Category: Affiliate Lesson Plans
Beginner (A1)
L/R Combination
Knee
Front Kick Groin
Round Kick
Drill: 3 Round Drill
Choke from Front (2 Hands)
Choke from the Side
Choke from Behind
Drill: Groups of 4-5; one defender- non stop attacks, round 1- slow and easy, round 2- fast and aggressive.
INTERMEDIATE CLASS (A1)
Focus Mitt/Disturbing Drill — left/right combo on command, partner striking with mitts to disturb; defender must cover.
Uppercut Punch
Drill: level 1 self defense, incorporating uppercuts into counterattacks
Bearhug Front, Arms Caught
ADVANCED CLASS (A1)
Conditioning: 3 rounds
Front Kick/Round Kick/Knee (all on same leg) 5x left, 5x right
15 burpees
Cavaliers 1-4
Headlock from Behind (review)
Knife Threat with space – slap, kick, run
Knife to Throat – dead side
Knife to Throat – live side
Drill: Groups of 4-5; one defender- non stop attacks, round 1- slow and easy, round 2- fast and aggressive
BEGINNER CLASS (A1)
Palm Heel Strike
Drill: Sprint- Push up drill
Palm Heel Strike combo: Left/Left/Right/Left/Right
Hammerfist to the side
Choke from Behind
Drill: groups of 4; monkey in the middle with two pad holders; defender makes hammerfists and Palm Heel strikes; now and then, the fourth person does Choke from Behind.
INTERMEDIATE CLASS (A1)
Combo #6 (Left Hook/Right Cross/Left Hook) – emphasize bursting in on first hook
Headbutt Forward
Headbutt Side
Headlock from the Side (include headbutts in counters)
Bearhug from the Front, Arms caught (include headbutts in counters)
Drill: eyes closed, Bearhug Front or Headlock Side
ADVANCED CLASS (A1)
Round Kick
Jumping Round Kick
Scissor Round Kick
Knife Downward Stab
Knife Threat
Drill: eyes closed, open on command, recognize Downward Stab v. Knife Threat
BEGINNER (A1)
Warmup Drill: Walking Punches
Grps of 2: Begin at one end of gym. On GO! strikers punch padholder to next cone/position. Short rest. Repeat to other side of gym.
Elbows 1-3
Combo: Forward/Rear Straight + Rear Elbow
Front Kick Vertical Target
Combo: Forward/Rear Straight + Rear Elbow (padholder steps back) + FKVT
Choke from Behind Choke
INTERMEDIATE (A1)
Ground - Forward Roll, Back Fall Break
Bearhug Front Arms Free (neck leverage)
Ground-Kick Off From Guard
Ground-Neck Leverage Variation*
*Attacker in guard, close. If defender cannot create space for Kick Off, perform a several defense as neck leverage bearhug, reaching around head and peeling. Include a buck as the attacker rolls off.
Final Drill:
Attack Options:
Push and chase as defender performs Forward Roll Back Fall Break. Get into guard, additional attacks based on student experience.
Attack with Bearhug Front Arms Free
ADVANCED (A1)
Warmup: Kicks Across Room
Right: FGK, FKVT, RHK, Side Kick, Back Kick...switch stance
Left: FGK, FKVT, RHK, Side Kick, Back Kick
Jumping Kicks:
-Front
-Side
-Round
Knife - threat, def. to dead side
Knife - threat, def. to live side
Final Drill:
Roaming attacker. Threatens with knife. Can choose to attack with any knife stab before or during the knife threat defense.
BEGINNER CLASS (A1)
Groin Kick
Drill: as many kicks as possible in 3o seconds; contest with partner
Wrist Releases
360 Defense - include basic counterattacks (can do simultaneous counterattack from Level 2)
Drill: groups of 3; first attacker grabs wrist; defender makes wrist release and creates distance; second attacker SOMETIMES steps forward with pad and defender makes groin kick OR first attacker SOMETIMES makes 360 attack
Choke from the Front (2 handed)
INTERMEDIATE CLASS (A1)
Focus Mitts: Left/Right/slip left punch/Right/Left Hook
Focus Mitts: Right/Left Hook/duck left hook/Left Hook/Right Straight
Ground - Choke from Side on Ground
Ground - Headlock Going Forward
Drill: on ground, eyes closed; attacker makes either Headlock or Choke from Side
ADVANCED CLASS (A1)
Thai Pads - combinations 1-4 from opposite stance; 3 rounds of 2 minutes, include sprawls
Sparring - hands only, 2 rounds, 1 in opposite stance
Sparring - hands and feet, 4 rounds, light contact, include clinch, but no takedowns
BEGINNER CLASS (A1)
Straight Punches
Groin Kick
Drill: A/B drill with straight punches or groin kicks
Choke from the Side
Drill: eyes closed, choke from either side
Drill: eyes closed, choke from the side or strikes from any angle (hammer fist, straight punches, groin kicks)
INTERMEDIATE CLASS (A1)
Hook Punch
Uppercut Punch
Combo #8 (Right Uppercut/Left Hook/Right Straight)
Combo #9 (Left Uppercut/Right Straight/Left Hook)
Defense v. Front Kick to the Groin (redirect)
Defense v. Low Round Kick (absorb)
Drill: pad holder moves around and calls out punch combinations OR makes a low kick
ADVANCED CLASS (A1)
Thai Pads: Combo #9 (Left uppercut/Right Cross/Left Hook) with Right Knee
Thai Pads: after the knee, pad holder shoots and striker must sprawl
Gun from the Front
Gun from Behind (Touching)
Drill: gun techniques hold packages, bags, etc. in hands; ALSO, gunman moving, pointing the gun in different directions so that the defender must wait for an opportunity.
Beginner (A1)
Punches- Straight
Drill- Punches/Sprint/Push ups
Elbow 1-3
Choke from the side
Drill: Groups of 3; non stop punches, defend choke from the side
INTERMEDIATE CLASS (A1)
Straight Punches and Elbows (review)
Front Kick Vertical Target (review)
Drill: A/B Drill — groups of 3; one pad holder at each end of the room (at least one should hold a kicking shield), the third person in the middle. When the instructor yells “A” the striker runs to one pad for Punches and Elbows; when the instructor yells “B” the striker runs to the other pad for Front Kick Vertical Target. Make them go back and forth until exhausted!
Ground: Headlock Side Forward
Ground: Headlock Side Backward
ADVANCED CLASS (A1)
3 Round Drill: Opposite Stance
Thai Pads – 3 rounds, opposite stance
Gun Behind, Touching — go over the right shoulder (gunman sometimes right hand, sometimes left)
BEGINNER CLASS (A1)
Palm Heel Strikes
Basic Takedown Defense
Drill: Palm Heel Strikes; now and then, pad holder bursts forward (after punches) and the defender must make Basic Takedown Defense
360
Choke Front (2 hands)
Drill: attacker makes Choke Front; defender defends; attacker steps back, then makes a 360 attack; defender must defend 360 and continue with counterattacks.
INTERMEDIATE CLASS (A1)
Combo #8 – Right Uppercut/Left Hook/Right Cross
Combo #9 – Left Uppercut/Right Cross/Left Hook
Combo #10 – Right Uppercut/Left Hook/Right Cross/Left Uppercut/Right Cross/Left Hook
Bearhug Front Leverage on Neck – have the attacker hide his head in different positions
ADVANCED CLASS (A1)
Thai Pads – opposite stance
Gun from Behind (touching)
Gun Back of Head
Gun to the Side of the Head
Drill: striking, Gun Back, Gun Back of Head or Gun to the Side of the head
BEGINNER (A1)
Warmup Drill: Slow & GO!: Hammerfist Forward
Side Hammerfist
Knees w/ Clinch
Drill: All out Straights/Hammerfist Forward. Second padholder cues for Side Hammer + Clinch Knees
Rear Choke
INTERMEDIATE (A1)
Warmup Combo: Forward or Rear FGK + L/R/L/R Punch
Advancing Front Groin Kick
Defense vs. Front Kick (Redirect)
Defense vs. Front Kick (Stopping)
Bearhug Arms Free (Space)
*Focus on incorporating FGK into defense, not just a ton of knees.
ADVANCED (A1)
Jumping Side Kick
Jumping Round House Kick
Drill: Ninja in the Middle
Grps of 3, Striker, 2 Padholders. Striker in middle. Padholders move around cuing for Jumping Side/Round Kick
Gun from the Side of the Head
Gun from the Side Behind the Arm
Gun from the Side Front of Arm (if time)
BEGINNER CLASS (A1)
Straight Punch (focus on final rotation, shoulder movement)
Front Kick to the Groin
Drill: "Find Your Partner" with groin kicks or straight punches
Elbows - variations on angles (preparation for Choke from the Side)
Choke from the Side
Drill: eyes closed, attacker pushes with pad and holds for straight punches OR front kick OR makes Choke from the Side
INTERMEDIATE CLASS (A1)
Focus Mitts: Left/Right/Right Elbow
Headbutt Forward
Focus Mitts: Left/Right/Right Elbow/Headbutt
Drill: make basic self defense, incorporating head butts when possible
Headlock from the Side
Ground - Headlock from the Side Going Backward
ADVANCED CLASS (A1)
Focus Mitts: basic combinations, attacker sometimes shoots in and defender must sprawl
Cavaliers 1-4
Knife Downward Stab - defend, counter, and disengage
Knife Downward Stab - defend, counter, and disarm without takedown
Knife Downward Stab - defend, counter, and disarm with cavalier #1 (takedown)
Beginner Class (A1)
L/R Combination
Drill: Groups of 2, small shield; Pad holder calls out even number of punches for the striker to do (2-4-6), on instructors signal “GO”, striker sprawls, quickly stands up and makes non-stop punches on pad until instructor calls “TIME”.
Front Kick to a Vertical Target
Combo: Front Kick to a Vertical Target followed by L/R Combination
Choke form Front (2 Handed)
Drill: defender eyes closed; either defend Choke from front OR on pad holders signal “OPEN” make Front Kick to a Vertical Target follow by non-stop punches until pad holder calls “TIME”.
Intermediate Class (A1)
Uppercut punch
Focus mitts- Left Uppercut/Right Uppercut/Left Hook/Right Cross
Kick off from Guard
Choke from the Side on the Ground – show kicking first, similar to kick off from guard
Choke from the Side on the Ground – arm bar
Drill: Choke from the Side — if the attacker stays close, use arm bar; if you can make space, kick him away; get up and work focus mitts (use today’s combo) then drop down and restart.
Advanced (A1)
3 Round Drill
Knee strikes with a Switch
Thai Pads- 2 rounds of 3 minutes- Basic Combinations, add a Right Elbow followed by a Left Knee after EVERY combination.
Review headlock side from earlier levels
Headlock spinning inward
Headlock neck break