BEGINNER (A1)
Warmup Drill: All Run
Rnd 1: On “Run!” cue all students run randomly about the room, changing direction every couple of steps. Alternate between cues to “Run!” and various exercises (pushups, squats, situps, etc.)
Rnd 2: Students perform a 3-4 step burst/sprint, decelerate, change direction and sprint again.

360 Defense (at least upper defenses, include lower based on time)
Palm Heel Strikes
Wrist Releases
Wrist Pull Defense (Burst & Palm Heel) - include various angles
This is highlighting the "non-soft" response to a more aggressive wrist attack.

Final Drill: Fish Tank
Mark off an area using cones. One student is designated as the attacker. All students enter the area and begin walking around randomly. Eyes should be looking toward the ground to increase surprise. The attacker can select any student to either apply a wrist pull or push and send multiple (3-4) 360 attacks. After defending, the defender becomes the attacker, walking among the students looking for a victim.

INTERMEDIATE (C1)
Thai Pads:
-Warmup with upper body combinations (based on class experience)
-Jab/Cross combo + Rear elbow
-Round House Kick (Forward or Rear)
-Combo: Padholder cues for either side RHK + Jab/Cross + Rear Elbow

Defense vs Low Round Kick (absorb)
Defense vs Low Round Kick (shin block)

Combo: Same as above, but after combo, padholder can attack with either side RHK, requiring striker to block accordingly.

Rear Choke w/ Pull

Final Drill:
Striker (no gloves on), Padholder and Attacker. Padholder cues for either side RHK, then sends RHK attack. Attacker applies rear choke w/ Pull. Striker defends and returns to pad work.

ADVANCED (C1)
Warmup Drill: Slow Work
Any Level non-weapon self defense (based on experience of class) but defense is performed SUPER slow. All strikes should actually make contact but at a speed where no injury can occur. Focusing on crisp movement and accurate counter strikes. Rotate defender/attacker after each attack/defense.

Straight Punch/Knee Review:
Padholder (KS) can cue for “2” (Jab/Straight Combo), “Burst” (all out straights) or “Knees” (all out knees

Drill: Distraction
Group of 3. Striker sends all out straight punches. Third person has two options:
Use hands to grab at striker’s shoulders, arms, hands, etc. to disrupt striking, depending on skill level, can also send strikes to striker’s head, stomach and legs.
Can hold pad across body, shoulder pushing striker from rear off angle, requiring striker to turn, clinch and send all out knees. Padholder cues to “RESET!” and striker returns to punches on original pad.

Advanced Gun - from behind, attacker close (hug defense)

Final Drill:
Same as above, but third person can add in gun attack in addition to distraction options.

BEGINNER CLASS (A1)
Straight Punches (try punches from an opposite stance)
Hammerfist to the Side
Groin Kick
Knees
Combo: Hammerfist Side/Straight Punch/Groin Kick/Knee
Choke from Behind
Drill: eyes closed, either straight punches, groin kicks, or choke from behind

INTERMEDIATE CLASS (C1)
Focus Mitts: basic combinations plus sprawl/right cross
Uppercut - work left and right uppercut
Focus Mitt Combo: Left Uppercut/Right Straight
Focus Mitt Combo: Right Uppercut/Left Hook
Bearhug Front Arms Caught
Bearhug Front Arms Free (neck leverage)
Kick Off from Guard
Drill: start on ground, attacker in guard; Kick Off from Guard; as the defender stands up, attacker makes a bear hug (arms free OR arms caught) and the defender must defend

ADVANCED CLASS (C1)
Focus Mitts: 2 rounds of 3 minutes, include sprawl
Sucker Punch: practice throwing a right hook from a "modified fighting stance" or de-escalation stance
Full Nelson, Finger Grab
Full Nelson, Sweep
Drill: groups of 3; one person stands in front of the defender holding a focus mitt; defender should try to deescalate the situation; if that person comes too close, the defender throws a right hook; second attacker stands behind and sometimes tries to make full nelson (surprise attack).

Beginner (A1)
Palm Heel Strikes
Drill: Slow/Fast
Groups of 2; striker makes Slow Palm Heel strike combinations on pad, when the pad holder yells "Fast!", striker makes non stop, fast and aggressive Palm Heel strikes, when pad holder yells "Slow!", striker goes back to making Slow Palm Heel strike combinations.
Front Kick- Groin
Round Kick- Quick Review
Drill: Horse Shoe Drill
Wrist Releases
Choke from the Side
Drill: Groups of 3; Non stop Palm Heel strikes on pad, defend Choke from Side .

Intermediate (C1)
Hook Punch
Slippling- Quick Review
Focus mitt Combination- Hook/Cross/Slip to the Right/Cross/Hook/Slip to the left/Hook/Cross
Drill: 30 second Challenge!
Continuously work todays combo for 30 seconds straight! The goal is to do it FAST and SMOOTH, with out stopping.
Ground- Forward Roll
Drill: pad holder bumps striker from behind, Striker; makes a Forward Roll, gets up, turns to face the pad and immediately attacks pad with non stop strikes until pad holder calls time.
Headlock from the Side
Drill: Drill: Groups of 3; defender eyes Closed, pad holder; bumps defender from behind,defender; makes a Forward Roll, gets up, turns to face the pad and immediately attacks the pad with non stop strikes, attacker; makes Headlock from the Side. Reset after a successful defense!

Advanced (C1)
Basic Combatives
Drill: Belt Drill - 3 Rounds
Full Nelson- Finger Grab
Full Nelson- Sweep
Full Nelson- Throw

 

BEGINNER (A1)
Ground Position/Movement on Back
Getting Up from Back

Drill: Tueller Drill
One partner (defender) on back in ground fighting position. Other partner (attacker) stands about a “pads length” away. As the defender begins to get up, the attacker attempts to close the distance and tag the defender. If tagged, the attacker begins further back on the next round. If not tagged, begin closer.

Ground Front Kick
Ground Round Kick

Final Drill: Bull in the Ring PLUS
Striker begins on ground in back position. Padholders are positioned on each side and in front of striker. On “GO!” padholders give verbal cue to striker, striker sends appropriate kick to cued pad. On “Up!” striker rises appropriately and begins send straight punches to assigned pad (this can be a 5th person, or one of the padholders from the kicks. Reset for several rounds.

INTERMEDIATE (C1)
Warmup Drill:
Each student with Kickshield. Each must perform a set of jumping jacks, pushups, and ground & pound for time on the instructor’s cue. After performing all 3 a “RUN!” cue is given, all students sprint a lap and return to spot and jumping jacks. Repeat for several rounds.

Forward Roll + Back Fall Break
Kicking Off From the Guard
Ground - Side Choke (Kick to Face. Include Arm-bar, if time)

Final Drill:
Attackers/Defenders at same end of gym, defenders mounted on pad for Ground & Pound. On “GO!” Defenders begin G&P. Attackers run toward opposite end of gym performing a forward roll + back fall break. Attacker then runs (or bearcrawl, army crawl, etc. based on distance) to defender pushing off pad onto back. Attacker can apply side choke or get into guard for strikes. Defender gets to feet, roles switch.

ADVANCED (C1)
Warmup Drill:
Partner has padholder in Muay Thai clinch for LIGHT & FAST alternating knees. On instructor’s “GO!” striker turns padholder 180 degrees and continues knees.

Headbutt-All Angles (review)

Drill: Show & Throw
Rnd 1: Padholder moves around striker cueing with a “Hit” to send appropriate headbutt based on angle.
Rnd 2: Same as Rnd 1, but striker shifts to a punch burst after headbutt. Reset on padholder’s cue.
Rnd 3: Same as Rnd 2, but striker transitions from punch burst into clinch/knees

Gun Front - under the chin, in mouth, holding hair, etc.

BEGINNER CLASS (A1)

Straight Punches

Elbows 1-3

Hammerfist to the Side

Knees - discuss muay thai clinch

Drill: recognize distance for hammer fist or elbow, add additional counterattacks

Choke from Behind

INTERMEDIATE CLASS (C1)

Combo: Left/Right/Front Kick/Hammerfist Downward

Knees (review)

Drill: non-stop knees

Headlock from the Side

Bearhug from the Front

Drill: eyes closed, either self defense attack

ADVANCED CLASS (C1)

Focus Mitts (basic combos)

Side Kick (review)

Drill: groups of 3; focus mitt holder calls out combination (hands only); puncher makes combinations; at any time, second pad holder calls out for a side kick; striker makes side kick then continues with punch combinations.

Gun Front, 2-Handed Technique - practice both sides and all angles

BEGINNER CLASS (A1)

Straight Punches

Drill: non stop punching

Movement - include step and pivot

Elbows 1-3

Hammerfist to the Side

Choke from the Side

Drill: groups of 3; punching non-stop, make defense against choke from the side

 

INTERMEDIATE CLASS (C1)

Conditioning:  30 seconds punching/3o seconds each round kick/30 seconds knees x 2

Round Kick Review - focus on downward angle kick to legs

Defense v. Low Round Kick (absorbing)

Defense v. Low Round Kick (shin block)

Light Sparring Drill: Left OR Right OR low round kick

Drill: defender makes 20 squats, then do the sparring drill above; repeat

 

ADVANCED CLASS (C1)

Spinning Heel Kick

Focus Mitts: Left/Right/Left/spinning heel kick

Stopping Defense v. Spinning Heel Kick

Gun from Behind

Gun from Behind, Close (hugging defense)

 

BEGINNER (A1)
Palm Heel Strikes- Standing and from mount
Front Kick to a vertical Target
Knees- Thai Clinch (quick review)
Combination- Front Kick Vertical Target, 2 Palm Heel Strikes, Thai Clinch- 4 Knees
Drill: Non stop Palm Heel strikes from mount, on instructors signal "UP!", striker stands up and makes todays combination on pad, then gets back down and continues with strikes from mount.
360
Choke from Behind
Drill: Groups of 3; Non stop Palm Heel strikes from mount position, on instructors signal "UP!", striker stands up and makes non knees to the pad, 3rd person, makes a 360 attack or Choke from Behind, defender; makes the appropriate defense, get back down and continues with strikes from mount.

INTERMEDIATE (C1)
Focus Mitts- 5 Rounds of 1 minute each, 15 second rest; high intensity, no breaks during rounds
Hook Punch
Combination #3
Headlock from the Side
Kick off from Guard
Drill: Groups of 3; starting on the ground, kick off from guard, get up and work combination #3, then defend headlock from the side

ADVANCED (C1)
10 Front Kick Vertical Target (5 each side)
15 Burpees
20 Straight Punches
25 Burpees
30 Knee Strikes (15 each side)
35 Burpees
Gun from the Front, Kneeling Position
Gun from the side or behind , assailant using off hand
Drill: punching or kicking, gunman makes gun threats from the side or behind or from distance orders defender to kneel, then approaches; defender; makes the appropriate defense.

BEGINNER (A1)
Left/Right Combination
Front Kick (Groin)
Round (kick)
Knee
3 Round Drill
Choke from behind
Drill: defender; non-stop straight punches on a pad, attacker; Choke from behind
INTERMEDIATE CLASS (C1)
Hook Punch
Uppercut
Combo- L-Uppercutt/L-Hook/R-Cross/under/R-Cross/L-Hook/R-Cross
Ground Forward Roll
Drill: Work todays combo on focus mitts; pad holder calls out a number of Forward rolls, i.e.)1, 2, 3…
on pad holders signal, striker makes the number of rolls called, gets up and continues working the pads
Headlock from the side
Drill: Work today's combo on focus mitts, attacker; makes Headlock from the side, defender; aggressive defense and continues to work mitts
ADVANCED (C1)
Thai Pads - opposite stance- 2-3 minute rounds, combinations, kicks, knees & elbows add- sprawl knee tucks to the last 2 rounds.
Cavaliers 1-4
Gun from the Front
Advanced Gun- from the front assailant pushing, slapping, kicking
Advanced Gun- from the front assailant using off hand
Drill: Groups of 3-4, non-stop Gun threats; 2 rounds- first round 50% speed and power, second round- Fast, Strong and aggressive!!

BEGINNER CLASS (A1)
Warmup Drill: Follow the Leader (Footwork Focus)
Groups of 2. One partner leads moving various directions in fighting stance, other partner mirrors movement. Switch roles.

Hammerfist Forward Review:
Forward or rear hand single strikes.
Bursts on instructor cue “GO!/Rest”.

Side Hammerfist
Drill: Groups of 3, striker sends straight punches to padholder 1. Padholder 2 approaches for Side Hammerfist, striker transitions to Padholder 2 for straights.

Choke from Behind

Final Drill:
Same as above, but 3rd person can choose to present pad for Side Hammerfist OR attack with Rear Choke.

INTERMEDIATE CLASS (C1)
Warmup Combo: (Thai Pads preferred, Tombstone if necessary)
L/R + Round Kick (padholder decides side)

Defense vs. Low Round Kick - Absorbing
Defense vs. Low Round Kick - Shin Block

Drill:
Groups of 2. Padholder (shin guards and Thai Pads on) holds for L/R straight combo. After combo, striker sends Round Kick to padholder who must defend with either defense. Instructor can cue for “SPRAWL!” into all out straight punches, then “RESET!”

Headlock from the Side

Final Drill:
Groups of 3. Same drill as above, but 3rd person can attack with Side Headlock.

ADVANCED CLASS (C1)
Warmup Drill: Find Partner
Groups of 2. Striker kneels on ground, eyes closed. Padholder moves to a spot in the room. Instructor cues “GO!” striker opens eyes, runs to padholder and sends Front Groin Kicks until instructor cues to “RESET!”. Padholder relocates. Repeat for several rounds.

Advancing Front Kick from Neutral Review

Gun from Front - 2 Handed Technique
Gun from Front - from kneeling (include if time/student experience permits)

Final Drill:
Groups of 3. Striker sends straight punches to pad. Attacker approaches to either present gun for Gun from Front - 2 Handed Technique, OR orders striker onto knees for Gun from Front - from kneeling (if included in class). Striker defends appropriately and returns to striking pad.

BEGINNER CLASS (A1)
Straight Punches
Left/Right Combo
Drill: partner calls out even number; make that many punches
Knees
360
360 w/counterattack (from Level 2)
Drill: groups of three; make non-stop punches, then turn and make 360 defenses against second attacker

INTERMEDIATE CLASS (C1)
Focus Mitts - Left, Right, and Left/Right Combo
Conditioning Drill: 30 seconds straight punches; 10 second rest; 30 seconds sprawling; 10 second rest; 30 seconds straight punches; 10 second rest; 30 seconds push ups; 10 second rest; repeat sequence one more time
Hook Punch - practice various distances
Hook Punch - practice sucker punch from passive stance and/or from hands up, de-escalation position
Ground - punching focus mitts from guard
Ground - Kick Off From Guard
Ground - Get Up (review)
Drill: Kick Off From Guard, then get up, work straight punches and hook punches

ADVANCED CLASS (C1)
Striking Review - work punches and kicks from a neutral stance, and while holding objects in hands
Conditioning Drill: groups of 4-5; non-stop striking to pad; on command, drop down to floor on stomach; all pad holders pile on top and become deadweight; defender must struggle to get free, get up, and continue striking pad (2 rounds)
Knife Upward Stab