Category: Affiliate Lesson Plans
BEGINNER (A3)
Palm Heel Strikes
Front Kick Vertical Target
Drill: Reaction
Padholder begins at various distances from the striker. On the instructor’s cue of “OPEN”, striker opens eyes and sends either FKVT or Palm Heel burst, based on distance.
Front Choke 1-Hand Pluck
Advanced Technique: Ground - Side Choke (Stomping Out)
Final Drill:
Defender begins on ground. Attacker applies side choke. After getting to feet, Defender runs to opposite end of gym to deliver a FKVT + Palm Heel burst. On “RESET” returns to back, eyes closed.
INTERMEDIATE (C3)
360 w/ Counter
Drill: Line of Attackers
One defender stands in front of a single line of attackers. Attackers approach 1 at a time sending any 360 attack. Defend/Counter (only time for 1 punch), then attacker moves to back of the line.
360 w/ Counter + Burst/Control
Include bursting and wrapping to control the arm after the initial defense/counter.
Wrist Releases (Review)
Drill: Role Reversal
Attacker applies any wrist grab. Defender uses appropriate release, then immediately attacks with a 360. Switch original attacker each round.
Advanced: Gun to the Side, Front of Arm
In addition to the regular defense, eventually allow the attacker to attempt to use a wrist release during the attack. Defender must adjust, burst and try to redirect/control/wrap the gun.
ADVANCED (C3)
Axe Kick
Lower Body Series: Knee w/o Clinch + FGK + Axe Kick
Face to Face Throw
Ground: Trap, Buck & Roll (Review*)
Ground: Choke while Mounted (Review*)
*For both review techniques, attacker should provide heavy resistance during defense.
Final Drill/Flow: Role Reversal
Defender performs Face-to-Face throw and transitions to mount. Original attacker (now mounted) must fight to get to feet/dominant position. Note: If original defender does not end up in mount after the throw, fight continues from the ground.
BEGINNER CLASS (A3)
Straight Punches: Left/Right Combo
Drill: punching/sprint/push up drill
Elbows 1-3
Knees
Drill: Knees across the room
Choke from Behind
INTERMEDIATE CLASS (C3)
Hook Punch
Uppercut Punch
Defense v. Hook (extended)
Defense v. Uppercut
Sparring Drill: attacker makes combo #3 or combo #4 (use uppercut); defender defends
Sparring Drill: attacker makes combo #8 (right upper/left hook/right straight) or combo #9 (left upper/right straight/left hook); defender defends
Sparring: light contact sparring, hands only.
During sparring, discuss movement on angles
ADVANCED CLASS (C3)
Sparring Drill: attacker makes combination Left/Right/Left Round Kick; defender defends and counters with Right/Left Round Kick
Sparring Drill: attacker makes combination Right/Left Hook/Right Round Kick; defender defends and counters with Left/Right Round Kick
Sparring: 3 rounds of 2 minutes, light contact; use MMA gloves or open hands (light contact)
Knife - kick from distance
Knife - Upward Stab; after the basic technique has been taught, discuss being let, getting stabbed first, and then reacting on the second stab.
Drill: sparring, with two or three random attackers walking around with knives; they can attack anyone; the defender must react after the first stab and control the knife, etc.
BEGINNER CLASS (A3)
Straight Punches
Elbows 1-3
Knees
Combo: Left/Right/Right Elbow/Knee
Advanced Technique: Gun from Behind
INTERMEDIATE CLASS (C3)
Self Defense Riot!
Headlock from the Side
Hair Grab from the Side
Bearhug from Behind
Drill: eyes closed, any of these attacks!
ADVANCED CLASS (C3)
Focus Mitts: basic combinations
Hip Throw
Drill: Left/Right/Hip Throw
Knife Downward Stab
Knife - Ground, Attacker In Guard (trap and use scissor sweep)
Drill: attacker makes Downward Stab, defender makes the defense; during counters, attacker makes Hip Throw; both people go to ground (in guard); defender defends and finishes
Beginner Class (A3)
Straight Punches
Drill- Belt Drill
Basic Takedown Defense
Knees
Choke from Behind
Drill: as the defender makes Choke from Behind, the attacker tries to grab; the defender makes a Basic Takedown Defense, and continues with Counterattacks. Be sure this is done safely and slowly, especially at the beginning of the dill!
Intermediate Class (C3)
Uppercut Punch – Various distances
Drill: Pad holder holds focus mitt for single punches at various angles from Uppercut to Hook, and several angles in between.
Defensive Back Kick with Spin
Drill Groups of 3; one person practices Hook or Uppercut to focus mitts; third person holds kicking shield and calls out for Kick; the striker must deliver Defensive Back Kick with a Spin, and then return to punching
Bearhug Front, Lifting
Bearhug Behind, Lifting
Advanced Class (C3)
Side Kick Review
Defense against Side Kicks (review medium and high side kick defenses)
Jumping Side Kick
Gun From Behind
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 Class (C3)
Thai Pad Combos 1-4, 2 Rounds of 2 minutes
Outside Defense v. Right Punch
Defense v. Front Kick (redirect)
Drill: Eyes closed, make the appropriate strike defense
Hair Grab Front
Hair Grab Side, impending Knee
Drill: Groups of 3; Work combinations of Thai pads, attacker; attacks with either Hair Grab from Front or Side, defender; makes the appropriate defense and continues working combinations.
Advanced Class (C3)
Focus Mitts- Opposite stance- 2 rounds of 3 minutes
Thai Pads- Opposite Stance- 3 rounds of 3 minutes
Gun from the Side, in Front of the Arm
Headlock from the Side, spinning inward
Drill: either attack slow speed
Drill: either attack full speed
BEGINNER (A3)
Warmup Drill: Mirror Drill + Strike Burst on Cue
Groups of 2, striker, padholder. Both begin facing each other. Striker attempts to maintain distance as padholder moves around. On instructor's cue of "GO!" striker bursts in with all out straight punches, "RESET!" returns to mirroring movement.
Front Groin Kick
Knees w/ Clinch
Drill: Recognition
Groups of 3, striker, 2 padholders. Striker begins with all out straights to PH1. PH2 cues with verbal/tactile cue. As striker turns, PH2 positions either close (for clinch/knees) or further (for front groin kicks). PH2 cues to "RESET!", striker returns to striking PH1.
Sloppy Takedown Defense
Front Choke 2-Hand Pluck
Final Drill: Reaction
Groups of 2, defender, attacker. Defender neutral, eyes closed. Attacker applies Front Choke. Attacker can decide/attempt to react to defense, creating some distance then going for a takedown. Defender must react accordingly on distance, clinching/controlling or sloppy takedown defense.
INTERMEDIATE (C3)
Straight Punch Low/Defense (Review, add/focus on counters after defense)
Outside Defenses 1-5
Drill:
Groups of 2, defender, attacker. Attacker sends straight punches low. Occasionally feigning low, then sending regular straight. This should result in the defender's hands being low for some attacks, requiring an outside defense. The attacker can mix in additional attacks depending on the experience of the defender.
Rear Bearhug Arms Caught
Rear Bearhug Arms Free
Rear Bearhug (w/ Lift) (if time)
Final Drill:
Same as above, but an additional attacker can apply any Rear Bearhug as the defender is defending combatives.
ADVANCED (C3)
Side Kick (Review)
Jumping Side Kick
Drill:
Groups of 2, striker, padholder, opposite ends of gym. Striker performs various exercise. On instructor's "GO!" cue, run across room and deliver a Jumping Side Kick and run back. For additional rounds, can call for a burst of any combative after the kick before resetting.
Cavaliers 1-4
Knife - Downward Stab Defense
Final Drill: Knife/Pad Scramble
Groups of 2. Determine who is A and B. Knives and Kick Shields scattered around room. Designate A or B as the attacker/defender. On "WALK!" everyone moves randomly around the room. On "GO!" attacker picks up nearest knife/pad, locates defender and attacks. Defender must defend downward stab or approaching pad (w/ jumping sidekick, if room.).
BEGINNER CLASS (A3)
Palm Heel Strike
Front Kick Vertical Target
Drill: defender is in fighting stance with eyes closed; attacker chooses distance and says "Open!"; defender opens eyes and makes Palm Strikes OR Front Kick Vertical Target as appropriate
Ground - Back Position and movement
Ground - Front Kick
Ground - Round Kick -- emphasize turning to recover position after the kick
Ground - Getting up
Drill: defender on ground; attacker moves and defender follows; attacker moves forward and defender kicks and gets up; attacker moves forward again and defender chooses Palm Strikes or Front Kick Vertical Target as appropriate.
INTERMEDIATE CLASS (C3)
Ground - Side Mount
Ground - Hip Escape from Side Mount to Half Guard/Full Guard
Ground - Guard Escape (posture up and strike groin)
Drill: groups of 3; one person starts in side mount; bottom person makes Hip Escape to full guard; top person does Guard Escape, then gets up and strikes a pad; repeat
Advanced Technique: Gun to the Side, in Front of Arm
ADVANCED CLASS (C3)
Thai Pads from Opposite Stance - 2 rounds of 4 minutes, include sprawls
Hip Throw - practice with throwing arm around neck, under arm pit, and at attacker's hip
Combo: Left/Right/clinch/Hip Throw
Headlock from the Side - neck break defense
BEGINNER CLASS (A3)
Movement - shuffle away to the right
Movement - step and pivot left
Straight Punches - introduce focus mitts
Combo: Left/Right/shuffle away to the right OR step and pivot left
Elbow #1
Combo: Left/Right/Right Elbow
Wrist Releases (same side arm only)
360 Defense
Drill: attacker grabs wrist; defender defends; attacker SOMETIMES follows with 360, sometimes backs away
INTERMEDIATE CLASS (C3)
Hook Punch - work various distances
Hook Punch Defense (if no time, review 360)
Defense v. Low Round Kick (absorb)
Defense v. Front Kick (redirect)
Drill: one attack one defend with leg kicks only (slow, then faster)
Sparring: hands only with straights and hook punches, and front kick to the groin
Sparring: hands only, with straights, hooks, front kicks to the groin, and low round kicks
ADVANCED CLASS (C3)
Spinning Outside Slap Kick
Round Kick - work on high kick
General Defense v. Medium Round Kick
Sliding Defense v. High Round Kick
Gun from Behind, Touching both sides, various angles
Beginner Class (A3)
Left/Right Combination
Front Kick Groin
Drill: Groups of 2, one small shield, the pad is placed in the center of the room between the two partners, partners are at opposite sides of the room facing away from the pads, doing push ups. On instructors signal "GO", they must get up, run to grab a pad. The person that grabs the pad first is either holding or punches or front kick groin. Strikers; non-stop punches or kicks until “TIME” is called. Reset & Repeat!
Head Lock From Behind
Ground- Getting up
Drill: Groups of 3, one small shield, Defender starts on their back, gets up and attacks the pad with straight punches, attacker; at any given time makes a headlock. Reset!
Intermediate (C3)
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-2-90 second rounds- include low round kicks
Hair Grab Front
Advanced (C3)
Drill: Monkey in Middle- groups of, one person in the middle; strike one pad until hit with the other pad; turn with appropriate strikes and engage that pad, etc. 75 seconds each person
Headlock from the Side- review
Headlock Spinning Inward
Headlock- Neck break
Drill: attacker makes a headlock; the defender defends, and the two people end up on the ground; immediately, both should begin fighting for a position of dominance
Beginner Class (A3)
Movement- Fighting Stance Moving Forward, Left, Right, Back
Palm Heel Strike
Palm Heel Strike- Mount Position
Knees
Drill: Groups of 2, 2 Large shields, Striker; mount position, non-stop Palm Heel Strikes, on instructors signal “UP!”, striker gets up and delivers non-stop Knees to the pad, once the instructor says “DOWN!”, striker mounts the pad once again and delivers non-stop Palm Heel strikes.
Choke from Behind
Advanced-Gun from Behind
Drill: Groups of 3, 2 large shields, Striker; mount position, non-stop Palm Heel strikes on instructors signal “UP!”, striker gets up and delivers non-stop Knees to the pad, attacker; attacks with either a Choke from Behind or Gun from Behind. Defender; makes the appropriate defense and gets right back to mount position and continues with Palm Heel Strikes.
Intermediate Class (C3)
3 Round Drill- opposite stance
Heel Kick
Combo: Heel Kick (forward leg)/turn and face pad/Cross/Knee (both sides)
Outside Defense 1-5
Hair Grab Front
Advanced- Gun to the Side, Front of Arm
Drill: Groups of 3; eyes closed; defend either Hair Grab Front or Gun from the Side, while defender is defending, pad holder bumps defender with the pad, defender must turn and attack the pad with non-stop strikes until pad holder calls time. Reset.
Advanced Class (C3)
Conditioning Drill: 30 seconds- Punches/30 seconds- Round Kicks/30 seconds- Knees
Light Contact Sparring- 2 rounds of 90 seconds
Knife- Kick from distance
Knife- defense v. downward stab
Drill: Groups of 2, one Knife; Light Contact sparring (open hands), anytime during the sparring match, partner with the Knife makes a downward stab from close or from a distance. Defender makes the appropriate defense and reset.