BEGINNER CLASS (B1)
Palm Heel Strike
Drill: drive partner across the room using palm heel strikes (2 times, alternating with partner)
Elbows 4-7
Combo using palm heel strikes: left/right/left/right elbow #6
Choke from the Side
Drill: eyes closed; Choke from the Side OR partner pushes with pad and defender makes palm strikes until pad holder called "time."
INTERMEDIATE CLASS (B1)
Focus Mitts: left/left right
Focus Mitts: left/right/right
Inside Defense (quick review)
360 Defense (quick review)
360 with Counter Attack
Drill: defend straight punches or 360 attacks; any time a 360 attack comes, try to make 360 with Counter Attack
Ground - Trap and Roll
Drill: start on the ground, make Trap and Roll, then get up and defend straight punches and 360 attacks; reset
ADVANCED CLASS (B1)
Sparring - 2 slow rounds of 90 seconds
Sparring - 3 rounds of 90 seconds, light contact, 80% speed
Gun from the Front
Gun from the Front - to the head
Gun from the Front v Left Handed Gunman (make regular technique OR 2 handed technique, leading with right hand)
Drill: slow fighting, open hands; at any time, a third person can make Gun Threat from the Front to either fighter
BEGINNER (B1)
Warmup Drill: Resistance Runs
Padholder places pad against chest. Runner faces pad, places forearms against pad. Padholder gives resistance as runner pushes across the mat.
Straight Punch w/ Retreat
Elbows 4-7
Front Choke w/ Push
Final Drill:
Grps of 3, 2PH 1 Striker. Striker punches with retreat. At any point second PH stands so striker bumps into on retreat. Striker sends elbow 4, turns and begins retreating punch on new pad. At any point PH can tell striker to “SET!” (neutral, eyes close) for Front Choke w/ Push
INTERMEDIATE (B1)
Warmup: Forward jog w/ 180 degree turn (to back pedal) at middle of gym.
Review: Cue & Do
Grps of 2, PH, Striker. PH cues for FGK + Straight Burst + Clinch/Knees
360 w/ Counter...Add Burst/Clinch/Control
Rear Choke w/ Pull
Final Drill:
Grps of 3, 2 attacker 1 defender. Defending 360, second attacker can apply Rear Choke w/ Pull at any point.
ADVANCED (B1)
Warmup: Leaning Springs, start at one end of gym. Lean onto balls of feet, step foot forward to prevent falling and sprint to opposite end of gym.
Review:
Straight Punch Bursts
Advancing Front Groin Kick from Neutral
Drill:
Grps of 2, PH, Striker. Eyes closed, PH cues for Adv FGK into Straight burst OR just straight burst. Reset.
Gun Front
Gun Front 2-Hand Technique
*Build resistance from attacker
Final Drill:
Grps of 3, PH, Defender, Attacker w/ Gun. All out straights, attacker comes from side of PH, points gun. Defend accordingly.
BEGINNER CLASS (A3)
Straight Punches
Front Kick Vertical Target
Combo: Front Kick Vertical Target (forward leg)/Cross
360 Defense
Drill: eyes closed; pad holder holds at distance for punch or kick OR prepares to make a 360 attack; then attacker gives verbal signal; defender opens eyes and makes the appropriate strike
INTERMEDIATE CLASS (A3)
Focus Mitts: Combo #3 and #4
Hair Grab from the Front
Hair Grab from the Side
Bearhug from the Front, Arms Caught
Drill: any of these attacks
ADVANCED CLASS (A3)
Thai Pads: 3 rounds of free work x 2 minutes
Stick Overhand
Stick Overhand (left hand)
Stick Off Angle
BEGINNER CLASS (A3)
Straight Punches - 4 punches moving forward
Straight Punches 4 punches moving backward
Knees
Drill: punches forward/sprawl, then knee/punches backward/sprawl, then knee/continue
Choke from Behind with a Push
Drill: barricade drill -- defender makes the defense against Choke from Behind with a Push, then breaks through a barricade of pads, then gives 10 punches and 5 knees.
INTERMEDIATE CLASS (A3)
During warm up, include step and pivot movements to the right and left as review
Uppercut punch
Focus Mitts: Left/Right/Step and Pivot to the Right/Left Uppercut/Right Elbow)
Combo: 4 hooks (left/right/left/right) up the body/step and pivot to the left/right uppercut/right straight
Sparring: light contact, hands only, multiple rounds
ADVANCED CLASS (A3)
Sparring Drill: one foot in the circle (make circles on the ground with belts, or use hoops; each opponent must keep one foot in the circle during sparring. 5 burpee penalty if you leave the circle; 70% speed and power, hands only
Drill v. Multiple Attackers: zombie drill with attackers making one attack each (straight or hook)
Sparring v. 2 assailants
Sparring v. 2 assailants -- start on ground, in side control
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 Class (A3)
Punches L/R Combination
Knees from clinch
Drill: Groups of 2; pad holder moves around the room while strikers are doing burpees, on instructors signal “GO!” strikers get up, find their partner and make L/R Combination followed by non-stop knees from clinch until instructor calls “TIME!”, Reset!
Choke from Behind
Ground- Front Kick
Ground- Getting up
Drill: Groups of 3; defender; starts on the ground, Front Kick, get up properly and make a non-stop punches on pad; attacker makes an aggressive Choke from Behind; defender defends and resets!
Intermediate (A3)
Straight punches- emphasize changing levels, ie) Body/Head
Hook Punch- Include Hooks to the Body
Build a combination: Cross/Hook/Cross/Hook to the Body/Hook to the Head/Cross/Cross to the body
Outside Defensive Front Kick
Quick Drill: Groups of 2; striker; on the ground doing push ups, on pad holders signal striker gets up and makes a defensive Front Kick followed by non-stop knees until pad holder calls time
Defense v. Right Punch
Bearhug Front Arms Free (space)
Bearhug Front Arms Caught
Drill: Attacker fights back!
Advanced (A3)
Warm up drill: Groups of 3; 1 round of 2 minutes; one defender, 2 attackers; non-stop attacks from Level 1-3.
One Arm Shoulder Throw
Drill: 1 round of 2 minutes; one defender, 2 attackers; non-stop attacks from Level 1-3; defender makes a One Arm Shoulder Throw when possible.
2 opponents- knife and stick
Drill: Eyes closed, defend Knife and Stick
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)
Elbow #3
Straight Punches
Drill: Belt Drill
Hammerfist to the Side (emphasize using it for a target behind you)
Drill: pad holder pushes from behind and holds pad very close OR slightly back; defender must recognize the distance and make an Elbow or Hammerfist, then turn and give more counters
Choke from Behind - emphasize stepping to the opposite side from your normal teaching method
Drill: non-stop straight punches, attacker makes Choke from Behind
INTERMEDIATE CLASS (A3)
Focus Mitss: combos 1-4
Bearhug from the Front, Arms Free (neck leverage)
Ground - Side Control
Drill: attacker makes bearhug from the front; defender makes technique, but attacker pulls him to the ground; defender establishes side control, strikes, and gets up and gives strikes to pad until reset
ADVANCED CLASS (A3)
Round Kick (review, emphasize high kicks)
Thai Pads: Combo #3 and #4, emphasizing high round kicks
Sliding Defense v. High Round Kick
Stick - Baseball Bat Swing (forward and back hand)
BEGINNER CLASS (A3)
Straight Punches (light work)
Ground – Pack Position
Ground – Front Kick
Ground – Get Up
Drill: fast moving drill; students start down; on command, they kick and get up fast and make non-stop straight punches on pad; on command, they drop down again (no fall breaks), ready for the next round; multiple rounds, fast pace, make them tired!
Choke from Front (2 handed pluck)
Drill: Defender starts with their eyes closed; non-stop straight punches on the pad when shoved OR defend Choke from Front
INTERMEDIATE CLASS (A3)
Focus Mitt Work – 5 rounds, 1 minute, non-stop combinations
Drill: Disturbing Drill — defender covers and absorbs while partner hits with focus mitts: on command, the defender makes Left/Right combination, then immediately covers as the partner hits with focus mitts again.
Hair Grab from the Side pending Knee
Hair Grab form Behind
Drill: disturbing drill as above, but use groups of 3 and include Hair Grab from the side and Hair Grab from Behind
ADVANCED CLASS (A3)
Slow Fighting – no gloves, light strikes with open hands, light contact
Stick Overhead – defense v. off angle (dead side)
Practice this also against an attacker making a downward swing with two hands or an attacker swinging downward with the right hand, but from the left side of the attacker’s body
Drill: groups of 4; defender fights with one attacker using open hands; second attacker picks up stick to attack; fourth person calls out warning, and the defender must break off and defend the stick.
Beginner Class (A3)
Palm Heel Strikes
Front Kick to a Vertical Target
Elbows 1-3
Combination- Front Kick to Vertical Target/ L/R Palm Heel Strike/Right Elbow
Drill: Find your partner drill; striker starts on his/her stomach, eyes closed, on instructors signal “GO!” striker pops up to his/her feet, locates and runs towards pad holder and attacks the pad with the following combination: front kick to a vertical target followed by non stop palm heel strikes until instructor calls time. Reset!
Advance- Gun from Behind
Drill: Groups of 3, large pad; Find your partner drill with Gun Defense. Striker starts on his/her stomach, eyes closed, on instructors signal “GO!” striker pops up to his/her feet, locates and run towards pad holder and attacks the pad with the following combination: front kick to a vertical target followed by non stop palm heel strikes, attacker; attacks with Gun from Behind, defender; make an aggressive defense and resets!
Intermediate Class (A3)
Warm up with basic upper body strikes (straight punches, elbow and palm heel strikes)
Knees from clinch postion (quick review)
Drill: 30/60/90
30 seconds- non-stop strikes (straight punches, elbows & palm heel strikes)
10 seconds rest
60 seconds- non- stop knees
10 seconds rest
90 seconds- non-stop strikes (straight punches, elbows & palm heel strikes)
Bearhug Behind (leverage on finger)
Hair Grab from Behind
Drill: non-stop strikes on pad, defend Hair Grab from Behind OR Bearhug Behind (leverage on finger)
Ground- Kick off from Guard
Drill: groups of 3, small shield; defender starts with attacker in his/her guard, kicks off from guard, pops up on his/her feet and attacks pad with non stop strikes, attacker; makes Hair Grab from Behind OR Bearhug Behind, reset after a successful defense.
Advanced Class (A3)
Thai Pads- 2 rounds of 3 minutes- Opposite Stance (include elbows, knees, kicks and sprawls)
Knees (quick review)
Quick Drill: Knees across the room
2 Straight Knees with a Switch
Stick – overhead defense
Stick – baseball bat defense
Stick – dead side
Stick – left handed attacker
Drill: groups of 4-5, one defender non-stop stick attacks and any techniques from Level 1-4!
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