Category: Affiliate Lesson Plans
BEGINNER CLASS (A2)
Fight Stance and Movement
Straight Punches moving forward
Straight Punches moving backward
Advancing Straight Punch
Inside Defenses
Ground - Side Position and movement
Ground - Side Kick
Ground - Get Up
Drill: attacker makes slow straight punches; defender defends; on the instructor's command, the defender drops down into Side Position and moves, while the partner picks up a pad; on instructor command, the defender gives a side kick to the pad, gets up and punches a pad until the instructor calls time; then continues making Inside Defenses. NOTE: the partner must be ready to pick up the pad and then put it down to make punches for Inside Defenses
INTERMEDIATE CLASS (C2)
Warm Up Straight Punches, Elbows, Headbutts
Drill: Tabata Striking (20 seconds, 10 second rest) for 8 rounds
Defensive Front Kick
Drill: groups of 3; punch one target; when the second attacker approaches from an angle, make a Defensive Front Kick and then continue striking the first pad
Ground: Kick Off from Guard
Ground: Arm Bar from Guard
Ground: Defense v. Arm Bar (if you know it; it not don't worry, we are putting it on video for you soon!)
Drill: attacker in guard, makes punches; control attacker with guard, then either kick off or make arm bar
ADVANCED CLASS (C2)
Drill: ground and pound drill; sprint to the other end of the room and come back
Mouth of Hand Punch
Mouth of Hand Punch - variation, use at a long-distance hook
Sweep with Heel Kick
Combo: Left/Right/Left/Right Mouth of Hand Punch/Knee/Sweep
Ground: Leg Triangle from Guard
Ground: Defense v. Leg Triangle
Drill: 1st person makes combination and sweeps 2nd person; 2nd person gets Guard and tries a Leg Triangle; 1st person makes the defense
Beginner Class (A2)
Front Kick Vertical Target
Knees
Combo: Front Kick Vertical Target/Knee
360
Choke from Behind with a push
Resistance Drill: attacker makes Choke from Behind with aPush; defender defends; attacker steps away and throws a 360 attack; defender defends and continues with counterattacks
Intermediate Class (C2)
Focus Mitts: 3 rounds x 2 minutes each
Outside Slap Kick
Inside Slap Kick
Inside Defense v. Left/Right
Defense v. High Round Kick (2 & 3 points)
Defense V. High Round Kick (Covering)
Drill: defender eyes closed, defend Left/Right straight punches or High Round Kicks
Ground- Arm Bar from Guard
Advanced Class (C2)
Thai Pads- 2 rounds x 5 minutes each- Opposite Stance; combos, kicks, sprawls, knees and elbows, on instructors signal "Down" the striker gets on the ground and pad holder mounts striker; striker must improve position; get up and continue working combinations on the thai pads.
Gun from Front Review
Gun from Behind (touching)
Long Gun from the Front- Live Side
Knife- off angle upward stab (live and dead side)
Drill: Eyes closed, any of these weapons
Beginner (A2)
Punches- L/R Combination
Round Kick- Emphasize Switch Round Kick
Muay Thai Pads:
Round 1- L/R Combination/Switch Round Kick (Left Leg)
Round 2- R/Left Combination/Round Kick (Right Leg)
Round 3- L/R combination/switch round kick/R/L Combination/Round Kick
Choke from Front (1 hand)
Ground Side Position
Ground Movement
Get Up from Ground from Side Position- both sides
Drill: Kick and Get up, then either punch pad or defend choke
Intermediate (C2)
Drill: Upside Down Pyramid!
Fast, Strong and Super Aggressive!
45 sec- Non- Punches, Elbows & Headbutts
10 sec Rest
35 Sec- Non- Stop POWER Round kicks (both legs)
10 sec Rest
20 Sec- Non-Stop knee Strikes
10 Sec Rest
20 Sec- Non- Stop Front Kicks- Groin (both legs)
10 Sec Rest
35 Sec- Non- Stop Knee strikes
10 Sec Res
45 Sec-Non- Punches, Elbows & Headbutts
Ground- getting up (quick review)
Ground- foot grab, strip
Ground- foot grab, spin inward
Ground- foot grab, spin outward
Barricade Drill: defender starts on the ground with eyes closed; foot is grabbed, and he must make the appropriate defense and get up; then he must go through a barricade of pep[;e with pads; after he gets through, he makes a defensive front kick followed by 6 knees
Advanced (C2)
2 Front Kicks with a Switch
2 Straight knees with a Switch
Knife – off angle upward stab (live and dead side)
Knife – off angle downward stab (live and dead side)
Knife – off angle straight stab (live and dead side)
Drill: Groups of 4-5; one defender, 10 Burpees, 30 seconds non-stop strikes from mount, then get up and defend non-stops attacks, Level 1, 2 & 3, plus Knife.
BEGINNER (A2)
Warmup Drill: Knee Speed/Power/GO!
Striker holds padholder in Muay Thai Clinch and sends knees based on instructor cue. “SPEED”=alternating knees as fast as possible, focusing on speed
“POWER”=lower frequency knees focusing on as hard as possible, focusing on form.
“GO!”=Mix of speed and power.
Palm Heel Strike
Drill:
Striker eyes closed. Padholder cues from any angle (front, side, rear). Striker opens eyes, turns to face pad (if necessary) and sends a burst of palm heel strikes until padholder cues to reset. Striker can send side/rear strikes while turning, if known.
Elbows 4-7
Drill:
Similar to above, but striker is cued for and sends appropriate elbow, turns to get padholder into clinch and send all out knees until told to reset.
Choke from the Front with a Push
INTERMEDIATE (C2)
Warmup Drill: Stomp Relay
Groups of 2. Both begin at one of the gym with a KS on the ground, curve down. One begins all out stomps on the pad. The other moves to the opposite end of gym and back, by assigned movment (run/sprint, shuffle, bearcrawl, etc.) to relieve striker.
Defensive Front Kick
Drill: Walking Kicks
Beginning at one end of the gym, striker kicks padholder across room with DFKs, alternating kicking after each kick.
Ground - Kick off from Guard
Ground - Guard Reversal
Final Drill: “Free Roll”
One partner is in other’s guard. Both attempt to gain/keep dominant position. Person on bottom can use any known techniques, but should emphasize Kick Off/Guard Reversal if possible.
ADVANCED (C2)
Warmup Drill: Retzef Combo
Padholder with Tombstone held to chest. On instructor’s cue of “GO!”, the striker sends a constant series of strikes consisting of overhand, straight and uppercut punches using both hands. Goal is to move as fluid and fast as possible, minimizing time between strikes.
Perform several rounds beginning slow and working up to full speed.
Chops (inside and outside)
Mouth of Hand Punch
Combo:
Either chop/Opp Hand HF/Mouth of Hand Punch
Gun Front Review (Redirect + Punch)
Gun to the Side of the Head
Final Drill:
Striker returns to Retzef Combo above. Attacker approaches placing gun to striker’s head. For added intensity, instructor can cue to “RUN!” requiring the striker to sprawl, then run and touch the walls on opposite ends of the gym (doesn’t matter which they run/touch first) before returning to their padholder.
BEGINNER CLASS (A2)
Straight Punches
Drill: Find Your Partner
Straight Punch Low
Combo: Left/Low Left Punch/High Right Punch
Inside Defenses
Inside Defense v. Low Punch
INTERMEDIATE CLASS (C2)
Focus Mitts: Left/Right Combo (emphasize movement)
Inside Defense (review)
Inside Defense v. Left/Right
Bearhug from the Front, Arms Caught
Ground - Foot Strip
Drill: foot strip, then get up; attacker makes bearhug OR left/right combination and the defender must defend
ADVANCED CLASS (C2)
Overhand Right Punch
Combo #10: Overhand Right/Left Upper/Overhand Right
Headlock from Behind (review)
Throw: Headlock from Behind (attacker jumping on back)
Knife - hostage from behind
Drill: eyes closed, attacker either jumps on back or makes knife threat from behind
BEGINNER CLASS (A2)
Straight Punches
Combo: left/ right/right
Round kick (include forward leg)
Knees
Combo: left/right/ right/left round kick/right knee
Headlock from Behind
INTERMEDIATE CLASS (C2)
Focus Mitts: straight punches
Drill: focus mitts with disturbing
Hook punch
Armbar from Guard
Guard Reversal
Drill: groups of three; start with one attacker in guard; make arm bar or reversal, get up and make drill with focus mitts and disturbing; if you don't get up soon enough, pad holder strikes you until you get up!
ADVANCED CLASS (C2)
Thai Pads: 3 rounds, include sprawl
Long Gun Front- dead side
Knife Downward Stab v left Handed Attacker
Drill: eyes closed, either of these attacks
Beginner Class (A2)
Knees- First singles, then doubles, then triples; focus on thai clinch to hold
Round Kick
Combo- Round Kick/Knee with the same leg
Inside Defense
Headlock from Behind
Drill: Thai Clinch, non-stop knees, defend headlock from behind and then continue with knees.
Intermediate Class (C2)
Thai Pads, build to a combination of: Right Cross/Left Hook/ Right Round Kick/ Left Hook/Right Uppercut/ Switch Round Kick
Inside Defense v. Left/Right
Defense v. High Round Kick (2 & 3 Points)
Bearhug Behind Arms Free
Drill: Striker non- stop combinations on thai pads, defend Bearhug Behind Arms Free and continue with working the pads
Advanced (C2)
General Strikes to a large kicking shield
Drill: pile of pads in the middle of the room; students must crawl get a pad; if they don’t get a pad they are striking non-stop until the drill resets (make it tiring!)
Sweep with Heel Kick
Long Gun from Behind touching (both sides)
Gun from Behind (touching)- Looking over Right shoulder
Drill: Non-stop strikes on pad, defend Long Gun from Behind touching or Gun from behind touching.
Beginner (A1)
Punches- Left/Right Combination
Drill: partner calls out even numbers (mostly 2, 4, 6) and striker makes that many punches, leading with forwards hand. At least twice during the round, the partner calls out a number of higher than 10.
Front Kick Vertical Target
Ground Position- Movement
Ground Position- Front Kick
Ground Position- Getting up
Drill: Ground Position and Movement against partner holding a pad; when the partner moves in, the defender kicks the pad; if the partner moves back after the kick, the defender gets up; as the defender gets up, the partner moves forward again, and the defender makes front Kick Vertical Target and 6 straight punches; then reset.
Intermediate (C1)
Front Kick with Advance (fighting and neutral stance)
Combination- Front kick with advance/Downwards Hammer fist
Defense v. Front Kick (redirect)
Defense v. Front Kick (stopping)
Drill: Defender; eyes closed, attacker; gives a verbal signal and attacks with a Front kick or holds a pad at a distance for Front Kick with Advance.
Bearhug Front Arms Caught
Bearhug Front Arms Free (space)
Bearhug Front Arms Free (neck leverage)
Drill: 2- 1 minute rounds; Round 1- One defender- non-stop bearhug attacks
Round 2- One defender- non-stop aggressive attacks, any level 1 technique plus bearhugs
Advanced (C1)
Drills, Drills, & More Drills!
Horse Shoe Drill
Belt Drill
3 Round Drill
Tabatta Drill- 20 sec. work/ 10 sec. rest (Mix up strikes)
Knife- defense v. straight stab (both sides)
Advanced Gun- From the front assailant using off hand
Drill: Monkey in the Middle- non-stop attacks from Level 1-3, Knife- straight stab (including off hand) and Advanced Gun- from Front, assailant using off hand
BEGINNER (A1)
Basic Takedown Defense
Drill:
Groups of 2, Padholder with focus mitts. Padholder cues for number of Left/Right straight punches. Striker sends. Padholder can shoot in for sloppy takedown.
360 Defenses
Drill:
Same drill as above, but padholder can add 360 attack.
Side Choke
Final Drill:
Same drill as above but 3rd/roaming attacker can apply either side Side Choke. Defend and continue with drill.
INTERMEDIATE (C1)
Warmup Drill: Kick & Roll
Setup a pad line holding for front groin kicks. Strikers position in front of pad. On “GO!” all out front groin kicks. On “LEFT” or “RIGHT” strikers sprawl, roll to the appropriate pad and begin kicking again.
Front Kick w/ Advance (fighting and neutral)
Defense vs. Front Kick (redirect)
Defense vs. Front Kick (stopping)
Drill:
Defender stands eyes closed in fighting stance. Attacker gives verbal cue and sends a Front Groin Kick while holding tombstone pad. Defender defends kick appropriately and sends counters to pad. Attacker may also may cue and hold for an advancing front kick from the defender.
Bearhug Front - Arms Free (Leverage on the Neck)
Final Drill:
Add Bearhug Front option to the above drill.
ADVANCED (C1)
Warmup Review:
Forward, Backward Rolls, Forward Roll to Back Fall Break
Technique Review Drill:
1 Defender/1 Padholder.
Padholder moves around defender and cues for any elbow strike. Defender sends, turns and sends combative burst. Build to 2 then 3 elbows per cue (Elbows 1-4 only, 5-7 still only 1).
Full Nelson - Finger Strip
One Arm Shoulder Throw
Sweep w/ Front Kick
Full Nelson - Sweep
Final Drill:
Groups of 3. Striker sends all out straight punches. Attacker applies any attack (based on level) with bias toward Full Nelson. Defend appropriately and return to striking.
BEGINNER CLASS (A1)
Straight Punches
Drill: Belt Drill!
Front Kick (groin)
Knees
Combo: Left/Right/Groin Kick/Right Knee
Choke Front (2 handed)
INTERMEDIATE CLASS (C1)
Uppercut Punch
Drill: work on short uppercut that does not telegraph
Combo: Right Upper/Left Hook
Combo: Left Upper/Right Straight
Advanced Technique: Knife Straight Stab
ADVANCED CLASS (C1)
Free Work on Combatives
Drill: interference drill
Ground - defend kicks while attacker is standing (like defending round kicks); get up when possible
Knife - Downward Stab
Knife - Forward Slash
Drill: start from kneeling position, then from lying down; get up and make defense v. downward stab or slash
Knife - defend when the attacker is standing up; kick at hands and shins until you have time to get up