BEGINNER
Knees w/ Clinch
Hammerfist Side
DRILL:
Grps 2, Striker, Padholder. Striker neutral/eyes closed. Padholder cues for either HF Side. Striker opens, sends, orients and finishes with Knees until Pad cues to “RESET!”
Choke Side
DRILL - FINAL:
Same as above, but partner has option of cueing with pad or attacking with Choke Side.
___________

INTERMEDIATE
Outside Defenses (1-2)
SPARRING - Trigger
Grps 2. A/B. Determine who will send trigger. Defender will begin with hands lower than fighting stancy. Attacker will send straight punch to begin round. Defender will attempt to defend, but regardless free sparring. 20 second rounds. Switch roles each round.
Choke Front Against Wall
DRILL:
Grps 2. Defender/Attacker
Rnd 1: Regular attack/defense
Rnd 2: Explore using Outside defense to intercept the choke.
SAFETY NOTE: Have attacker switch attacker to aim for lower chest or shoulders to avoid slamming choke on.
Choke Rear Against Wall
DRILL - FINAL:
Grps 2. Defender slowly circles in front of wall, eyes open. Attacker can decide to apply either Choke. If Front, Defender can attempt to intercept choke.
__________

ADVANCED
Axe Kick
Spinning Outside Slap Kick
DRILL: Hollywood
Grps 2, Attacker (glove on), Defender. Attacker holds weapon out in gloved hand. Defender performs spinning kick to slap it out of hand and get to exit. Instructor should designate an item to serve as the “exit,” moving it during the exercise to test awareness.
Hip Throw
Headlock Side, Spinning Inward
DRILL - FINAL:
Roaming Attackers. Defenders neutral, eyes closed. Attackers apply Headlock Spinning Inward. After defense, Defender attempts to mount/keep Attacker from gaining dominant position/getting to feet. If Attacker regains dominance/feet, s/he moves on to victim, while Defender resets for another attack.

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
Straight Punch
Elbow #4
Hammerfist to the Side
Round Kicks
Tombstone pads
Drill: Striker stands in neutral stance with eyes closed. Partner can give a shove or verbal cue to the side or behind. Striker makes either hammerfist to the side or Elbow #4 depending on target and follows up with 4 Drill: Same as previous drill, but now Striker follows up with 4 straight punches and 2 round kicks
Cash out: 45 seconds each: horseshoe drill
Choke from the Side
Drill – Groups of 3: 1 pad holder moves around and holds for punches or round kicks, 2nd attacker can Choke from the Side or give a shove from the side or behind with tombstone pad for either Hammerfist to the Side or Elbow #4 followed up by 4 straight punches and a round kick.

INTERMEDIATE CLASS
Side Kick
Thai Pads
Round 1: Basic combinations with kicks
Round 2: Add Basic Takedown Defense/Spinning on centerline followed up by 2 knees
Round 3: On every combination ending with a hook (3, 7, 9) Striker steps across centerline as if they overcommitted to hook or faked the hook to distract from foot movement and throws a lead leg side kick
Hair Grab from Behind
Drill: Groups of 3: 1 person holding thai pads; 1 defender; 1 attacker. Free work on the thai pads. Attacker can apply Hair Grab from the Side, Impending Knee or Hair Grab from Behind at any time. Defender makes defense and returns back to pad. Have Defender wear gloves to mimic loss of fine motor skill under stress.

ADVANCED CLASS
Thai Pads
Round 1: Combinations 1-10
Round 2: Double the kick and add sprawls
Hip Throw
Face to Face Throw
Drill: (Ground)Fight Gone Bad. 1 minute per station. 2 students per station to allow for partner work. Students immediately move to their next station with no break, but after they have completed an entire round, they get 1 minute rest. Three rounds of the following

Ground and Pound on dummy or curved kick shield
Hip Throw; 1 for 1 with partner (can just take this to the lift without bringing partner to the ground if only one crash pad)
(On pad) 4 punches to a sprawl, back and forth
Face to Face Throw
(On pad) 2 punches, basic takedown defense, 4 knees, back and forth

BEGINNER CLASS
Left/Right Combinations
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

Palm Heel Strike

Choke from the Front (1-Handed)

Ground - Side Position

Ground - Side Kick

Ground - Get Up (from side position)

Drill: groups of 3; eyes closed, attacker makes Choke from the Front; defender makes the defense; sometimes, the attacker says "Down!" and the defender must sit down (fall break, if your students know it and it is safe to do so); third person steps forward with pad; defender delivers a side kick, then gets up and does palm heel strikes until the holder calls "time."  Reset and continue.

INTERMEDIATE CLASS

Focus Mitts: 2 rounds of 2 minutes, :30 second break

Back Kick

Defensive Back Kick with a Spin

Bearhug Behind, Arms Free

Bearhug Behind, Finger Leverage

 

ADVANCED CLASS

Dutch Kickboxing Drills (using focus mitts to catch partner's punches, but defending kicks). For this set up, do 1 minute per person as attacker for each combination:

Combo #3 with low kick

Combo #3 with medium kick

Combo #4 with low kick

Combo #4 with medium kick

Headlock from the Side (review from Level 2)

Headlock from the Side, Spinning Inward

Drill: groups of 3; one person makes combos 3 or 4 with kicks, partner defends (defending now, not dutch drill!); at any time, the third person attacks the STRIKER with a headlock; striker makes the defense spinning inward, the resumes.

BEGINNER CLASS
Introduce focus mitts
Palm heel strike
Elbow 1
Round 1: Mitt holder calls a number between 1 and 4, Striker throws that many palm heel strikes beginning with lead hand
Round 2: Mitt holder can also call 1Elbow, 2Elbow, etc. and Striker will throw the called number of palm heel strikes and finish with an elbow, i.e. 2Elbow= lead palm/rear palm/lead elbow
Drill: Find your partner: Mitt holder and Striker repeat calls from previous round. At any time, instructor can call "DOWN" and Striker does a push-up while Mitt holder sprints to a different spot in the room. Striker must find them and do 2 hard palm heel strikes and a burpee until instructor calls "TIME!" Drill resets.
Choke from the Front with a Push
Ground – Back Position
Ground – Getting Up
Drill: A/B Drill. Attackers can apply Choke from the Front with a Push OR give a shove with pad and call "DOWN." Defender gets safely into ground position and tracks Attacker, then gets up for nonstop palm strikes until Attacker calls "TIME"

INTERMEDIATE CLASS
Thai Pads
Round 1: Basic combinations with kicks and knee
Round 2: Add Basic Takedown Defense/spinning on centerline
360 with Counterattacks
Defense v. High Round Kick (covering)
Drill: Defend haymaker using 360 with Counterattacks or Defense v. High Round Kick (covering)
Drill: Non-compliant attacker: After defending haymaker or High Round Kick, Attacker can mimic takedown, forcing Defender to make Basic Takedown Defense

ADVANCED CLASS
Mouth of Hand Punch
Drill: Target recognition on pad: 2 hand combatives, Front Kick Groin to Mouth of Hand Punch, Front Kick to a Vertical Target/Defensive Front Kick/Knee, Round Kick
Drill: Shared interval round: Partners switch pad every 15 seconds for 4 minutes. Max combatives as hard and fast as possible with the following
-Hand combatives (switch)
-Front Kick groin (switch)
-Knees (switch)
-2 round kicks right, 2 round kicks left
Gun from Behind (touching)
Advanced Gun – from the side or behind, assailant using off hand
Drill: A/B Drill with Gun from Behind (touching) or Advanced Gun – from the side or behind, assailant using off hand

BEGINNER CLASS
Warm-up Cauldron: Pad holders call for "punches" (combo 2), "kick" (groin kick), or "sprawl" (sprawl w/ knee strike after stand-up). Round 1 - striker delivers everything 1x per call. Round 2 - 2x per call. Round 3 - 3x per call
Review: Choke from Behind
Headlock from Behind
Circle-of-Death Drill: 1 defender, rest of class attacking constantly with either choke from behind or headlock from behind. Note: new attacks should come on the instant defender gets to control position.

INTERMEDIATE CLASS
Bobbing/Weaving/Slipping punches
Focus Mitt Drill Building Extended Combinations: Progressively add one step at a time to previous steps in order for students to build up to full combination (1:Slip/Jab, 2:Slip/Cross, 3:Bob & Weave/Left hook, 4:Bob & Weave/Right Hook, 5:Slip/Left Uppercut, 6:Slip/Right Uppercut)
Ground - Armbar from Guard
Sparring: 1 minute rounds. Partners start in guard position and attempt to submit each other. If submission occurs before end of round, reset to original positions and begin again. Next round, switch positions. Once both partners have fought from both positions, switch partners.

ADVANCED CLASS
Chops (inside & outside)
Review: Gun from the Front
Review: Gun from Behind (touching)
Gun from the Side in Front of Arm
Circle-of-Death Drill: 1 defender, rest of class attacking constantly. Gun from all directions. Add level 1, 2, & 3 self-defense techniques as needed for increased difficulty. Note: Attackers should bring on the next attack the instant defender gets to control position or strips a weapon.

BEGINNER CLASS
Warm-up Cauldron: Pad holders call for "punches" (combo 2), "kick" (groin kick), or "sprawl" (sprawl w/ knee strike after stand-up). Round 1 - striker delivers everything 1x per call. Round 2 - 2x per call. Round 3 - 3x per call
Review: Choke from Behind
Headlock from Behind
Circle-of-Death Drill: 1 defender, rest of class attacking constantly with either choke from behind or headlock from behind. Note: new attacks should come on the instant defender gets to control position.

INTERMEDIATE CLASS
Bobbing/Weaving/Slipping punches
Focus Mitt Drill Building Extended Combinations: Progressively add one step at a time to previous steps in order for students to build up to full combination (1:Slip/Jab, 2:Slip/Cross, 3:Bob & Weave/Left hook, 4:Bob & Weave/Right Hook, 5:Slip/Left Uppercut, 6:Slip/Right Uppercut)
Ground - Armbar from Guard
Sparring: 1 minute rounds. Partners start in guard position and attempt to submit each other. If submission occurs before end of round, reset to original positions and begin again. Next round, switch positions. Once both partners have fought from both positions, switch partners.

ADVANCED CLASS
Chops (inside & outside)
Review: Gun from the Front
Review: Gun from Behind (touching)
Gun from the Side in Front of Arm
Circle-of-Death Drill: 1 defender, rest of class attacking constantly. Gun from all directions. Add level 1, 2, & 3 self-defense techniques as needed for increased difficulty. Note: Attackers should bring on the next attack the instant defender gets to control position or strips a weapon.

BEGINNER CLASS

Elbow 1
Palm Heel Strike
Front Kick Groin
Front Kick to a Vertical Target
Drill: Distance Continuum: Pad holder begins at long range for Front Kick to a Vertical Target, then steps in for Front Kick Groin, a small step for Palm Heel Strike, and then finally into close range for Elbow 1.
Drill: Distance Continuum 2: After moving from long range into close range, pad holder will move back out again; Elbow 1 to Palm Heel Strike to Front Kick Groin to Front Kick to a Vertical Target.
Choke from the Front (2-handed)
Choke from the Front with a Push
Drill: A/B Drill: A's are roaming attackers and can make Choke from the Front or Choke from the Front with a Push. Defenders must threat discriminate and respond accordingly.

INTERMEDIATE CLASS
Focus mitts; 2 minute rounds
Round 1: Basic combinations 1-4
Round 2: Add combination 8 (Rear uppercut/Lead hook/Cross) and 9 (Lead Uppercut/Cross/Hook)
Round 3: Add combination 10 (Cross/Lead uppercut/Cross) and Basic takedown defense
Defense v. Straight Punch Low (quick review from Level 1)
Inside Defense with Counter v. Left Punch
Inside Defense with Counter v. Right Punch (1 counter)
Reverse Headlock Standing
Drill: A can attack B with a straight left punch, a straight right punch, or a straight punch to the body. If A manages to touch B's stomach with the Straight Punch Low, B leans forward and A applies Reverse Headlock Standing. B makes defense and partners immediately return to drill.

ADVANCED CLASS
Thai Pads; 3 x 3 minute rounds
Round 1: Free work
Round 2: 2 kicks for every combo with a kick
Round 3: Add sprawls
Knife--Kick from Distance
Knife--Defense v. Downward Stab
Drill: A/B Drill: B's are standing with eyes closed. A's can make verbal cue at a distance for Knife--Kick from Distance or begin (safely) making contact with training knife for Downward Stab.

BEGINNER CLASS
Hammerfist to the Side (and Rear)
Elbows #2 & #3
Threat Recognition Drill: 1 attacker w/ Tombstone. Defender stands in passive stance, eyes closed. Attacker approaches from side or rear and gets defender's attention. Defender identifies threat and delivers appropriate strike, then follows up with combatives
Headlock from Behind

INTERMEDIATE CLASS 
Basic Takedown Defense/Spinning on Centerline
Ground - Trap & Roll
Ground - Elbow Escape
Up/Down Drill: 1 attacker, 1 defender. 30-seconds standing: attacker tries to take down defender. 1 minute on the ground: attacker must maintain mount, defender must escape (continue to reset into mount until 1 minute is complete)

ADVANCED CLASS 
Cavaliers 1-4
Gun from the Side, in Front of Arm
Gun from the Front, Pushing into Stomach