BEGINNER CLASS
Tabata Punches: 8 rounds of 20 seconds on, 1o seconds off
Review Groin Kick and Elbow #1 quickly (this is a technique heavy class!)
Choke from the Front
Advanced Technique: Gun from Behind
Drill: eyes closed, Choke or Gun
INTERMEDIATE CLASS
Focus Mitts: Combos 1-4
Focus Mitts: Combos 1-4/cover v. hook/cross hook or hook cross; for example, if pad holder calls for Combo #1, he will catch the punch and make a hook with his free hand; striker must recoil his punch and cover, then give Cross/Hook as a counter. If pad holder calls for Combo #2, he will catch the left/right, then make a hook with his free hand; striker must recoil his punch and cover, then give Hook/Cross as a counter, etc.
Defense v. Low Round Kick (shin block)
Focus Mitts (both participants need shin guards); Combos 1-4, pad holder throws low round kick after striker makes combo
Headlock From The Side
ADVANCED CLASS
Round Kick
Jumping Round Kick
Gun From The Front
Knife - Downward Stab
Drill: eyes closed, gun or knife
Beginner Class (A3)
Straight Punches
Drill- Belt Drill
Basic Takedown Defense
Knees
Choke from Behind
Drill: as the defender makes Choke from Behind, the attacker tries to grab; the defender makes a Basic Takedown Defense, and continues with Counterattacks. Be sure this is done safely and slowly, especially at the beginning of the dill!
Intermediate Class (C3)
Uppercut Punch – Various distances
Drill: Pad holder holds focus mitt for single punches at various angles from Uppercut to Hook, and several angles in between.
Defensive Back Kick with Spin
Drill Groups of 3; one person practices Hook or Uppercut to focus mitts; third person holds kicking shield and calls out for Kick; the striker must deliver Defensive Back Kick with a Spin, and then return to punching
Bearhug Front, Lifting
Bearhug Behind, Lifting
Advanced Class (C3)
Side Kick Review
Defense against Side Kicks (review medium and high side kick defenses)
Jumping Side Kick
Gun From Behind
Beginner Class (A3)
Straight Punches
Ground- Back Position and Movement
Ground- Front Kick
Ground- Get Up from Ground
Drill: defender starts on feet, punching non stop; instructor yells "down!" and the defender sits and goes to Ground Position; pad holder moves around, and the defender moves around properly to defend; the instructor yells "Go!" and the pad holder steps forward; the defender kicks and gets up, and continues punching. Repeat 3 or 4 times
360 Defense
Choke from Behind
Drill: defender; eyes closed, attacker; makes a choke from behind or gives a verbal command and makes a 360 defense
Intermediate (C3)
Focus Mitts- Combos 1-3
Defensive Front Kick
Drill: Groups of 3, Focus Mitts, Long Shield; Puching Combos 1-3; Person with the long shield gives a verbal signal and steps towards striker; Striker makes Defensive Front Kick and continues working the Focus Mitts
Defense v. Low Round Kick (shin block)
Outside Defense v. Right Punch
Hair Grab Front
Drill: defender eyes closed; attacker makes a Hair grab or gives a verbal signal, Defense v. Low Round Kick or Outside Defense v. Right Punch
Advanced (C3)
Focus Mitts/Thai Pads from opposite stance
Jumping Front Kick
Cavaliers 1-4
Gun to the Side, in Front of Arm
Gun from Behind (touching)
Headlock from the Side, spinning inward
Drill: striker; punching non stop, attacker; attacks with any of the above self defenses.
Beginner (A3)
Elbows 1-3
Palm Heel Strikes
Straight Punches
Drill: Groups of 3. 2 pad holders. 1 striker. Striker stands in center in neutral stance with eyes closed. Pad holders give a verbal cue or light push with the pad from the front, side, or behind. Striker must throw elbow in the appropriate direction, then turn toward the pad and follow up with 4 strong, fast hand combatives, either palms or punches, then resets back to neutral with eyes closed.
Drill: Same as above, except instead of only 4 hand punches/palms, striker sends non-stop hand combatives until second pad holder taps or gives verbal cue. Once striker is disrupted, they throw appropriate elbow and non-stop hand combatives until cued again. Remind students to vary the length of the strikes, sometimes letting them go for only a few strikes, other times having them work for longer.
Choke from the Front, 2 handed Pluck
Drill: Dizzy Drill. Groups of 3: 1 attacker, 1 pad holder, 1 defender.
Have defender stand in center with a stick. Defender holds the stick upright with one end on the mat. On instructor's "GO!" they run in a circle, spinning with their forehead touching the top of the stick. After 10-20 seconds (depending on equilibrium of the group), instructor calls "STOP!" Partners can apply Choke from the Front or tap with pad for the appropriate elbow followed up by 4 hand combatives.
Intermediate (C3)
Thai Pads and Shin Guards
Round 1: Combinations 1-4 with a kick.
Round 2: Combinations 1-4 with a kick. Pad holder can throw the low round kick to striker. Striker defends using the shin block.
Round 3: Puke round! 30 seconds power punches Left/Right combination. 30 seconds 2 round kicks right, 2 round kicks left. 30 seconds 2 punches and push-up. 30 seconds speed punches.
Bearhug from the Front, Arms Free
Bearhug from the Front, Lifting
Drill: Circle of Death. Break class into small groups of 3 or 4. 1 defender, everyone else is an attacker. Defender stands in neutral with eyes closed. Attackers can apply Bearhug from the Front, Arms Free OR Bearhug from the Front, Lifting OR any Level 1 self defense technique.
Advanced (C3)
Focus mitts; 4 minute rounds
Round 1: Free work on the focus mitts adding Spinning Outside Slap Kick to any combination ending in hook punch (combinations 3, 7, or 9). Show students how to use the hook to cover/distract from initial step across centerline that sets up spin.
Round 2: Focus mitts in opposite stance. Spinning Outside Slap Kick from opposite stance only required for black belts and black belt candidates.
Double Leg Takedown
Hip Throw
Drill: (Ground)Fight Gone Bad
One minute at each station. Call it at the last 5 seconds to allow for switch. Partners rotate stations together. 3 rounds, with 1 minute rest between rounds.
BEGINNER CLASS (A3)
Palm Heel Strikes
Review Elbow #1
Combos: “Jab/Cross/Rear elbow” and “Jab/Cross/Front elbow”
Ground – Back position & movement
Ground – Front kick
Ground – Standing up
Drill: non-stop Palm Heel Strikes and Elbows; when pad holder says “down!” the defender must sit down (FALL BREAK is OK if your students know it), then move and kick from ground until pad holder says “Up!” and defender must Get Up and continue striking; do 3 rounds alternating.
INTERMEDIATE CLASS (C3)
Heel Kick
Outside Defenses 1 & 2
Drill: Defender in fighting stance with eyes shut. Attacker verbally gets defender’s attention. Attacker will either hold a tombstone pad for a heel kick or burst in with a single outside straight punch. Defender must respond appropriately, turn and face ready to continue the fight, then reset. Safety Note: attacker must wait for defender’s eyes to open before bursting in.
Bearhug Behind Arms Caught
Bearhug Behind Arms Free
Drill: Same as above. Now add bearhug from the rear arms caught and arms free to the possible attacks. This time defender will continue to finish the fight before resetting. Note: Bearhug attacks do not require attacker to get defender’s attention verbally. Make it a surprise!
ADVANCED CLASS (C3)
Jumping Front Kick
Jumping Side Kick
Jumping Round Kick
Gun from the Front, Pushing into Stomach
Gun from Behind (touching)
Drill: Circle of Death. 1 defender, 2+ attackers. Drill primarily gun from the front, pushing into the stomach and gun from behind (touching). Mix in choke and bearhug defenses from lower levels for added stress. First 30 seconds is 50% speed on techniques. Last 60-90 seconds is 100% speed. Attackers must not allow defender to wait in between techniques. Once they establish control position, the next attack should be coming on.
BEGINNER CLASS (A3)
Straight Punches
Knees
Drill: non-stop striking with punches or knees on pad holder's command
Basic Takedown Defense
Muay Thai Clinch
Drill - work those two positions, including elbows and knees when possible
Choke from Behind
Drill: one group eyes closed, different attackers walk around and make Choke From Behind.
INTERMEDIATE CLASS (C3)
Focus Mitts: 1 minute each of the following combinations:
- Combo #3
- Combo #6
- Combo #7
- 4 Straight Punches leading with Left
360 with Counterattack
Outside Defense with Counter v. Right Punch
Defense v. Low Round Kick (shin block)
Defense v. Low Front Kick (redirecting)
Drill: Defend either low kick OR right haymaker. For right punch, use either defend we worked on today.
ADVANCED CLASS (C3)
Cavaliers 1-4
Inside Defense v. Left/Right - Lean Back and Trap (review)
Drill: add cavalier after the Lean Back and Trap, just for the fun of it!
Hip Throw
360 Defense w/counter (review)
Defend Right Haymaker with 360 and counter, then make a Hip Throw
Drill: attacker makes Left/Right OR Right Haymaker and defender responds with techniques above; sometimes attacker resists and the Cavalier or the Hip Throw fails. If the cavalier fails, the defender reacts with right hammer fist, punches, etc; if the Hip Throw fails, the defender turns back quickly and clinches, gives knees etc.
Beginner (A2)
Front Kick- Groin
Round Kick- work both sides
Horse Shoe Drill
Straight Punch Low
Inside defense v. Straight Punch Low
Choke from the Front with a Push
Drill: Choke from Front with a Push, after the initial defense, attacker, takes a back and attacks with a straight punch Low.
Intermediate (C2)
Strikes from mount position
Inside Slap Kicks (both sides)
Drill: A/B Drill- Strikes from the mount position on one end, and Inside Slap Kicks on the other.
Reverse Headlock Standing
Ground- Trap and Roll (review)
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad and mounts them, defender; escapes the mount and gets up, 3rd person, then immediately makes Reverse Headlock attack. Repeat.
Advanced (C2)
Conditioning Drill:
Left/Right/Right Elbow x 10
10 Push Ups
10 Round Kicks (5 each side)
10 Sit up/ Stand up (partner assist)
4 Rounds as fast as possible, then switch with your partner. See which pair can finish first!
Beginner A3
Elbow #1
Knees
Straight Punches
Front Kick to a Vertical Target
Drill: Distance recognition: Pad holder gives a verbal cue at either close range for Elbow #1, mid-range for straight punches, or long range for Front Kick to a Vertical Target. Striker throws appropriate combative followed up by 2 knees.
Wrist releases--emphasize disengage, make space, and move to a modified fighting stance
360 Defenses
Drill: Non-compliant attacker: Split groups into A's and B's. A's stand with eyes closed. B's are roaming attackers and can apply a wrist grab and walk away after defense is made OR can escalate after initial wrist grab defense by throwing a 360 attack.
Intermediate B3
Uppercut Punch--emphasize adjusting the length of the uppercut to distance of the target; a standard close uppercut has palm facing self, if target is further away the pinky rotates out and angle of the arm becomes more obtuse to ensure striker is still making contact with first two knuckles.
Defensive Front Kick
Focus mitts and belly pad; 2 minute rounds, 30 second rest in between
Round 1: Combinations 8, 9, and 10 (cross, lead uppercut, cross--students may turn standard cross into an overhand punch if they are familiar with it)
Round 2: At any time in between calling combinations, mitt holder can take 3 steps back to create space and walk straight into striker. Strike throws a Defensive Front Kick.
Round 3: Without stepping back first, mitt holder can walk into striker and attempt to apply a sloppy clinch. If striker can, they will stop partner's oncoming momentum with a Defensive Front Kick. If they are caught in clinch, they must keep their balance, and attempt to swim/pummel for a better position until mitt holder calls "BREAK!" Mitt holder disengages and holds for an 8.
Hair Grab from the Side; Impending Knee
Drill: Groups of 3. 1 holder with focus mitts and belly pad. 1 striker/defender. 1 attacker. Mitt holder and defender follow directions from Round 3. Attacker can apply Hair Grab from the Side; Impending Knee at any time outside of the clinch. Defender makes defense and returns to pad work.
Advanced B3
Jumping Front Kick
Jumping Round Kick
Drill: 4 minute interval round. Partners alternate all-out sprint combatives every 15 seconds. When instructor calls "SWITCH!" partners must immediately switch pads and other person begins striking.
1st 15 second interval: Hand combatives (switch)
2nd 15 second interval: Jumping Front Kick (switch)
3rd 15 second interval: Jumping Round Kick (switch)
4th 15 second interval: 2 punches and a sprawl (switch)
Repeat 3 times
Knife Defense v Downward Stab
Drill: Dive for the knife. Have partners line up facing each other at the center of the mat with the knife between them. Partners should be equidistant from the knife, with elbows on knees. On instructor's call of "GO!" students attempt to grab the knife. Whoever can get it first gets to be the attacker for Downward Stab and partner must make defense. 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 knife, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups.
BEGINNER CLASS (A3)
Warm Up: Shoulder Tag
Palm Heel Strike
Knees (Regular and Round)
Rounds: Basic Palm Heel combinations 1-4 with knee strikes
360 Defense
Choke from Behind
Drill: A/B drill. Group A attacks, Group B defends. Defenders stand in passive stance with eyes shut. Group A either chokes from behind or jostles defenders from the front before throwing an outside looping attack. Safety Note: Defender’s eye must open BEFORE winding up for the strike.
INTERMEDIATE CLASS (C3)
Defensive Back Kick with a Spin
Focus Mitts & Belly Pads: Free work focus mitt combinations, when pad holder calls for “Kick!” striker throws defensive back kick with a spin.
Ground – side mount position and strikes
Ground – side mount to full mount
Ground – arm lock from side (Americana)
Drill: King of the Hill. Select 1 person to be “King of the hill” for every 5 people in class. Kings start on their back. Challengers start in side mount. Both count down (3, 2, 1, GO!). Challenger’s goal is to either get to full mount or submit King with arm lock from side. King’s goal is to either get to get to half guard, full guard, or sweep challenger. Winner stays as King and a new challenger begins the drill again. Note: New challenger should get the drill started as soon as possible and not let the current King have much rest.
ADVANCED CLASS (C3)
Focus mitts/Thai Pads from opposite stance
Axe Kick
Review Headlock from the side
Headlock from the side, spinning inward
Headlock from the side, neck break
Drill: Roving attacker. Select 1 out of every 10 students in class to be the roving attacker. The reminder of the class free works on focus mitts. Roving attacker randomly attack strikers only with either regular headlock from the side, headlock from the side (spinning inward), or headlock from the side (neck break). Strikers must defend appropriately, finish the fight and continue with pad work.
BEGINNER CLASS (A3)
Straight Punches
Elbows 1-3
Combo: Left/Right/Right Elbow
Groin Kick
Choke from the Front (2 hands)
Drill: eyes closed; the attacker makes Choke OR pushes with pad and holds for the punch combination OR pushes and holds the pad for a groin kick.
INTERMEDIATE CLASS (C3)
Outside Defenses 1-5
Defense v. Low Round Kick (absorbing)
Defense v. Low Front Kick (redirecting)
Drill: one attack/one defend, low kicks
Drill: groups of 3; one attack/one defend low kicks; at any time, second attacker gives a verbal signal and makes a straight punch from the side; defender makes an outside defense, counters, then returns to defend against the first attacker
ADVANCED CLASS (C3)
Thai Pads Combos 6 & 7, emphasize high round kicks
Sliding Defense v. High Round Kick
Gun from the Side, Front of Arm
Drill: make the gun defense, emphasize attacker reacting and fighting; defender must control and give counters with knees and head butts until making the disarm
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