BEGINNER CLASS (A1)

Palm Heel Strike

Drill: flurries of strikes on command

Hammerfist to the Side

Drill: eyes closed; pad holder pushes from either side, defender reacts with Hammerfist to the Side then continues with Palm Heel Strike until pad holder calls "Time!"

Choke from Behind

 

INTERMEDIATE CLASS (C1)

3 Round Drill to tombstone pad: round 1 -- left/right, one groin kick, one round kick, one sprawl with a knee; round 2 -- double everything; round 3 -- triple everything

Front Kick with Advance

Drill: eyes closed, passive stance; pad holder shoves defender and steps back; defender reacts with Advancing Front Kick

Bearhug Front, Arms Caught

Drill: eyes closed, either pad drill as above OR Bearhug Front, Arms Caught

 

ADVANCED CLASS (C1)

Focus Mitts: 2 rounds of 3 minutes, emphasize footwork and distance control (moving in and out)

Spinning Heel Kick

Focus Mitts: 1 round of 3 minutes, include basic combinations and sometimes call for Spinning Heel Kick

Gun from the Front

Gun from the Front, 2 Handed Technique

BEGINNER CLASS (A1)

Left/Right Combination

Front Kick Vertical Target

Basic Takedown Defense (self defense position for knees)

Drill: Left/Right/pad holder moves back a little/Front Kick Vertical Target OR Left/Right/pad holder closes distance/Basic Takedown Defense

Choke from the Front (2 hands)

Drill: attacker makes Choke from the Front; the defender defends; if the attacker then backs away, the defender should make Front Kick Vertical Target; if the attacker presses forward, the defender should control and continue with counters.

 

INTERMEDIATE CLASS (C1)

Focus Mitts: Single left and right straight punches and hooks

Uppercut - focus on this technique

Combo # 8 & 9

Footwork: work on pivoting left and right

Drill: left/right combo/pad holder pressed forward and a little low/striker feels the pressure, then pivots left and makes Combo#8

Drill: as above, but striker pivots right and makes Combo #9

Bearhug from the Front, Neck Leverage

 

ADVANCED CLASS (C1)

Duck Kickboxing Drills (catching with gloves, shinguards on); the partner should catch the punches but defend the round kicks. Go back and forth; 2 minutes for each combination:

Left/Right/Left Body Kick

Right/Left Hook/Right Body Kick

Left Body Kick/Right/Left Hook/Right

Right Body Kick/Left Hook/Right/Left Hook

Full Nelson Throw

Full Nelson Sweep

BEGINNER CLASS (A1)

Front Kick to a Vertical Target

Straight Punches

Knees

Drill 1: 1 attacker, 1 striker. Attacker with kick shield advances towards defender. Defender throws front kick to vertical target and then follows up with 6 straight punches. Strikers may start from fighting stance until they’re comfortable with range, then move to passive stance. Once in passive stance, attackers should make their advance faster and faster as striker has success delivering kick.

Drill 2: Now, Pad holder should move fast enough that Striker can't always make FKVT. When attacker comes in too fast, Striker hits frame-hold position to 4 frame-hold knees.

Drill 3: 30 seconds max straight punches standing, instructor calls "DOWN" and Striker and pad holder go to 30 seconds kneeling straight punches. Instructor calls "DOWN" one more time and 30 seconds hand combatives with striker on back and tombstone holder standing over them.

Choke from Behind

Final Drill: A's-B's-C's. A's are holding for Drill 2 from earlier. B's are Strikers/Defenders. C's are roaming attackers and can apply Choke from Behind to any B.

 

INTERMEDIATE CLASS (C1)

Headbutt Forward

Headbutt Side

Headbutt Backward

Focus mitts

Round 1: Basic combinations with a sprawl

Round 2: Striker stands close to wall with eyes closed. Mitt holder can orient them in any direction, and then gives a verbal cue. Depending on where holder stands, Striker makes Headbutt Forward, Headbutt Side, or Headbutt Backward, then turns and faces and makes an Elbow 1 followed up by Combo 8 (rear uppercut/lead hook/cross).

Defense v. Front Kick (redirect)

Defense v. Low Round Kick (absorb)

Defense v. Low Round Kick (shin block)

Drill: 3-step Isolation Sparring: A attacks B with 3 combatives in succession: the Low Round Kick with either leg or a lead hand straight punch. B can defend the low round kick with absorb or shin block and defends the jab with inside defense from Level 1. After defending, B will immediately attack A with the above in any order.

Drill: 3-step Isolation Sparring Round 2: Attacker can make low round kick with either leg, front kick with either leg, or jab.

Drill: 3-Step Isolation Sparring Round 3: Attacker can make low round kick with either leg, front kick with either leg, jab, or cross.

 

ADVANCED CLASS (C1)

Thai Pads

Round 1: All combinations

Round 2: Double the combination, i.e. when pad holder calls "2K" Striker makes a jab/cross/lead kick/jab/cross/lead kick

Round 3: Triple the combination + sprawls

Gun from the Front, 2 handed technique

Advanced Gun – from kneeling position

Drill: Ground, Pound, and Attack. A is at one end of the mat with a curved kick shield and B is stationed at opposite end with a gun on floor next to them. A makes 20 Ground and Pound strikes to pad and then sprints to B. B is doing 5 push ups and 5 air squats. If B is in push up position when A picks up gun, B makes Advanced Gun – from kneeling position. If B is doing air squats when A points gun at them, B makes Gun from the Front, 2 handed technique. After making defense, partners switch roles.

BEGINNER CLASS (A1)
Front Kick to Vertical Target
Drill: 1 attacker, 1 striker. Attacker with kick shield advances towards defender. Defender throws front kick to vertical target and then follows up with 3-5 combatives. Strikers may start from fighting stance until they're comfortable with range, then move to passive stance. Once in passive stance, attackers should make their advance faster and faster as striker has success delivering kick.
Ground - Back Position
Ground - Front Kick
Ground - Getting Up
Drill: 1 attacker, 1 striker. Strikers start on the ground in back position ~2 meters away from attacker. Drill starts when attacker advances on striker. Striker must deliver front kick in order to create enough space to safely get up. Strikers may deliver multiple front kicks (if necessary) and move on the ground away from attackers after kicking in order to get enough space to stand up. Once standing, strikers should follow-up with combatives. Note: Attackers should be persistent and always advance at the same speed during each round. Attackers should adjust their speed to help train strikers for success.

INTERMEDIATE CLASS (C1)
Uppercut Punch
Headbutt Upward
Headbutt Forward
Focus Mitt Drill: Round 1 - Combos 8 (uppercut/hook/straight) & 9 (uppercut/straight/hook). Round 2 - Cross/Uppercut/Headbutt & Lead Hook/Uppercut/Headbutt. Round 3 - Freework (pad holder should call for headbutts regularly)
Bearhug Front Arms Free (space)
Bearhug Front Arms Free (neck leverage)
A/B Drill: Half the class attacks, half defends. Defenders stand in passive stance, eyes closed. Attackers bearhug any defender from the front arms free (space & neck leverage)

ADVANCED CLASS (C1)
Spinning Heel Kick
Advanced Gun - under the chin, in mouth, holding hair (etc.)
Advanced Gun - from behind, attacker close (hug defense)
Circle-Of-Death: All self-defenses levels 1-3 along with both gun defenses listed above. Attacks should come in rapid succession (i.e. next attack starts the second defender gets to control position.

BEGINNER CLASS (A1)

Punches- Left/Right Combination

Elbows 1-3

Combination- Left/Right Combination/Right Elbow

Drill: 2 Rounds of :90 seconds

5 Push Ups

10x Left/Right Combination/Right Elbow

Choke from Behind

Choke from the Side

 

INTERMEDIATE CLASS (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)

Drill: 2- 1 minute rounds; Round 1- One defender- non-stop bearhug attacks

Round 2- One defender- attacker; aggressive attacks, any level 1 technique plus bearhugs

 

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 CLASS (A1)

Choke from the Front (2 handed)

Straight Punches

Drill: flurries of punches ("Go" and "Time" on instructor command)

Groin Kick - after the basic lesson, practice from a neutral position

360 (don't emphasize simultaneous counterattack, but the defender can control and give knees, etc.)

Drill: eyes closed, attacker either makes Choke from the Front OR pushes the defender and makes a 360 attacker

 

INTERMEDIATE CLASS (C1)

Focus Mitt Combos:

Combo #2/slip left jab/Right/Left Hook

Combo #3/slip right/Left Hook/Right

Combo #4/pull back from left jab/Right/Left Hook

Ground - Headlock Forward

Ground - Headlock Back

Ground - Headlock Bridge Over

Drill: attacker resisting, the defender must escape the headlock!

 

ADVANCED CLASS (C1)

Thai Pads: 3 rounds of 3 minutes each, with 1 minute rest; emphasize covering between combos -- the pad holder should throw jabs and hooks with the pads, the striker should remain covered.

Knife - Forward Slash

Knife - Back Slash

Drill: eyes closed, verbal signal, either forward or backward slash; SOMETIMES, instead of a verbal signal, the attacker should shove the defender.

BEGINNER CLASS  (A1)
Palm Heel Strikes
Elbows 1-3
Combination- Left/Right Palm heel strikes/Right Elbow-Work both sides
Knees- Focus on Muay Thai Clinch
Combination-Left/Right Palm heel strikes/Right Elbow/Thai Clinch- 4 knees- work both sides
Choke from the Side
Drill: Eyes Closed; partner gives verbal signal and holds for Palm heel strikes OR Knees OR makes a Choke from the Side

INTERMEDIATE CLASS (C1)
Hook Punch
Uppercut Punch
Combination-Right Uppercut/Left Hook/Right Cross/duck/Left Uppercut/Right Cross/Left Hook
Defense v. Low Round Kick (absorbing)
Defense v. Low Round Kick (shin block)
Light Sparring- Open hand; include Hooks, Uppercuts and Low Round kicks in combinations
Headlock from the Side

ADVANCED CLASS (C1)
Light sparring - one attack, one defend, short combinations
Light sparring - both attack, both defend, light contact
Gun from the Front, 2 handed technique
Advanced Gun- from kneeling position

BEGINNER (B3)
Eye Strike
Elbow #6
Focus Mitt Drill: pad holder holds one focus mitt approximately head level. Striker throws eye strike with lead hand, closes distance and throws elbow #6. Once comfortable with drill, both striker & pad holder may begin to move between combinations.
Choke from Front (1-handed)

INTERMEDIATE (B3)
Basic Takedown Defense/Spinning on Centerline
Review Bearhug Defenses (Front & Rear)
Bearhug Front (lifting)
Bearhug Behind (lifting)
Circle-of-Death: 1 defender, rest of class attacking constantly. All level 1 self-defenses + bearhug attacks with or without lifting.
ADVANCED (B3)
Gun from Behind at a Distance
Long Gun from Behind - Touching (both sides)
Circle-of-Death: 1 defender, rest of class attacks. All lower level self-defenses involving attacks from behind + hand gun from behind at a distance + long gun from behind (touching)

BEGINNER CLASS  (A1)

Elbow #1

Knees

Palm Heel Strike

Front Kick to a Vertical Target

Drill: Distance recognition: Pad holder gives a verbal cue at either close range for Elbow #1, mid-range for straight punches, or long range for Front Kick to a Vertical Target. Striker throws appropriate combative followed up by 2 knees.

Drill: Find your partner with bear crawl under pad-holder's legs. Instructor calls "DOWN" and Striker must drop to the ground and bear crawl under partner. Partner sprints to a different spot on the mat as soon as bear crawl almost finished. Striker sprints to pad holder and throws non-stop punches until instructor calls "TIME"

Wrist releases–emphasize disengage, make space, and move to a modified fighting stance

360 Defenses

Drill: Non-compliant attacker: Split groups into A’s and B’s. A’s stand with eyes closed. B’s are roaming attackers and can apply a wrist grab and walk away after defense is made OR can escalate after initial wrist grab defense by throwing a 360 attack.

 

INTERMEDIATE CLASS (C1)

Uppercut Punch–emphasize adjusting the length of the uppercut to distance of the target; a standard close uppercut has palm facing self, if target is further away the pinky rotates out and angle of the arm becomes more obtuse to ensure striker is still making contact with first two knuckles.

Defense v. Low Round Kick (shin block)

Focus mitts and Shin guards

Round 1: Combinations 8 (Rear uppercut/lead hook/cross) and 9 (lead uppercut/cross/lead hook)

Round 2: Combinations 1-10; make the last punch of every combination an uppercut, i.e. 3 = jab/cross/lead uppercut

Round 3: Mitt holder can throw low round kick at any time. Striker makes defense v. low round kick (shin block)

Headlock from the Side

Drill: A's-B's-C's: A's are touching B's shoulders or making low round kick. B defends low round kick with shin block. C's are roaming attackers and can apply Headlock from the Side to any B.

 

ADVANCED CLASS (C1)

Drill: Monkey in the Middle: 1 defender; 3-4 curved kick shield holders. Pad holders circle defender, and can give a verbal cue or tap. Depending on angle and distance, defender can make any of the following combatives: Front kick to a vertical target, side kick (with or without advance), back kick, defensive back kick with a spin, hammerfist side or behind, elbow to any angle, or straight punch. Pad holders should make sure to tap/verbal cue right away so there is virtually no rest between combatives.

Drill 2: After initial combative, defender follows up with non-stop hand combatives until they receive another tap or verbal cue.

Drill 3: At any time, instructor can call "DOWN!" and Defender must lay down, pad holders dog pile on top. On instructor's "UP!" Defender gets out from under pad holders as quickly as possible and returns to drill.

Advanced Gun -- from the front, assailant using off hand

Advanced Gun -- from the front, assailant pushing

Final drill: Drill 2, except any pad holder can drop pad and apply Advanced Gun -- from the front, assailant using off hand or Advanced Gun -- from the front, assailant pushing. As soon as defender makes defense, they should get a verbal cue/tap from new pad holder.

Beginner (A1)
Palm heel strikes
Ground - back position
Ground - getting up
Ground - front kick
Ground - round
Drill - P1 starts on their back in ground fighting position, eyes closes. P2 holds a kick shield either for a front kick or a round kick. P1 kicks (and spins towards the target if necessary), gets space, gets up, and delivers palm heel strikes on the pad until the padholder calls "time." Repeat.

Intermediate (C1)
Hook punch
Uppercut punch
Headbutt forward
Focus mitt combinations: use combinations 1-10, but with the "headbutt" variable, where the striker adds a headbutt to the end of the combination
Bearhug front arms caught
Bearhug front arms free
Bearhug front arms free (neck leverage)
Drill: attacker chooses type of bearhug, but attacker is also holding a pair of focus mitts. While the defender works through their defense the attacker holds the focus mitts in various positions representing targets. The defender recognizes these targets and strikes accordingly (no verbal cues)

Advanced (C1)
Review spinning on center line/clinch work
Range rover drill: Emphasize slow, controlled work and direct contact to specific targets. Both partners take turns calling out "hands," "legs," "grappling," or "dirty fighting," commands for their partner to follow. One partner throws, the other partner reacts realistically. "Hands" is any upper body strike (hammerfists, punches, elbows, etc.); "legs" is any kick, knee, or stomp...
Knife - defense vs downward stab
Knife - defense vs upwards stab
Knife - defense vs straight stab
Drill: defender starts in a corner (on a padded wall, if possible), and a knife-wielding attacker tries to keep them in the corner while stabbing as much as possible. Extra "helpers" can help keep the defender in the corner with kick shields if necessary.