Category: Affiliate Lesson Plans
BEGINNER CLASS (B1)
Straight Punches
Drill: Sprint drill with straight punches, sprinting, and push ups
Hammerfist Forward
Knees
Drill: "go" and "time" on instructor command using straights, hammer fist forward, and knees
Choke from the Front with a Push
INTERMEDIATE CLASS (D1)
Focus Mitts (warm up)
Drill: Focus Mitts with disturbing
360 (review)
360 with Counterattack
Drill: attacker makes mostly straight punches; defender defends; if attacker makes 360 attack, defender makes the defense and counters, finishing the attacker
Choke from the Front with a Push (review)
Choke from the Front Against A Wall
ADVANCED CLASS (D1)
Sparring Drill: attack/defend/attack using combos 1-4
Sparring: 1 minutes rounds
Gun from Behind at a Distance
Machine Gun Takedown (from behind)
Drill: either technique based on the gunman's position
BEGINNER CLASS (B1)
Straight Punches
Drill: belt drill
Hammerfist Downward
Knees
Combo: Left/Right/Knee/Hammerfist Downward
Headlock from Behind (incorporate Hammerfist Downward after knees)
INTERMEDIATE CLASS (D1)
Side Kick
Drill: Side Kick from either side, then turn and continue with combatives
Choke from Behind with a Pull
Drill: eyes closed, Side Kick OR Choke from Behind with a Pull
ADVANCED CLASS (D1)
Thai Pads: Left/Right/absorb left low kick/Right/Left Hook/Right Round
Thai Pads: Right/Left Uppercut/Right/Left Round/block medium round kick/Left/Right
Stick Overhead
Beginner Class (B1)
Punches- Straight
Hammerfist Forward
Front Kick- Groin
Knees
Drill: Burn Out Drill! 1 round of 90 Seconds
20 Punches
2 Sprawls
20 Hammerfist
4 Sprawls
20 Front Kicks Groin
6 Sprawls
20 Knees
8 Sprawls
Inside Defense
Choke from Front with a Push
Drill: Eyes closed; defend Choke from Front with a push OR Inside Defense
Intermediate Class (D1)
Side Kick (with and without advance)
L/R Combination
Headbutt Forward
Combination: Side kick/turn to face the pad/L-R Combination/Headbutt Forward
Choke from Behind with a Pull
Ground- elbow escape
Drill: groups of 3, small shield; defender starts on the ground, attacker mounts defender, defender makes elbow escape, gets up and makes non- stop strikes on pad (include headbutts); while the defender is attacking the pad, the attacker makes a Choke from Behind with a pull, defender defends and resets!
Advance Class (D1)
Light Sparring (Hands only, open hands)
Single Leg takedown
Light Sparring including single leg takedowns; sprawl to defend
Stick Overhead (left handed attacker)
Drill: Groups of 3; Light sparring, 3rd person/attacker; gives a verbal signal and attacks with stick Overhead, defender defends the attack and continues with sparring.
Beginner Class (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, on instructors signal- Jump Knee tuck, 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: Groups of 3; Dim the lights, blast the music (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, finds the pad holder and makes non-stop strikes until pad holders calls time. Reset!
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
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 (A3)
W/U DRILL: Cue & Do
Grps 2, striker, padholder. Padholder cues by holding pad for any L1 combative. Striker identifies/sends ONE hard strike based on cue, then sends a burst of straight punches until padholder cues to REST!
360 Defense
Front Choke 2-Hand Pluck
Front Choke w/ Push
FINAL DRILL:
Grps 2, defender, attacker. Defenders neutral, eyes closed. Attacker cues to OPEN! attacking with 360, or applies either choke.
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INTERMEDIATE (C3)
W/U DRILL: Cue & Do
Grps 2, striker, padholder. Padholder cues by holding pad for any combative. Striker identifies/sends ONE hard strike based on cue, then sends a burst of straight punches until padholder cues to REST!
Outside Defense 1-5
Hair Grab - Front
Hair Grab - Side, impending knee
Hair Grab Behind
FINAL DRILL:
Grps 3, striker/defender, padholder, attacker.
Round 1:
Padholder cues striker to send a single forward combative (punch, FGK, elbow 1, etc.). Attacker can apply hair grab from any angle. After defense, striker returns to pad. Each person gets a round.
Round 2:
Same as above, but striker can attempt to intercept hair grabs from front, side if possible.
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ADVANCED (C3)
Takedown Defense Review (Simple and Spinning)
Simple Takedown
DRILL: Alternating Takedown
Grps 2. Decide between 2 who is attacking/defending first. Both face each other, circling. Attacker attempts takedown, defender attempts to defend. Switch roles after each attempt. Loser of each round must do exercise penalty.
Knife Defense vs. Downward Stab
Ground - Knife Defense Mounted
FINAL DRILL:
Grps 2. Defender, attacker, knife in waistband. Defender neutral, eyes closed. Attacker applies simple takedown and climbs into mount. Attacker can sends attacks with hands or knife. Defender must respond according to attack and gain dominance. Repeat for time.
BEGINNER CLASS (A3)
Front Kick Vertical Target
Knees
Left/Right Combo
Drill: Pad holder moves around with pad, then gives signal to strike; defender makes Front Kick Vertical Target/Left/Right/Right knee
Ground - Back Position and Movement
Ground - Front Kick
Ground - Get Up
Drill: start on ground, kick and get up, then make the combination
INTERMEDIATE CLASS (C3)
Hooks
Pre-emptive Strike: right hook from modified fighting (deescalation) stance
Bearhug Front, Arms Caught
Bearhug Behind, Arms Caught
Bearhug Behind, Lifting
Bearhug Front, Lifting (arms free and arms caught)
Drill: eyes closed, any of these bear hugs
ADVANCED CLASS (C3)
Focus Mitts: Combos 1-4
Simple Takedown
Focus Mitts: Combos 1-4, include takedown
Gun From Behind, Touching
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 (A3)
Front Kick Vertical Target
Knee
Combination: Front Kick Vertical Target followed by Knee strike
Ground: Front Kick
Ground: Getting up
Drill: Groups of 2, large kicking shield, defender starts from the ground, gets up and makes space, pad holder walks towards defender, defender makes Front Kick to a vertical Target followed by non-stop knees until pad holder calls “time!”. Reset!
Choke from the front (2 handed)
Intermediate (C3)
Defensive Back Kick
Drill: Groups of 3, focus mitts, large kicking shield, striker makes basic boxing combinations on focus mitts, 2nd pad holder, sporadically, walks towards the striker from behind and gives a verbal signal, striker; makes a defensive back kick and continues working combinations on the mitts.
Headlock the Side
Hair Grab from Behind
Drill: Drill: Groups of 3, focus mitts, large kicking shield, striker makes basic boxing combinations on focus mitts, attacker; makes Headlock from the side OR Hair Grab Behind, defender; makes the proper defense and continues working the mitts.
Advanced (C3)
Focus mitts- 4 rounds of 2 minutes
Round 1- Jab/Cross/Bob & Weave/ Cross/Hook/Cross
Round 2- Jab/Cross/Bob & Weave/ Cross/Hook/Cross (opposite stance)
Round 3- Jab/Cross/Bob & Weave- while bobbing and weaving transition to your opposite stance and counter with a Cross/Hook/Cross., followed by -Jab/Cross/Bob & Weave- while bobbing and weaving transition to your regular stance and counter with a Cross/Hook/Cross. Repeat!
***This round is designed to help striker feel more comfortable transitioning from regular stance to opposite stance and vise versa! ***
Round 4- Regular Boxing combinations, any time during the round, pad holder calls the above combo, striker; makes the combo and switches his/her fighting stance.
Gun to the Side, in Front of the Arm
Gun from the Front, Pushing into Stomach
BEGINNER (A3)
W/U DRILL:
Grps 2, striker, padholder. Striker lays on belly, eyes closed, face covered. Padholders position somewhere around the room. On GO! strikers get up, find padholder and send all out Straight Punch OR Front Groin Kick, based on instructor’s cue. Reset, repeat for rounds.
Knees w/ Clinch
Ground Back Position
Ground Front Kick
Ground Getup
FINAL DRILL: Tueller Drill PLUS
Grps 2, defender, padholder/attacker. Defender begins on ground. Attacker begins some distance away from feet holding Kick Shield. When the DEFENDER begins to get up, the attacker can advance. Depending on the speed of the attacker, defender my 1: Return to back position/Send Kicks (CAREFUL!), 2: Get up, clinch and knee. 3. Get up and create distance.
Attacker should begin from various distances to test defender’s get up speed and decision making.
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INTERMEDIATE (C3)
W/U DRILL: 1 Minute Drill
Grps 2, padholder, striker. Striker begins sending all out straight punches, sprawls on “DOWN!”, then all out kicks, sprawl again when cued, then all out Elbow 1, repeating this sequence on cue, until a minute has lapsed.
Wrist Releases
Front Kick Vertical Target
MINI DRILL:
Grps 2, defender, attacker. Attacker applies any wrist grab. Defender defends and creates space with Defensive Front Kick.
NOTE: The DFK should not be full power due to making actual contact.
Advanced Technique - Gun Side : In Front of Arm
FINAL DRILL:
Grps 2, defender, attacker. Attacker can apply Gun Side. Defender defends. However attacker can use wrist grab defense to interrupt defense. Defender must react, staying out of line of fire while trying to gain control/push pressure on the attacker.
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ADVANCED (C3)
Ground Sparring: 3x1min, beginning in various positions
Cavaliers 1-4
Ground Stomp Defense (Turtle/Cover and Kick Upward)
DRILL: Roaming Attacker/Role Reversal
Defenders, Attackers. Defenders begin neutral stance, eyes closed, hands up. Attackers can apply cavalier to any defender, taking them to the ground. Once on the ground, attacker attempts to send head stomp. Defend and get up. Defender then becomes an attacker and attacker sets up as defender.
Knife Downward Stab
FINAL DRILL:
Same as above. However attacker has a knife in waist band. After being kicked off from the stomp, attacker can pull knife and attack as defender is getting up.
BEGINNER CLASS (A3)
Palm Strikes
Drill - Belt Drag Drill -- partner starts out punching the pad, then must turn and sprint across the room and back, but another person holds them back with a belt around the waist. 2 rounds, then switch
Combo: Left/Right Elbow #1
Advanced Technique: Gun from Behind
INTERMEDIATE CLASS (C3)
Focus Mitts: Right Uppercut/Left Hook
Focus Mitts: Left Uppercut/Right Straight
Ground - Side Control
Ground - Side Control to Full Mount (slide knee across belly)
Ground - Side Control to Knee to Belly and Get Up
Ground - Escape Side Control Using Shrimping (kick off or pull guard)
ADVANCED CLASS (C3)
Sparring Drills: Left/Right/Liver Shot, partner defends, 1 for 1
Sparring Drills: Right/Left Uppercut/Right/Left Round Kick, partner defends, 1 for 1
Sparring Drills: Left/Right Round Kick/Right/Left Hook/Right, partner defends, 1 for 1
Knife - Downward Stab v. Left Handed Attacker
Knife - Upward Stab v. Left Handed Attacker