Focus Mitts – Combos 1-4; at the end of each combo, the pad holder steps forward, defender must side step and pivot

Ground – guard work- practice controlling attacker with closed guard

Ground – Arm Bar From Guard – include kicking and getting up

ADVANCED CLASS (C3)

Axe Kick

Combo: Left/Right/Axe Kick

Knife Upward Stab

Knife Upward Stab v. Left Handed Attacker

Drill: defender stands with eyes closed; attacker gives verbal signal and attacks with right or left handed upward stab. Simple Share

Beginner (A3)

Palm Heel Strike

Front Kick to the Groin

Knees

Basic Takedown defense (changing height, moving feet)

Drill: Partner groups; 1 kick shield holder and 1 striker. Pad holder holds for 4 palm heel strikes or 2 Front Kicks to the Groin with some movement in between holds. Immediately following strikes, pad holder can mimic the takedown by holding pad in knee position and attempting to touch their shoulder to striker's torso. Striker performs Basic Takedown Defense, gets feet in a stable position and throws 2 knees. Pad holder can also just hold for more palms or front kicks to keep timing of takedown unpredictable.

Choke from the Front, 2-handed Pluck

Drill: Dive for the Pads. Have partners line up facing each other at the center of the mat with the curved KS between them. Partners should be equidistant from the knife, with elbows on knees. On instructor's call of "GO!" students attempt to grab the pad. Whoever touches pad first can either hold for 10 Front Kicks to the Groin OR drop pad and apply Choke from the Front. 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 (C3)

Partner drills: both partners wearing gloves and shin guards.

Round 1: A throws Combo #6--with control!--at B, who is in a defensive shell, (gloves on hairline, forearms forming a narrow triangle so they can still see). B responds with Combo #6. Back and forth for combinations 6, 7, 8, 9, and 10. Once they have reached 10, go back to 6 and repeat. Light contact but high speed. 3 minute round.

Round 2: A throws a combo from Round 1 at B, who is shelled up. B responds with a low round kick with their right or left leg. A defends using the absorb, and comes back with any combination 6-10. Switch roles on instructor’s call after 2 minutes.

Round 3: Now B responds with a Front Kick to the Groin. A defends using Defense vs. Front Kick (redirect) and counters with one of the 3 punch combos focused on today. 2 minutes then switch

Round 4: B can respond with either the low round kick or front kick to the groin . 2 minutes then switch

Bearhug from the Front, Arms Free

Drill: Large groups. 1 Defender, 1 Attacker with shin guards on. Everyone else with Kick Shield. Defender in middle. On “CLOSE!” Pad holders close in and jostle Defender. Attacker stalks outside. On “OPEN!” the KS holders back off, allowing the Attacker to enter. Attacker sends Low Round Kick or Front Kick to the Groin. After defense, Attacker covers and absorbs Defender’s counter burst. OR Attacker can apply Bearhug from the Front, Arms Free. Repeat “OPEN/CLOSE” for time.

 

Advanced (C3)

Groups of 3; 1 pair of focus mitts, 1 KS, 1 striker.

Jumping Side Kick

*Any time during these rounds, instructor can call "SWITCH STANCE!" and Striker must hit pads from opposite stance.*

Round 1: Free work on focus mitts. KS holder can verbal cue from the side or behind. Depending on distance, Striker throws an elbow, hammerfist, side kick, advancing side kick, or back kick in the appropriate direction and follows up with 4 hand combatives to the KS. Returns to free work on mitts.

Round 2:  All verbal cues to the side are now Jumping Side Kick followed up by 4 hand combatives. Still a variety of distances for threats from behind.

Cavaliers 1-4

Gun from the Front, Pushing into Stomach

Drill: Groups of 3; 2 attackers 1 defender. Attackers can apply any attack from beginner or intermediate curriculum. Defender must make initial portion of defense but instead of follow-up combatives, attempts to use a Cavalier to neutralize the threat.

Drill: A/B Drill: B's are roaming attackers and can apply any self defense technique from Levels 1-3. A's finish with a Cavalier. OR B's can apply Gun from the Front, Pushing into Stomach.

BEGINNER CLASS (A3)
Ground – Back Position
Ground – Back Fall Break
Ground – Getup
Ground – Front Kick
Drill: Groups 2, Striker, Pad holder (Kick shield) + Roaming Attackers. Strikers work freestyle upper body strikes (Straights, Hammers, Elbows) to pad. Roaming attackers apply Sweep to Striker. Striker Fall Breaks into Ground Position. Pad holder circles and moves in for Ground Front Kicks, upon backing away, Striker Getups and returns to freestyle strikes.

INTERMEDIATE CLASS (C3)
Defensive Front Kick
DRILL: Groups 2, Pad holder, Striker. Striker at one end of room, eyes closed. Pad holder approaches from various distances. On “OPEN!” Striker opens eyes and sends defensive front kick to pad. Note: Depending on experience, add in additional counter strikes.
Outside Defense 1-5
Hair Grab Behind
Drill: Roaming Attackers. Defenders begin center of room, eyes closed. Attackers can cue verbally for DFK or Outside Defense, or physically with Hair Grab Behind.

ADVANCED CLASS (C3)
Drill: Monkey in Middle- groups of, one person in the middle; strike one pad until hit with the other pad; turn with appropriate strikes and engage that pad, etc. 90 seconds each person
Headlock from the Side- review
Headlock Spinning Inward
Headlock- Neck break
Drill: attacker makes a headlock; the defender defends, and the two people end up on the ground; immediately, both should begin fighting for a position of dominance