BEGINNER CLASS

Straight Punches

Hammerfist Forward

Drill: 30 seconds of punches (straight and hammer forward) – 2 rounds (3 if you want to make it difficult!)

Knees – practice switching feet (i.e., start with right leg forward; switch feet and give right knee)

Choke from Behind with a Push

 

INTERMEDIATE CLASS

Basic Takedown Defense/spin on centerline – include in warm up

Defense v. Hook Punch

Sparring: hands only

Sparring: include Basic Takedown Defense

Ground: Arm Bar from Guard

Drill: attempt arm bar; if it fails, kick and get up, spar for 1 minute

 

ADVANCED CLASS

Free work to pad, including punches, elbows, headbutts, kicks, and knees – 4 rounds of 30 seconds each

Plucking/Rowing Defense v. Front Kick

Plucking/Rowing Defense v. Side Kick

Gun from the Front

Gun from Behind at a Distance

Drill: eyes closed, any of these attacks

BEGINNER CLASS

Palm Strikes

Front Kick (groin)

Knees

Combo: right front kick/right knee

Inside Defenses – include general counterattacks (does not have to be simultaneous)

Choke From Behind With A Push

Drill: Padded Assailant attacks against Choke from Behind OR Straight Punch

 

INTERMEDIATE CLASS

After warm up, do some light punches and kicks to the pad

Drill: 30 seconds non-stop punching X 3 rounds, 15 second rest

Drill: 30 seconds non-stop front kicks X 3 rounds, 15 second rest

Outside Defenses 1-5

Drill: groups of 4; three attackers stand on either side and in front of the defender; one attacker at a time makes a straight punch; the defender must make Inside Defense or Outside Defense, then make counterattacks.

Bearhug Behind (lifting)

Bearhug Front (lifting)

 

ADVANCED CLASS

Round Kicks (review, emphasize high kicks)

Sliding Defense v. High Round Kick

Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stick Baseball Bat

BEGINNER CLASS

Straight Punches

Double Jab

360

360 using only one hand against either attacking arm (as though the other hand is occupied or injured)

360 with a kick as a counterattack (as though other hand is occupied or injured)

Choke from the Front with a Push – no trapping, counterattacking with only hand hand

INTERMEDIATE CLASS

Side Kick (with and without advance)
Defensive Back Kick with a Spin
Drill: Side kick followed by a Defensive Back Kick with a Spin
Outside Defense 1-5
Choke from Front Against Wall
Hair Grab from Front
Drill: 2 ppl
Defender; Stand against the wall, eyes closed. Attacker; Choke from Front Against the wall/ Hair Grab From Front.
Ground- Strike from Full Mount
Ground- Dismount from Full Mount

ADVANCED CLASS

Focus Mitts – Left/Left Hook

Focus mitts – Right/Right Hook

Sparring – one person can use only one hand; the other arm must be tied down to their side; light training!

Knife – downward stab – must defend and control with left arm; right arm is unavailable! Counter with knees, headbutts, biting, etc.

Knife – upward stab – as above

BEGINNER

DRILL - WARMUP: 3 Position Hammerfists

Groups of 2, Padholder, Striker. Based on instructor’s cue, Striker sends all out Hammerfists from Standing, Kneeling, or Back (Laying on back, pad held in front of face). Transition through positions for time.

Hammerfist Rear

DRILL:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out Hammerfists to Pad1. Pad2 cues, Striker sends Hammerfist Rear, orients, and sends Hammerfirst burst to Pad2. Repeat for time.

Round Kick

Choke Side

DRILL-FINAL:

Groups of 3, Striker, Padholder, Attacker. Padholder cues for either side Round Kick. Striker sends and sends Hammerfist burst until Padholder cues to reset. At any point, Attacker can apply Side Choke. Defend and reset.

___________

INTERMEDIATE

Side Kick (with & without advance)

Choke Front Against Wall

Bearhug Front w/ Lift

DRILL - FINAL:

Groups of 4, Defender, Pad1, Pad2, Attacker. Defender begins near/back toward wall, Pads on either side, Attacker in front. Pads cue for Side Kick. Attacker applies Bearhug or Choke Front Against Wall. Defend and reset.

___________

ADVANCED

DRILL - WARMUP:

Groups of 2, alternating Attacker, Defender. Attacker rushes in for Takedown, defend accordingly by stopping or spinning on centerline.

Face to Face Throw

Simple Takedown

Double Leg Takedown

Single Leg Takedown

Sliding Defense v. High Round Kick

DRILL - FINAL: Trigger Sparring

Groups of 2, alternating Attacker, Defender. Attacker sends High Round Kick for Sliding Defense. Defend and takedown, begin ground sparring for time. Repeat switching starting roles, then rotate partners.

BEGINNER CLASS
Round Kick
Drill: Around the world. 1 tombstone pad holder, 1 striker. Pad holder holds for groin kicks and slowly moves pad in a U-shape pattern to eventually hold for round kicks on both sides. Striker should be throwing kicks as a flurry, striking through the slowly changing transition from groin kicks to round kicks.
Choke from the Front (1-handed)
Wrist releases
Shark Tank Drill: 3-4 attackers, 1 defender. Attackers may either choke from the front, grab defender's wrist, or hold a tombstone for groin kicks/round kicks. Attacks should occur in rapid succession (no waiting in-between).

INTERMEDIATE CLASS
Side Kick (with and without advance)
Heel Kick
Roaming Attacker Drill: Partners free work on Thai pads or focus mitts. 2-4 roaming attackers get strikers to throw side kicks (kick shield) or heel kicks (focus mitt or tombstone).
Ground - arm lock from the side
Ground - side mount knee to belly (disengage)

ADVANCED CLASS
Warm-up free work on Thai pads: 3, 2-minute rounds. Rounds 2 and 3 in opposite stance.
Defense vs. Bayonet Stab, live and dead side
Defense vs. Bayonet Stab, dead side (clothesline)
Shark Tank Drill: 3-4 attackers, 1 defender. Bayonet Stabs and any self-defenses Levels 1-3.

BEGINNER CLASS

Straight Punch Review

Knees (straight knees and round knees)

Combo: Left/Right/Left/Knee/Round Knee (pad holder adjust pad for round knee)

Combo: Left/Right/Left Knee/Left Round Knee (pad holder adjust pad)

Choke from Behind with a Push

 

INTERMEDIATE CLASS

Focus Mitt: 3 rounds of 2 minutes, emphasize movement after combo

Basic Takedown Defense, Spinning on Centerline

Bearhug from Behind, Arms Free

Bearhug from Behind, Leverage on Finger

Drill: attacker rushes forward; defender uses Basic Takedown Defense; attacker slips under the defender's elbow and takes the defender's back; defender does either Bearhug from Behind OR the finger leverage technique

 

ADVANCED CLASS

Focus Mitts with shin guards: 3 rounds of 3 minutes with 30 second break; pad holder throws a jab, cross, or low round kick now and then to make sure striker is also reader to defend

Hip Throw

Pummel Drill to Hip Throw: partners work the pummel drill, but one is assigned to the throw; maneuver weight and position until you make make the hip throw; partner shoulder some resistance so that practitioner must decide when the throw is available.

Focus Mitts Plus Hip Throw: 2 rounds of 2 minutes; pad holder makes basic combination OR advances and forces a clinch; defender establishes under hook and makes hip throw

Stick Overhead

BEGINNER CLASS
Left/Right Combinations (1-4)
Inside Defense
Straight Punch Low
Inside Defense vs. Low Straight Punch
"Sparring" Drill (1%-50% speed): Round 1; each partner takes turns throwing combination 1 or 2 while other partner defends. Round 2; Combinations 3 or 4. Round 3; Combinations 1 or 2 with low straight punch included in combo. Round 4; Combinations 3 or 4 with low straight punch included in combo. Round 5; Combinations 1-4, low straight punch may be included or omitted from combination.

INTERMEDIATE CLASS
Review Back & Side Ground Fighting Positions
Ground - Fallbreak Back
Ground - Fallbreak Side
Ground - Side Mount to Full Mount Transition
Ground - Dismount from Full Mount
Drill: 1-for-1; Defenders stand in passive stance, eyes shut, with enough space around them to fall backwards or sideways safely. Attackers use kick shields to jolt defenders backward or sideways. Defenders fallbreak in appropriate direction, deliver 1 front or side kick from ground depending on position, then attacker ditches pad and gets into side mount. From side mount attacker transitions to full mount, then disengages from full mount. Attacker then stands in passive stance with eyes closed and drill repeats with defender serving as new attacker.

ADVANCED CLASS
Spinning Outside Slap Kick
Focus Mitt Drills: Free-work combinations. Incorporate spinning outside slap kicks (Safety Note: Kick for contact, not for power)
Simple Takedown
Double Leg Takedown
Sparring Drill: 1-for-1 Partners use any combination to set up a takedown. After takedown, partner on top must hold partner on bottom there (no transitions). Partner on bottom must escape from position and return to standing.

BEGINNER CLASS
Left Right Combination
Round Kick
Knees (Regular and Round)
Drill: Introduce Muay Thai Pads
-- Round 1- Pad holder- Calls out straight punch combinations- 1-4 (straight punches)
-- Round 2- Straight punch combinations plus Round kicks & Knee strikes
Wrist Releases
Inside Defense
Choke from Behind with a push
Drill: Defender, yes closed; attacker gives a verbal signal and makes a straight punch or makes choke from behind with a push

INTERMEDIATE CLASS
Side Kick (with and without advance)
Combo: Side Kick, side Hammer fist followed by knee strikes
Outside defense v. Right Punch
Hair Grab Behind
Bearhug Behind Lifting
Drill: Focus Mitts
Defender combo #5; attacker make a Hair Grab from behind OR Bearhug Lifting
Ground- Strike from Full Mount
Ground- side mount to full mount

ADVANCED CLASS
3 Round Drill
Ax Kick
Combo: Front Kick Groin (Back Leg) followed by an Ax Kick (Forward Leg)
General Defense v. Medium to high Kicks
Hip Throw
stick- overhead defense
Headlock from the side, spinning inward
Drill: Groups of 3, one large shield
Defender non stop knee strikes; attacker gives a verbal signal and makes an overhead defense OR Headlock from the side, spinning inward

 

BEGINNER CLASS
Movement in fighting stance (forward, backward, left, right)
Palm Heel Strike
Knees
Basic Takedown Defense (changing height, moving feet)
Hammerfist to the Side
Elbow #4
Drill: 2 curved kick shield holders; 1 Striker. Pad holder 1 holds for 2 palm heel strikes or 2 knees. 2nd Pad holder can give a tap from the side for Hammerfist to the Side or from behind for Elbow #4, followed up by 4 palm heel strikes.
Drill: Now striker must attempt to stack attackers when they see 2nd pad holder attempting to tap them from the side or behind. Using the frame-hold position, Striker moves Pad holder 1 to use them as a human shield against Pad holder 2, while still delivering knees.
Ground-Side Position and Side Kick from Ground
Ground-Getting up
Drill: 1 defender, 1 pad holder. Defender and pad holder begin at opposite ends of the mat. Pad holder initiates drill by walking towards striker at a constant speed. Striker must get up as quickly as possible, get into a fighting stance and then deliver nonstop palm heel strikes until instructor calls "TIME." As the striker has success, the pad holder increases speed until striker must perform Side Kick from Ground and then get up.

INTERMEDIATE CLASS
Focus mitts and belly pad
Round 1: Basic combinations
Round 2: Basic combinations + knees
Round 3: Upside down pyramid
15 seconds power straight punches
20 seconds power hooks
20 seconds power uppercuts
30 seconds Olympic burnout
45 seconds knees, frame-hold or clinch
30 seconds Olympic burnout
20 seconds power uppercuts
20 seconds power hooks
15 seconds power straight punches
Choke from Behind Against a Wall
Choke from Behind with a Pull
Outside Defense #5
Drill: A/B Drill. A's are Defenders and stand spaced apart facing a wall. B's are roaming attackers and can apply Choke from Behind Against a Wall, Choke from Behind with a Pull or can give a verbal cue from the side/off angle and throw a punch for A to make Outside Defense #5.

ADVANCED CLASS
General Defense v. Medium to High Kicks
Plucking/Rowing Defense v. Side Kick
Partner drills: Gloves and shin guards on
Round 1: Combinations 1K-10K, back and forth. Striker hits partner's gloves like focus mitts. Defending/receiving partner makes 2 or 3 point block v. Medium Round Kick
Round 2: Combinations 1K-10K. Combinations stay in order, but kick can go to the body or the head. Now defending/receiving partner makes General Defense v. Medium to High Kick.
Round 3: Same as Round 2, but Striker begins or ends their combination with a Side Kick. Defending/receiving partner makes Plucking/Rowing Defense v. Side Kick
Gun from Behind at a Distance
Drill: Open/Close: Large groups of 5 or more; 1 attacker; 1 defender; everyone else with curved kick shields. On instructor's call of "CLOSE" pad holders surround, pressure, and jostle defender. Defender has hands up to protect their head, but is not striking pads or fighting out. Attacker is waiting outside perimeter of pads. On instructor's call of "OPEN" pad holders take a few steps back to open the circle, allowing Attacker enough space to make a verbal cue for Gun from Behind at a Distance.
Drill: Open/Close 2: Same as previous drill, but now Attacker can make a Medium to High Kick, Side Kick, or Gun from Behind at a Distance. Defender makes defense with follow up combatives as appropriate and returns back to neutral for instructor's call for "CLOSE."

BEGINNER CLASS
Hammerfist Forward
Hammerfist Downward
Tombstone Drill: 1 or 2 punch hammerfist combinations (forward or downward), groin kicks, and sprawls. 3 rounds: 90-seconds freework, 30 second flurry at the end. Round 1 flurry hammerfist forward, round 2 flurry hammerfist downward, round 3 flurry groin kicks.
Choke from the Side

INTERMEDIATE CLASS
Back Kick
Defensive Back Kick with a Spin
Hair Grab Side, Impending Knee
Shark Tank Drill: 1 defender, 4 attackers (front, both sides, and behind). Attackers in front and behind have kick shields and call for spinning back kick or back kick respectively. Attackers on the side perform hair grabs with impending knee.

ADVANCED CLASS
Kick Paddle (or Focus Mitt)Warm-up: Medium-to-high round kicks & spinning heel kicks. Students should focus on flexibility, not power.
Sliding Defense vs. Medium-to-High Round Kicks
Sliding Defense vs. Spinning Heel Kick
Stopping Defense vs. Spinning Heel Kick
Stick-Baseball Bat Defense
Shark Tank Drill: 1 defender, 4 attackers. Attackers throw Medium-to-high round kicks and spinning heel kicks (50% speed, 1% power), as well as baseball bat swings with a stick. If necessary, for added difficulty attackers may also randomly throw in self-defenses from levels 1-3.