BEGINNER (A3)
Knees w/ Clinch:
-Practice clinch and moving partner forward, backward and 90 degree turn.
-Single, double and triple knees on instructors “GO!” cue.
DRILL: All Run
Half of students are runners/strikers, other half with kick shields. On “RUN!” runners run randomly through gym, switching direction often. Padholders can get in front, requiring clinch and designated number of knees.
Straight Punches:
Build to bursts, on instructor’s “GO!” cue, perform 90 degree step and pivot off of pad.
Rear Headlock:
Final Drill:
Similar as above drill, but strikers walk randomly around gym. Padholders can stop for knees or punches, depending on how pad is held. Attackers can apply Rear Headlock, preferably while defender is striking.
INTERMEDIATE (A3)
Advancing Straight Punch
Hammerfist Down
Bearhug Front : Leverage on Neck
Final Drill:
Roaming attacker. Cue for AStP or BHF:Leverage
ADVANCED (A3)
Machine Gun Takedown
Ground - Rear Choke Defense
Ground - Rear Headlock Defense
Flow:
A: Applies machine gun to rear.
B: Defends with Takedown and attempts to apply Rear Headlock.
A: Attempts to defend Rear Headlock, either plucking, tucking and rolling, or rolling onto back for regular defense.
Beginner Class (A3)
Left/Right Combination
Knees (emphasis on switch knee)
Drill: Introduce Thai Pads: 2 Round of 2 Minutes
Basic Takedown defense
Drill: Thai pads; straight punch combinations/knees; at any given time the pad holder shoots in to simulate a take down; striker makes a basic takedown defense and continues with combinations
Choke from Behind
Drill: Groups of 3, 1 small pad, Non-stop strikes on pad, defend Choke from Behind
Intermediate Class (A3)
Hook Punch
Uppercut Punch
Bob and weave (Quick Review)
Build Combination: R-Uppercut, L-Hook, R-Cross, Bob and Weave, R-Cross, L-Hook, R-Cross.
Outside Defense v. Right Punch
Drill: Focus Mitts- Basic combinations; at any given time, pad holder makes a wild right punch, striker makes a defense v. Right punch and continues with working focus mitts
Bearhug from Behind Arms Free
Drill: Groups of 3, Focus Mitts; defender makes basic combination on Mitts, attacker makes an aggressive Bearhug from Behind, defender defends and continues working the mitts.
Advanced (A3)
Warm up- Non stop strikes from mount position
Spinning Heel Kick (both sides)
Drill: 2 rounds of 3 minutes- Focus Mitts; basic combinations include spinning hook kick. On instructors signal "DOWN!" striker mount a pad and make non stop strikes for 2o seconds, get back up and continue to work combinations on focus mitts.
Stick – Overhead
Drill: Non-stop strikes from mount; attacker gives a verbal signal “HEY!” and makes an overhead attack; defender must get up quickly and make an aggressive defense. Reset!
BEGINNER CLASS (A3)
Straight Punches
Drill: find your partner
360
Drill: 360 and add counters (simultaneous if possible) including punches, groin kicks, and knees
Choke from the Front (2 hands)
Drill: eyes closed, attacker has three options: 1) give verbal signal and make 360; 2) give verbal signal, hold pad for punches; 3) no verbal signal, make choke from the front
INTERMEDIATE CLASS (A3)
Focus Mitt Combo: Left/Right/step back out of range, step back in/Left/Right
Ground - Get Up (review)
Ground - Kick Off from Guard
Ground - Guard Reversal
Drill: attempt kick off or guard reversal
ADVANCED CLASS (A3)
Heel Kick (review)
Spinning Heel Kick
Focus Mitt Drill: Left/Right/Left/Spinning Heel Kick
Stick Overhead (detailed lesson, even if you have advanced students)
BEGINNER CLASS (A3)
Straight Punches
Elbow #1
Knees
Combination: Right/Right Elbow/Knee
Combination: TRY THE ABOVE COMBINATION FROM AN OPPOSITE STANCE (i.e., Left/Left Elbow/Knee
Arm Pull: teach the students to burst in with counterattacks when they are pulled by the arm. Sometimes they will have to burst into an opposite stance (that’s the reason for the combination above)
Wrist Releases
Drill: eyes closed, feel the difference between an arm pull and a gentler wrist release, make the appropriate technique
INTERMEDIATE CLASS (A3)
Front Kick with Advance – train from both fighting and neutral stance
Drill: eyes closed; pad holder shoves the defender and steps back, holding the pad for groin kick; defender opens eyes and bursts forward with Front Kick with Advance
Defense v. Low Round Kick (absorbing)
Defense v. Low Round Kick (shin block)
Drill: Inside Defend Straight Punch or Low Round Kick
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)
Front Kick Vertical Target review
Knees – include Muay Thai Clinch
Knees – spinning on the centerline (explain concept of using attacker as a shield)
Combination: Front Kick Vertical Target, Clinch, Knee, spin, Knee
360 – include counterattacks
Drill: 2 attackers; defender’s eyes are closed; on verbal signal, the defender opens his eyes and either makes Front Kick Vertical Target/Knee combination or defends 360 and counterattacks; in either case, the defender must then spin to avoid a 2nd attacker
INTERMEDIATE CLASS (A3)
Drill: Tabatta Ground and Pound- 4 Rounds of 20 seconds, 10 seconds rest between rounds.
Defensive Front Kick
-Defensive front Kick followed by counter attacks
Drill: Groups of 2, 2 large shields; striker; non- stop strikes from mount position, pad holder gives a verbal signal “Hey!” and starts to walk towards striker, striker; quickly stands, makes a Defensive Front Kick and continues with counter attacks until pad holder calls “time!”, Striker then gets back to working the pad from mount position.
Outside Defense 1-3 Review
Hairgrab from the Front
Drill: eyes closed, hair grab OR verbal signal and defend wild punch
Bearhug Front Arms Caught
Drill: as above, add in bearhug
ADVANCED CLASS (A3)
2 Front Kicks with a Switch
Drill: 10 rounds- 5 Jump Squats, 3 x 2 Front Kicks with a Switch
Sliding Def. v. High Round Kick
Stick- left handed attacker
Drill: Sliding defense v. high round kick OR stick
BEGINNER CLASS (A3)
Straight Punches
Ground – Back Position and Movement
Ground – Front Kick
Ground – Get Up from Ground
Drill: defender starts on his feet, punching non stop; the instructor yells “down!” and the defender sits down (safely and slowly for level 1!) and goes to Ground Position; pad holder moves around, and the defender moves properly to defend; the instructor yells “Go!” and the pad holder steps forward; the defender kicks and gets up, and continues punching. Repeat 3 or 4 times
Basic Takedown Defense
Choke Front (2 Hand)
Drill: attacker makes Choke from the Front; defender makes the defense; attacker reacts by training to grab the defender’s body; defender makes Basic Takedown Defense and continues with counterattacks
INTERMEDIATE CLASS (A3)
Uppercut Punch
Focus Mitts: Right Uppercut/Left Hook – learn to burst in on uppercut
Focus Mitts: Left Uppercut/Right Cross – learn to burst in on uppercut
Defense v. Front Kick (redirect)
Defense v. Front Kick (stopping)
Drill: attacker throws straight punches, hook punches, and sometimes kick to groin; slow speed unless the group is more experienced.
ADVANCED CLASS (A3)
Warm up with Basic strikes- Stand up and from mount position
Drill: 2 rounds of 1 minute, 30 second rest between rounds.
2 Knees with a Switch
Stick – overhead swing
Knife – Downward Stab
2 Opponents with stick and knife
Beginner (A3)
Movement-Fighting Stance Moving Forward, Left, Right, Back
Knees (regular and round)
Basic Takedown Defense (Changing height, moving feet)
Drill: Knee strikes, pad holder changes height and moves feet, striker; Basic Takedown Defense
Choke from Behind
Advanced-Gun from behind
Drill: Groups of 3; Defender; Non stop knee strikes on pad, attacker; Gun from Behind or Choke from Behind
Intermediate (A3)
Defensive Front Kick
Front Kick with Advance
Drill: Striker eyes closed, pad holder gives a verbal signal, and either walks towards defender holding for Defensive Front Kick or stands at a distance and holds for Front Kick with an Advance
Outside Defense 1-5
Bearhug Behind (leverage on finger)
Hair Grab from Behind
Drill: Attacker fights back!
Groups of 3; Striker; non stop strikes on pad, attacker makes either attack, then takes a step back and makes a wild punch (Outside Defense 1-5)
Advanced (A3)
Spinning Heel Kick
Focus Mitts- Combination- Jab, Cross, Hook, Spinning Heel Kick (both sides)
Stopping Def. V. Spinning Heel Kick
Stick-overhead defense
Stick- Left handed attacker
Drill: Defender; eyes closed, attacker; gives a verbal signal and makes either attack
Beginner (A3)
Punches- Straight
Front Kick (Groin)
Drill: Find your partner drill (using straight punches/ Groin Kicks)
360
Choke rom the Front (2-Handed)
Drill: eyes closed, choke, 360 or push with pad and react with straight punches
Intermediate (A3)
Hook Punch
Uppercut Punch
Focus Mitts-
Combo: Left hook to the body/Right Cross/Left Hook/Right Uppercut
Combo: Right Uppercut/Left Hook/Right Cross/Right Forward Elbow
Bearhug from the front arms Caught
Bearhug from the forntt arms free (space)
Bearhug from front arms free (neck leverage)
Drill: defender has eyes closed bear hug from front is made, after the initial defense, the attacker attacks with a pad that the defender has to strike until pad holder calls "time".
Advanced (A3)
Back Kick
Spinning Back Kick
2 Back Kicks with a Switch
Stick- Baseball bat swing (left and right)
Drill: 2 attackers, 1 defender, constant baseball bat attacks from left or right side. No disarm during the first round, just defense and counterattack (attacks should be non-stop and fast!); during the second round, the defender should try to disarm.
Beginner (A3)
Movement- Fighting Stance, Moving Forward, Left, Right, Back
Left/Right Combination
Drill: Striker eyes closed, pad holder bumps striker from various angles, including from behind, striker opens eyes and counters with non stop punches until pad holder calls time
Choke from Behind
Advanced-Gun from Behind
Drill: Defender eyes closed, attacker; Gun from Behind, Choke from Behind or shove defender with the pad from various angles.
Intermediate (A3)
Uppercut Punch
Focus mitt combination- Left Uppercut, Right Cross, Right Elbow
Defensive Front Kick
Drill: Groups of 3, Focus mitts and one Kicking shield- striker works today's combination on focus mitts, the second pad holder gives a verbal signal and walks towards striker, striker; makes a Defensive Front Kick and gets back to working the mitts.
Outside Defense 1-5
Advanced- Knife Upward Stab
Drill: defender eyes closed, attacker makes either a outside defense or an upward stab
Advanced (A3)
2 Front Kicks with a Switch
2 Straight Knees with a Switch
Stick- Overhead defense
Stick- baseball bat defense
Drill: 3 Rounds
2 Front kicks with a Switch -5x
2 Straight Knees with a Switch -5x
5 Burpees
10 Non- Stop attacks, Include Stick- Overhead & Baseball bat defense
BEGINNER (A3)
Elbows 1-3
DRILL: Circle of Doom
Defender surrounded by potential attackers and slowly spins. At will, a takedown attempt comes through. Defender reacts with defense.
Basic Takedown Defense
Knees w/ Clinch
DRILL: Roaming Attackers
Defenders scattered, neutral, eyes closed. Attackers with KS, cues with a pad tap. Defender opens eyes, gains balance. Attacker chargers in. Defender defends “takedown” and counters with knees.
Choke from Behind
INTERMEDIATE (A3)
Hook Punch
Bas Combos 1-4
Defense Front Kick
DRILL: Grps of 3.
Striker works Bas combos on focus mitts. Second pad holder approaches from either side for DFK.
Ground Kick Off From Guard
Ground Guard Reversal
Final Drill: Attacker attempts to stay in guard/keep chest to chest. Defender attempts to either kick off or scissor sweep, then fights to feet and runs to designated “exit”. Meanwhile attacker lies on the ground and prepares to be attacked.
ADVANCED (A3)
Stick Defense Review: Overhead and Baseball one for one.
Drill: Grp of 3
All out strikes punches to tombstone. Attacker cues and sends either stick defense.
Knife Defense Review: Downward, Upward, Straight Stab, one for one.
Drill: Grp of 3
All out strikes front groin kicks to tombstone. Attacker cues and sends any knife attack
2 Opponents - Knife and Stick
Final Drill: Grps of 3.
Defender must run to some spot in the room, close eyes and perform assigned exercise (mix it up each time). During exercise, attackers, 1 knife/1 stick position. Attacker cues to OPEN! Defender reacts appropriately.
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