Beginner (B2)
Palm Heel Strikes
Drill: 3 rounds of :30 seconds; :15 seconds rest between rounds- Non-stop Palm heel strikes
Font Kick Vertical Target
Knees
Drill: Combo- Front Kick VT/Knee- 3 rounds; 5X right side, 5X left side, 5 burpees
Headlock from Behind
Drill: Non-Stop Palm Heel Strikes; defend Headlock from Behind
Intermediate (B2)
Warm Up: Focus Mitts- 1 round of 5 minutes- Basic combinations
4 Punches moving forward- Combo- Jab/Cross
4 Punches moving back- Combo- Cross/Hook
Bobbing/weaving/Slipping Punches
Combination:
Drill: Build movement combination- Move forward- Jab/Cross/ Slip to the right/move back/Cross/Hook/Slip to the left/Jab/Cross
Reverse Headlock from Standing
Advanced (B2)
Thai Pads- Opposite stance- 2-5 Minute Rounds; add a Round Kick/Knee strike after every combination - 5 Jumping Knee Tuck during rest.
Chops (inside and outside)
Focus Mitts:
Gun from the Behind (touching)
Gun from the side, in front of the Arm
Beginner (B2)
Punches Straight
Knees/switch knees/ knees from thai clinch
Drill: Introduce Muay Thai Pads- 3 rounds of 2 minutes
360 Defense
Choke from Behind
Drill 1: Eyes closed defend 360 OR Choke from Behind
Drill 2: Non-stop knees from clinch position, defend Choke from Behind.
Intermediate (B2)
Knees/switch knees/ knees from thai clinch- quick review
Conditioning- Tabatta Knees; :20 Sec work; :10 Sec Rest (well, not really!); 8 rounds
Basic Takedown defense
Drill: striker delivers non stop knees on pad, anytime during the round, pad holder changes levels to simulate a takedown, striker must make the basic takedown defense and continue with knees
Ground- Trap and roll
Ground- Elbow Escape
Drill: Groups of 3, one large shield; attacker puts defender in full mount; defender must defend against the mount using today’s ground techniques to get to his/her feet and then attack the pad with non-stop knees until pad holder calls time! Rest!
**attackers should make it difficult (not impossible) for defenders to get out of mount position**
Advanced (B2)
Warm up- basic strikes
Drill: Monkey in the middle drill
Spinning Heel Kick (both sides)
Kicking Combo- L-Round kick,/R-spinning hook kick
Gun from Behind (touching)
Advanced Gun- from the Side or Behind, assailant using off hand
Drill: Monkey in the middle drill; defend Gun from Behind OR Advanced Gun- from behind or side, using off hand
BEGINNER (B2)
Straight Punches
Front Groin Kicks
Knees
Ground Position/Getup
Final Drill:
Grp 2. Defender begins on ground. On instructor’s GO! cue, padholder approaches from varied distances/speeds. Defender must get up and send appropriate strikes to pad based on distance.
INTERMEDIATE (B2)
Inside Slap Kick
Outside Slap Kick
360 w/ Counter
Knife - Downward Stab
Final Drill:
Grp 2. Defender eyes closed. On cue, attacker presents knife. Defender attempts to Slap Kick knife out of hand. If unsuccessful, attacker can attack with downward stab.
ADVANCED (B2)
Sparring: 2 vs. 1. 5x10s each person. Rotate defender after each 10s.
Gun from the Side, in Front of the Arm
Gun from the Front, Pushing into Stomach
Advanced Gun - from the front, assailant pushing
Final Drill:
Grp 3, Defr, Atkr, Distractor. Distractor has gloves on. Defender covers and Distractor can punch, kick, pull, twist, etc. Attacker presents any of the above gun attacks. Defend and distractor begins again.
BEGINNER CLASS (B2)
Palm Strikes
Knees (regular, then discuss round knee)
Basic Takedown Defense
Combo: Left palm strike/Right palm strike/Right Knee/basic takedown defense when attacker tries to grab
Choke from the Front (2 handed)
Drill: make choke from the front; sometimes, the attacker should rush forward; defender must make Basic Takedown Defense, control, and then deliver more knees and groin kicks.
INTERMEDIATE CLASS (B2)
Focus Mitt Work: combinations 1-4, very fast pace, 2 rounds of 2 minutes
Light Sparring: defend straight punches and hooks
Defense v. High Round Kicks (2 or 3 points of contact)
Drill: defend straight punches, hooks, or high round kicks, with counter attacks
Reverse Headlock (work both sides)
ADVANCED CLASS (B2)
Focus Mitts: Right/Left Hook/Right/Liver Shot/Right Elbow
Knife Downward Stab
Ground - Guard Reversal
Ground - Knife Defense from Guard
Drill: light sparring; second attacker gives verbal signal and attacks with knife; defender must defend, then return to sparring; DURING KNIFE DEFENSE, the knife attacker can yell "down!" and the defender must drop down and continue the knife defense from guard position, then get up and continue
BEGINNER CLASS (B2)
Combo: Left Palm heel/Right Palm Heel/Left Elbow #6/Right Elbow #1
Hammerfist to the Side
Drill: groups of 3; strike one target until a second pad holder hits you with pad; deliver hammer fist as you turn, then continue striking the new pad, etc.
Headlock from Behind
Drill: as above, but include an attacker who makes headlock from behind
INTERMEDIATE CLASS (B2)
Focus Mitts: Left/Right/slip left punch/Right/Liver Shot/Left Hook to Head
Inside Defense w/Counter v. Left Punch
Inside Defense w/Counter v. Right Punch (2)
Inside Defense w/counter v. Right Punch (1)
Drill: sparring drill - defend v. straight punches, make counters whenever possible.
ADVANCED CLASS (B2)
Thai Pads: Defend Groin Kick/Right/Left Hook/Thai Clinch and turn/Knee
Knife - Kick from Distance
Knife - Defense v. Downward Stab
Drill: eyes closed until attacker calls out; defend with kick or hands as appropriate (more advanced students, defend v. left or right handed attacker)
BEGINNER CLASS (B2)
Hammerfist to the Side
Left/Right Combination/Right Elbow
Combination: Hammerfist to the Side/Left/Right Combination/Right Elbow
Knees
Combination: Hammerfist to the Side/Left/Right Combination/Right Elbow/ 2 Knees
Choke from the Front (2-Handed)
Choke from the Front with a Push
Drill: defender eyes closed; attacker makes Choke from the Front (2-Handed), Choke from Front with a Push, or shoves defender from the side; defender makes the appropriate defense and executes todays combination when shoved with pad.
INTERMEDIATE (B2)
Bobbing/weaving/slipping punches
Focus Mitt Combination- L-Jab/R-Cross/Bob and Weave/L-Hook/R-Cross
Focus Mitt Combination- Slip to the right/R-Cross/L-Hook/R-Cross
Outside Slap Kick
Focus Mitts- Basic combinations, include Bobbing/weaving/Slipping punches and Outside Slap Kick
Inside Defense v. Left Punch
Inside Defense v. Right Punch
Defense v. High Round Kick (Reflexive)
Drill: High Round Kick or straight punch: defend and counter appropriately
ADVANCED (B2)
Tabata thai pads (20 seconds on, 10 seconds off) round 1- Left and Right punches, round 2- right round kicks, round 3 - Left round kicks, round 4- sprawl, right cross/left hook
Cavaliers 1-4
Advanced Gun- from the front, assailant pushing
Advanced Gun- from the front, assailant pushing, slapping, kicking
BEGINNER CLASS (B2)
INTERMEDIATE CLASS (B2)
ADVANCED CLASS (B2)
BEGINNER (B2)
DRILL: Knee/Clinch Review
Striker stands eyes closed, neutral. Padholder holds pad across chest and walks through (keeps walking) striker from any direction. Striker must open eyes, orient, and clinch to regain control, then send multiple knees. Padholder cues to reset.
Round Knee
Hammerfist to the Side
DRILL:
Padholder cues for Side HF. Striker sends turns, sends burst of punches, working into close range to finish with Round Knee. Reset.
Front Choke w/ Push
INTERMEDIATE (B2)
Hook & Uppercut Review
Hook Defense Covering & Extended
DRILL: Bas #3
Striker uses partner’s gloves as focus mitts. However the Hook is sent to the partner’s head, requiring either Hook defense.
Uppercut Defense
DRILL: Bas#3/4-ish
Same as above but striker can send Hook OR Uppercut to partner after 1/2 combo.
Reverse Headlock Standing
ADVANCED (B2)
Sweep with Heel Kick
Cavaliers 1-4
Knife Defense Kick from Distance
Knife Defense vs. Downward Stab**
**Explore incorporating Cavalier into Knife Defense AFTER loosening up.
**Explore incorporating Sweep into Knife Defense, careful to control the knife.
FINAL DRILL: Knife Swipe
Grps of 2. Each will need a knife and something to set the knife across, two cones, water bottles work well, but can even use two pads. Set knife between partners. Both partners should be within an arms reach of the knife. Each squats down and places their forearms against their thighs. On GO! each attempts to grab the knife. Whoever gets it immediately attempts to stab the other, who must defend.
BEGINNER (B2)
Left/Right Combination
Front Kick to a Vertical Target
Round Kick
Combination: Sprawl/Front Kick Vertical Target/Round Kick/Left/Right Combination
Choke from Behind
Headlock from Behind
Drill: React to either Choke or Headlock from Behind
INTERMEDIATE (B2)
Bobbing/weaving/slipping punches
Focus Mitt Combination- Left/Right/Bob and weave/Right/Left hook/Right Cross
Ground- Arm Bar
Ground- Guard Reversal
Inside Defenses with Counterattacks
Drill: groups of three; one person starts on the ground with attacker in guard; the defender must reverse positions and get up, then defend straight punches from a second attacker; if the defender does not get up in time, both attackers should pummel him (lightly) until he succeeds in getting up.
ADVANCED (B2)
Spinning Heel Kick-Practice both sides
Gun from Behind- touching
- do the same technique while holding objects
- do the same technique while being walked
Knife-defense v. downward stab
Drill: defender eyes closed, mix gun from behind or knife
BEGINNER CLASS (B2)
Left/Right/Right Elbow/Knee
Basic Takedown Defense (like position for knees)
Drill: Left/Right/Right Elbow/basic takedown defense v. attacker pushing forward/establish balance, then deliver a knee
Choke from the Front (2 hands)
Drill: eyes closed, attacker either makes Choke from the Front OR pushes with pad and defender responds with Left/Right/Right Elbow/Knee
INTERMEDIATE CLASS (B2)
Thai Pads: Combos #3 and 4
Advancing Front kick (emphasize from a neutral position)
Advanced Technique - Gun from the Front (2 handed cupping technique)
ADVANCED CLASS (B2)
Focus Mitts - (start close) left elbow #6/right elbow#1/pad holder step back/left/right/slip left jab/right
Gun from the Front
Gun from the Front, attacker punching, pushing, etc.
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