BEGINNER (B1)

Straight Punch

DRILL: Roaming Padholder

Strikers begin laying throughout room, on stomachs, eyes closed. Padholders run to Striker, cue with pad tap. Striker hops to feet, sends burst of Straights to pad until Padholder cues to “RESET!”

Elbow 4-7

DRILL:

Groups of 3. 2 Padholders, 1 Striker. Striker sends Straights to one pad. Second Padholder cues with tap and holds for any rear Elbow. Striker sends and transitions to all out Straights on new pad.

Headlock Rear

DRILL - FINAL:

Same as above, but other partner can cue for Elbow/Pad transition or attack with Headlock Rear.

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INTERMEDIATE (D1)

Side Kick (with and without advance)

Plucking Defense vs. Side Kick (L4)

DRILL:

Groups of 2. Designate A and B. A begins sending a Side Kick. B Defense with Pluck. Depending on how A lands after defense, B applies a Front or Rear Choke (L1). A defends. Switch starting attacker each round.

Rear Choke Against Wall

Front Choke Against Wall

DRILL - FINAL:
Similar setup as above, but both start near wall. Person starting sends Side Kick, other Plucks. Depending on how kicker lands, defender applies Front/Rear Choke Against Wall. Kicker defends.

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ADVANCED (D1)

2 Back Kicks w/ Switch

DRILL:

Groups of 2, Attacker, Defender. Attacker can cue for 2 Back Kicks, or apply ANY rear attack.

Advanced - Gun Front - Kneeling

Advanced - Gun Rear - Kneeling

DRILL - FINAL:

Defenders spread throughout floor, kneeling. Roaming Attackers cue for Gun Front/Rear Kneeling.

BEGINNER CLASS (B1)
Round Kick - with forward leg, focus on switch/kick movement
Combo: Left/Right/Left/Right Round Kick
Combo: Left/Right/Left/Right/Left Round Kick
Knees
Combo: Right Round Kick/Right Knee
Combo: Left Round Kick/Left Knee
Choke from Behind with a Push

INTERMEDIATE CLASS (D1)
Focus Mitts: 3 rounds of 3 minutes, focus on footwork, moving in and out between combinations
Ground - Headlock from the Side Going Forward
Ground - Headlock from the Side Going Backward
Drill: groups of 3; attacker offers resistance; defender must escape headlock, then stand up and punch a pad for as many seconds as it took to escape; repeat
ADVANCED CLASS (D1)
Side Kick
Jumping Side Kick
Plucking/Rowing defense v. Side Kick
Drill: eyes closed, attacker gives verbal signal, then makes either straight punch or side kick
One Arm Shoulder Throw
Hip Throw

BEGINNER CLASS (B1)

Palm Heel Strikes

Drill: non-stop Palm Heel Strikes, sprawl on command, then continue striking; 3 rounds of 3o seconds, alternating with partner

Knees (emphasize switching with forward knee to preview Choke from the Side)

Choke from the Front (1 hand)

Choke from the Side

Drill: eyes closed, either Choke

 

INTERMEDIATE CLASS (D1)

Footwork: step and pivot to get offline

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

Focus Mitts: Left Uppercut/Right Hook/step and pivot to the right

Drill: do those same focus mitt combinations up against a wall

Choke from the Front With a Push (review)

Choke from the Front Against a Wall

 

ADVANCED CLASS (D1)

Thai Pads: 3 rounds of free work, including sprawls AND fall breaks

Side Kick (review) - include using forward leg side kick as a weapon in sparring

Plucking/Rowing Defense v. Side Kick

Sparring: light sparring, including forward leg side kick and Plucking/Rowing Defense v. Side Kick

 

 

BEGINNER CLASS (B1)

Straight Punch – emphasize starting from passive stance, or other unprepared positions

Hammerfist Down

Knees — practice knees without grabbing

Choke from Behind with a Push

 

INTERMEDIATE CLASS (D1)

Side Kick

Back Kick

Drill: groups of three; punch pad, third person gives signal to make Side Kick or Back Kick.

Review Choke from the Side

Review Choke from Behind

Drill: Recognize Distance — kick, hammerfist, elbow, or choke defense (from the side or behind)

 

ADVANCED CLASS (D1)

Shuttle Run (start at one end of the room, sprint to first line and back, second line and back, third line and back, etc.) x 5; 1 minute rest between runs, but must do 15 push ups during rest

Gun Front

Gun Behind

Machine Gun Takedown, gunman standing behind the defender Simple

 

BEGINNER CLASS (B1)

Straight Punch

Drill: Tabata Punches, 6 rounds

Straight Punch Low

Inside Defense

Inside Defense v. Straight Punch Low

Drill: defend left punch high or low

Drill: defend right punch high or low

Drill: defend left or right, high or low

INTERMEDIATE CLASS (D1)

Hook Punch

Focus Mitts: Combo #4/cover against right hook/Combo #6

Focus Mitts: Combo #3/cover against left hook/Combo #7

Choke from Behind (review)

Choke from Behind with a Pull

Drill: Choke From Behind, static or with pull

 

ADVANCED CLASS (D1)

Thai Pads: Right/Combo #9/Right Round

Thai Pads: Left/Combo #8/Left Round

Gun from Behind at a Distance (attacker's left hand grabbing back of LEFT shoulder)

Note: for the techniques below, have the attacker's left hand grab the back of the defender's RIGHT shoulder, nullifying the technique above.

Machine Gun Takedown - lifting variation

Machine Gun Takedown - face grab variation

 

BEGINNER CLASS (B1)

NOTE: GET THROUGH THE COMBATIVES VERY QUICKLY TO SAVE TIME FOR SELF DEFENSE

Hammer fist to the Side

Elbow #2

Knees

Drill: attacker pushes with a pad from the side; defender makes either hammer fist or elbow depending on distance, then turns to deliver knees

Choke from the Front with a Push

Choke from Behind with a Push

Drill: eyes closed, either attack

INTERMEDIATE CLASS (D1)

Focus Mitts: emphasize hooks and uppercuts

Defense v. Hooks

Defense v. Uppercuts

Ground - Trap and Roll

Ground - Kick Off from Guard

Drill: partner A starts on top in full mount; Partner B makes Trap and Roll; Partner A performs Kick Off from Guard and gets up; slow fighting for a 30-45 seconds; reset

 

ADVANCED CLASS (D1)

Focus Mitts: combos #6 & #7

Single Leg Takedown ("toe pick")

Drill: cover against multiple punches, drop down and make low single leg takedown

Ground - defend kicks while on the ground against multiple attackers (cover head, use basic shin blocks)

Stick Overhead

Drill: start on ground, cover against multiple attackers who are kicking AND one attacker using padded stick; make a low single when possible, get up and defend stick

Beginner (B1)
Punches- Straight
Drill- Punches/Sprint/Push ups
Elbow 4-7
Choke from the side
Drill: Groups of 3; non stop punches, defend choke from the side

Intermediate (D1)
Basic Punching and Kicking to large shield
Drill: "in" and "out" on instructors command, practicing distance continuum (kicks, punches, then elbows and knee, etc)
360 Defense with counters
Reflexive Defense v. Front kick
Choke Front Against Wall
Drill: eyes closed, defender defends 360, front kick (reflexive defense) or Choke Front against the Wall, continues with counters until attacker calls time.

Advanced (D1)
Focus Mitts- 3 Rounds of 2 minutes- Non stop combinations - 30 Sec rest.
Overhand Right
Combo- R- Uppercut, L-Hook, Right overhand
One Arm Shoulder Throw
Stick- Overhead defense
Stick- Baseball bat defense
Drill: Defense v. Stick- overhead and baseball bat swing, if possible include One Arm Shoulder throw in the defense.

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 (B1)

• Elbows 4-7

• DRILL:
  • Groups of 2: Striker and Padholder.
  • Padholder moves around cueing Striker for any Elbow, emphasizing Elbow 4-7

• Roundhouse Kick

• DRILL:
  • Groups of 2: Striker and Padholder.
  • Padholder cues for 1-3 RHK, cueing with pad for appropriate side.

• Choke Rear w/ Push

• DRILL - FINAL:
  • Roaming Attackers apply Rear Choke w/ Push.
  • Throughout drill instructor should position an object to be the “exit.”
  • After defending, Defenders must scan, find and run to the object before resetting.

 

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INTERMEDIATE (D1)

• Ground - Fall Break High

• Ground - Trap, Buck & Roll

• Ground - Elbow Escape

• DRILL: Role Reversal/Roaming Attacker
  • Defenders begin spread out around room, neutral, eyes closed.
  • Roaming Attackers grab shoulders and pull Defender onto back.
  • Defender should perform Fall Break and Attacker Mounts.
  • Defender attempts to gain dominant position.
  • Upon doing so, the Defender runs to designated point in room to perform assigned exercise.
  • Meanwhile person who was just defended against lays on back, eyes closed.
  • After completing exercise, student should roam and mount/attack any person on back.

• Choke Rear w/ Pull

• DRILL - FINAL:
  • Same as above.
  • However, roaming Attackers apply Rear Choke w/ Pull attempting to pull Defender onto back.
  • Defender should either perform Choke Defense or Fall Break depending on success of Attacker.
  • If taken to ground, Attacker should mount.
  • Regardless of defense, ATTACKER should then setup as a Defender, Defender runs to for exercise, then becomes an Attacker.

 

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ADVANCED (D1)

• 2 Jumping Front Kicks

• Ground - Leg Triangle from Guard

• Ground - Guillotine

• Ground - Guillotine Defense

*For all Ground techniques, increase intensity/resistance of Attacker.

• DRILL - FINAL:
  • Groups of 2: Padholder and Striker.
  • Striker begins by sending 2 Jumping Front Kicks “knocking” Padholder onto back (and throwing pad away).
  • Striker dives into guard attempting to send strikes.
  • Person on back should attempt to apply Triangle or Guillotine.
  • If Guillotine is applied, person on top should apply defense.
  • Rotate starting roles each round.

 

BEGINNER CLASS (B1)

Drill: move around room, stop and give multiple punches on command

Straight Punch with Advance

Inside Defense

360

Drill: defend right straight punch OR right 360

Drill: defend left straight punch OR left 360

 

INTERMEDIATE CLASS (D1)

Headbutt Forward

Focus Mitts: Left/Right/Left Elbow #1/Headbutt

Forward Roll

Drill: push from behind, forward roll, turn and give groin kick

Ground - Hips Escape from Full Mount

Drill: push from behind, forward roll, as you turn, either give groin kick OR go down at pad holder's command and Hip Escape from Full Mount

 

ADVANCED CLASS (D1)

High Front Kick

Scissor Front Kick

Focus Mitts: 2 rounds of 3 minutes of free work; include Scissor Front Kick a few times during each round

Stick - Baseball Bat Swing (left and right)