Beginner Class (A3)

Conditioning!

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

Palm Heel Strikes

Front Kick Groin

A/B Drill

L/R Combination

Knees

Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds

Choke from behind

Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind

Intermediate (A3)

Belt Drill

Hook Punch

Uppercut Punch

Combination: Left Uppercutt/Right Cross/Switch Left Round Kick (left leg)

Combination: L/R Uppercut/Left Hook/Right Cross/Right Round Kick

Defense v. Low Round Kick (absorbing)

Drill: Light Sparring-2 rounds of 90 seconds- include low round kicks

Hair Grab Behind

Bearhug from Behind

Drill: Groups of 3; Light Sparring (open hands), one defender, one attacker and one sparring opponent; At any point during the sparring match the attacker attacks with a Bearhug form behind OR Hair Grab from behind. Defender makes the appropriate defense and continues to spar.

Advanced (A3)

Warm up with light Sparing: 2 rounds of 2 minutes, Open hand, Shin Guards on

Sparring: Gear on; 2 rounds of 90 seconds

Stress Sparring Drill: 1 round-3 min; Groups of 3, one large shield, 2 sparring opponents and one pad holder; Fighter-A; non stop strikes on pad, on instructors signal “FIGHT!” , Fighter-B advances towards Fighter A and they start to spar; on instructors signal “BACK!” Fighter A-gets back on working the pad with non-stop

strikes- repeat!

Stick- Dead Side

Stick- Left handed attacker

Beginner Class (A3)

Punches- L/R Combination

Left/Right/Right Elbow to Pad

Drill: light striking on the pad with straight punches; on the pad holder’s command (“go!”) burst in with Left/Right/Right Elbow aggressively, then move back out and continue with light strikes.

Choke from Front

Drill: eyes closed, either defend Choke from the Front or hit with pad and make Left/Right/Right Elbow combination

Intermediate Class (A3)

Focus Mitt Combination: Right Uppercut/Left Hook

Focus Mitt Combination: Right Uppercut/Left Hook/Right Cross

Focus Mitt Combination: Right Uppercut/left Hook/Right Cross/Side Step to Left/Right Cross

Bearhug from the Front – Arms Free (space and base)

Bearhug from the Front – Neck Leverage

Drill: eyes closed; partner either pushes, defender opens eyes and makes punch combination OR partner attacks with Bearhug and defender must defend appropriately.

Advanced Class (A3)

Thai Pads – basic combinations

Drill: groups of 3, two with thai pads; striker must make combinations while moving to keep second pad holder “lined up” so the striker deals with only one at a time; now and then, the second pad holder jumps in and becomes the first pad holder; BLACK BELTS do this from an opposite fighting stance.

Stick- Overhead defense

Drill: Defender starts on their knees, attacker gives a verbal signal and makes an Overhead Stick attack, defender must get to his/her feet as quickly as possible and make an aggressive defense

BEGINNER (A3)

Palm Heel Strikes

Elbows 1-3

DRILL:

Grps 3, Pad 1, Pad 2, Striker. Striker begins working L/R PH + R Elbow combo to Pad 1. Pad 2 can cue for Elbow Side or Rear. Striker sends, squares up to Pad 2 and returns to combo on new pad. Repeat for time.

Front Groin Kick

Choke Front 2-Hand

DRILL - FINAL:

Same as above, but additional person can cue for Elbow/Transition or grab shoulder, turn and apply Choke Front.

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INTERMEDIATE (A3)

DRILL - WARMUP: Cue & Do

Grps 2, Pad, Striker. Pad cues for Front Groin Kick or either side Round Kick along with number 1-3 indicating number of kicks to be sent.

Round Kick Defense (Shin Block)

Round Kick Defense (Catch + Single Leg Takedown, if you don’t know this one, work Absorbing Defense)

DRILL:

Grps 2. Partners take turn sending Round Kicks. Defender should alternate between shin block and catch/takedown.

Ground - Kick Off from Guard

Ground - Arm Bar from Guard

DRILL - FINAL:

Grp 2. Same as above, but if/after performing Catch/Takedown defense, defender drops into partner’s guard. Person on bottom must return to feet or arm bar. Reset and repeat.

*If not working Catch/Takedown, defender should “fall down” after shin blocking occasionally.

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ADVANCED (A3)

DRILL - WARMUP: 360 Review/Body Hardening

Grps 2. Gloves on. Alternating attack/defense. Attacker sends 360. Defend + Counter with light/medium straight punch. Follow up with various strike combos to finish at a speed allowing actual contact without injuring.

Stick - Overhead Defense

Knife - Downward Stab

*Depending on time, add off-angle OR opposite hand of above attacks.

2 Opponents - Knife and Stick

DRILL - FINAL:

Grps 3. Attacker 1, Attacker 2, Defender. Defender eyes closed. Attackers begin in various positions with Knife/Stick, giving verbal cue for defender to open eyes and react accordingly. An attacker can also decide to cue with any self defense. After defending, second attacker should attack with knife/stick.

BEGINNER CLASS (A3)

Front Kick Vertical Target

Knees

Combo: Right Front Kick Vertical Target/Right Knee

360

Choke From Behind

Drill: Non-Compliant Attacker -- attacker makes Choke from Behind; the defender makes the defense; during the counterattacks, the attacker steps back, then gives a 360 attack with the right hand; defender must defend and continue with counterattacks

INTERMEDIATE CLASS (A3)

Straight Punch (review)

Front Kick with Advance - fighting and neutral stance; practice both legs

Drill: eyes closed, pad holder pushes the defender; defense reacts with Front Kick with Advance, then continues with additional strikes

Drill: attacker pulls at the defender's wrist; defender bursts forward with counterattacks

Hair Grabs from the Side

Drill: eyes closed; pad holder pushes (as in the drill above using Front Kick with Advance) or pulls hair from the side

ADVANCED CLASS (A3)

Two Front Kicks with a Switch

Gun from Behind at a Distance

Machine Gun Takedown - practice using Gun From Behind, with the gun held back and the defender forced to go to the deadside.

Practice making this technique turning both directions!

(note: we are sorry these did not post on time!)

 

BEGINNER CLASS (A2)

Straight Punch with Advance

Inside Defense

360

Drill: defend right straight punch or 360

Drill: defend left straight punch or 360

Drill: defend either left or right

INTERMEDIATE CLASS (A2)

Inside Slap Kick

Combo: Left/Right/Left Hook/right inside slap kick

Inside Defense v. Left/Right

Inside Defense v. Left/Right (lean back and trap)

Reverge Headlock Standing

ADVANCED CLASS (A2)

Focus Mitts: Left/Right/slip lift jab/Right/Left Hook

Focus Mitts: Left/slip right/Left Hook/Right Cross

Ground - review trap and roll variations

Ground - Full Mount, Hands Pinned (snow angel)

Ground - Full Mount, Hands Pinned Close Together

Ground - Knife on Ground

Drill: defender on the ground, eyes closed, arms near shoulders; attacker either pins arms OR begins stabbing with knife.

BEGINNER CLASS (A2)

Round Kick – practice angles chopping down to the leg and up to the ribs

Combo: Right Round Kick/Right Cross (to emphasize recoil of the kick

Knees – emphasize forward knee with a switch of the feet

Choke from Behind with a Push – practice turning both directions

 

INTERMEDIATE CLASS (A2)

Front Kick Vertical Target (review from level 1)

Defensive Front Kick – include follow up combatives

Drill: attacker advances with Defensive Front Kick; defender makes the kick; attacker either reacts to the kick and retreats OR simply stops, and defender finishes with additional combatives.

Kick Off From Guard

Foot Grab – Stripping

Drill: attacker is on top in guard; defender kicks off from guard; attacker stands up, grabbing defender’s foot; defender makes the Foot Grab defense.

 

ADVANCED CLASS (A2)

Front Kick (review; focus on high front kick)

Scissor Front Kick

Side Kick (review)

Plucking/Rowing Defense v. Medium Side Kick

Redirecting Defense v. High Side Kick

 

 

 

 

BEGINNER CLASS (A2)

Straight Punch

Front Kick

“Find Your Partner” drill with punches or kicks.

Choke from Behind

Drill: “Monkey in the Middle” – group of 5 people; 1 person in the middle, 3 people with pads, 1 attacker; the person in the middle must strike different pads on command; at any time, the attacker can make Choke From Behind

 

INTERMEDIATE CLASS (A2)

Uppercut Punch

Combination: Left Uppercut/Right Straight/muay thai clinch/Left Knee

Outside Defenses 1-5

Drill: defender’s eyes are closed; partner gives a verbal signal and attacks with STRAIGHT PUNCH from any angle; defender must defense and counter.

Inside Defense v. Left/Right combination

Inside Defense v. Left/Right combination using 1 hand

 

ADVANCED CLASS (A2)

Knife – upward stab

Knife – low straight stab (treat like upward stab)

Knife – straight stab (sternum/chest/face)

Drill: Defender; eyes closed, defend Knife

BEGINNER (A2)
Palm Heels
DRILL:
Grps 2, Striker, Padholder. Strikers begin laying on ground eyes closed. Padholders roam around, cuing striker with pad tap on back. Striker springs to feet sending all out Palm Heels until padholder “RESET!”.

Ground - Side Position/Getup
Ground - Side Kick
DRILL:
Grps 2, Padholder, Striker. Striker begins in Ground - Side Position, Padholder begins various distances in front of striker. When striker begins to get up, padholder can rush toward. Striker must react accordingly sending kick or palm heels depending on if getup is successful.

Rear Choke w/ Push

DRILL - FINAL:
Same as previous drill above, but pick at least one pair randomly to roam and apply Rear Choke w/ Push after striker gets to feet.
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INTERMEDIATE (A2)
Inside Slap Kick
Outside Slap Kick
DRILL: Cue & Do
Grps 2, Striker, Padholder. Padholder wearing focus mitts, positions mitt for either slap kick and cues to “HIT!” Striker sends appropriate kick.

Defense vs High Round 3 Points
Defense vs High Round Covering (if time)
DRILL
Grps 2. Determine A/B. A begins holding a knife. A presents knife to B. B sends slap kick as appropriate. (Realistic/Smart? No, but have fun with it.) After knife is kicked from and A (person knife was kicked from) sends a High Round kick for B to defend against.

Bearhug Rear - Arms Free
DRILL - FINAL:
Same as previous drill above, but add roaming attackers to attack person being presented the knife with Bearhug for defense.

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ADVANCED (A2)
DRILL - WARMUP: 3 Position Punches
Grps 2, Striker, Padholder. Instructor cues “STAND!, KNEES! or BACK!”. Striker transitions to cued position and sends all out strikes.

Sweep w/ Heel Kick
Ground - Full Mount, Hand Pinned
Ground - Full Mount, Wrists Together
DRILL:
Grps 2. Determine A/B. A sweeps B and mounts with either attack above, B defends. Switch roles and repeat.

Advanced Gun - Kneeling
DRILL - FINAL:
Same as above, but assign roaming attackers with guns. Interrupt the ground defense after rolling to present gun while defender is kneeling.

BEGINNER CLASS (A2)

Combo: Left/Right/Right Elbow/Right Knee

Combo: Left/Right/Left Elbow/Right Knee

Choke Front with a Push (if time, work both sides)

Drill: eyes closed; attacker either pushes with pad and defender makes Left/Right/Left Elbow/Right Knee OR attacker makes Choke Front Push

 

INTERMEDIATE CLASS (A2)

Focus Mitts: Combos 1-4, 2 minutes

Bearhug Behind, Arms Caught

Ground - Hip Escape from Side Control

Ground - Kick Off from Guard

Drill: defender strikes pad; attacker makes Bearhug From Behind Arms Caught; defender defends OR attacker yells "down" and defender must drop down; attacker gets side control; defender makes hip escape and pulls guard, then kicks off from guard

 

ADVANCED CLASS (A2)

Focus Mitts: 2 rounds of 2 minutes

Scissor Front Kick

Knife-Kick from Distance

Knife - Downward Stab; start with defend & counter, then run; using objects as shields; then discuss control and disarm

Drill: eyes closed - open eyes on verbal command; judge distance, make the appropriate defense, then react accordingly (control, run, find a shield, etc.)

BEGINNER CLASS (A2)

[note: get through the combatives quickly to save time for 2 self defense techniques]

Advancing Straight Punch

Knees (include the idea of a switch knee with the forward leg)

Combo: Advancing Left/Right/Left Knee with a switch

Choke from Behind with a Push

Headlock from Behind

Drill: either attack from behind

 

INTERMEDIATE CLASS (A2)

Focus Mitts: Left/Right/Left Hook/Right Elbow

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

Headlock from Behind (review)

Reverse Headlock Standing

Drill: sometimes attacker resists and defender cannot break through the Reverse Headlock; continue protecting throat and giving knees and groin strikes until attacker loosens up

 

 

ADVANCED CLASS (A2)

Thai Pads: 3 rounds of 2 minutes in opposite stance

Knife Downward Stab v. Left Handed Attacker

Knife Upward Stab v. Left Handed Attacker

Gun from the Front v. Left Handed Attacker

Drill: eyes closed, any of these attacks v. left handed attacker