BEGINNER CLASS (B1)

Straight Punch with Advance

Straight Punch with Retreat

Round Kick

Drill: A's hold for B's at one end of the mat. On instructor's "GO!" B's make Straight Punch with Advance all the way across room and at the end of mat, make a round kick right or left depending on A's hold. Then B makes Straight Punch with Retreat all the way back. Once A and B reach beginning point, they switch. Have students attempt to get the most rounds in as a team in 2 minutes. Winning team does not do 5 burpees.

Choke from the Side

Round Kick from the Ground

Drill: Groups of 3; A's hold pad; B's are Strikers/Defenders; C's are attackers. A holds for 4 Straight Punches with Advance, 4 Straight Punches with Retreat, and 2 round kicks right, 2 round kicks left. At any time, C can apply Choke from the Side OR give verbal cue of "DOWN" and B makes Round Kick from the Ground.

 

INTERMEDIATE CLASS (B1)

Hook Punch

Uppercut Punch

Drill: Focus mitt combinations 8 (Rear Uppercut/Lead Hook/Cross), 9 (Lead Uppercut/Cross/Lead Hook), and 10 (Cross/Lead Uppercut/Cross)

Drill: 30/60/90

30 Seconds: Nonstop Punches

15 Seconds Rest

60 Seconds: Knees in the Thai Clinch

15 Seconds Rest

90 Seconds: Striker starts with straight punches, on instructors call of “SPRAWL", defender sprawls, gets up and changes to Knee strikes. Switch strikes after every sprawl.

Basic Takedown Defense (quick review)

Inside Defense with Counter v. Left Punch

Inside Defense with Counter v. Right Punch (2 counters)

Inside Defense with Counter v. Right Punch (1 counter)

Drill: A can throw a left or right straight punch. B defends with an inside defense with counter from above with follow-up combatives.

Drill: Non-compliant Attacker: During follow-up combatives, A can make the beginning of a takedown by attempting to put shoulder to B's torso/waist and hands behind their legs. B should intercept with Basic Takedown Defense.

 

ADVANCED CLASS (B1)

Thai Pads

Round 1: Free work using combinations 1K-10K

Round 2: Free work. Add the following covering defenses and counters: Cover against the left hook and counter with a 7, cover against the right hook and counter with a 6,

Round 3: Free work. Add cover against the left hook to the body and counter with an 8, cover against the right hook to the body and counter with a  9

Full Nelson – finger strip

Full Nelson – throw

Full Nelson – sweep

BEGINNER CLASS (B1)
Palm heel strike
Round kick
Movement drill: alternate power palm heels and round kick from opposite leg on tombstone or Thai pads down the length of the mat. Then have the pad holder stand at angles to the front and side of the defender (in neutral stance). On the pad-holder’s command to go, the striker turns, delivers a palm heel/round kick combo.
Headlock from behind

INTERMEDIATE CLASS (B1)
Warm up: shrimp across mat. Forward single and two-leg shrimp backwards, side shrimp, and forward shrimp. Have students get used to the movements, then put them in a “shrimp box:” two strokes backwards, side, forwards, and side.
Ground- back fall break
Ground – forward roll
Ground – backward roll
Drill: Defender starts with eyes closed, attacker bumps hard from front or back. Defender does fall break or roll, then pops up and strikes the tombstone until “time” is called.
Ground – elbow escape
Drill: attacker has focus mitts or boxing gloves and tries to slap the defender’s shoulders. Defender must escape from a determined attacker in full mount while defending punches. 

ADVANCED CLASS (B1)
Focus mitt drills (MMA gloves or bare knuckles): Round 1- combos 1-10 with uppercut variable (last punch of combo is uppercut), Round 2- add elbow variable (add either elbow #1 or elbow #6 to the end of the combo, using opposite hand of last punch), Round 3- headbutt variable (same as elbow, but with head)
Jumping spinning back kick
Long gun from the front – live side
Drill: one attacker gives focus mitt combos while another attacker attacks with long gun, making sure to present live side. Repeat as desired.

BEGINNER CLASS (B1)

Quick combative review -- this is a self defense heavy lesson plan!

Choke from Behind with a Push

Choke from the Front with a Push

Drill: eyes closed, either attack

 

INTERMEDIATE CLASS (B1)

Uppercut

Focus Mitts: Combo #8 (right uppercut/left hook/right straight)

Focus Mitts: Combo #9 (left uppercut/right straight/left hook)

Defense v. Uppercut

Light sparring, emphasize uppercuts

Ground: trap and roll

 

ADVANCED CLASS (B1)

Focus Mitts: 3 rounds of 2 minutes

Clinch: striking and covering from the clinch

Gun from the Front (2 handed)

Gun Across Counter Top

Drill: gun defense with resisting attacker (pulling on weapon, punching at defender, etc. -- use headgear)

 

Beginner (B1)

Straight Punch with Advance

Straight Punch with Retreat

Drill: Striker; eyes closed, Pad holder holds pad at a close distance for a bit further away from striker and gives a verbal signal, striker makes either Straight Punch with Advance OR Straight Punch with Retreat.

Choke from the Side

Ground: Front Kick

Drill: Groups of 3, 1 Large Pad; Defender; on their back, Front Kick from Ground, get up and follow up with counter attacks, attacker makes a Choke from the side; Defender; defend and reset.

 

Intermediate (B1)

Side Kick (with and without advance)

Back Kick

Combo: Side Kick/Back Kick (both sides)

360 with counterattacks

Choke Behind with a Pull

Drill: Attacker fights back!

Groups of 3; Defender; non-stop strikes on pad; attacker makes Choke Behind with a Pull, as the defender is making their defense, attacker takes a step back and makes a 360 attack. Defender; makes the appropriate defense and continues with counterattacks on pad.

 

ADVANCED CLASS (B1)

Thai Pads: 3 Rounds of 3 Minutes.

Round 1: Combos- Include Kicks, Knee, Elbows

Round 2: Opposite Stance- add sprawls

Round 3: Kicks and Knees ONLY- Pad holder may call kick and knee combos to make this round challenging for their partner.

Long Gun from the Front – live side

Long Gun from the side- dead side

Ground: Leg Triangle

BEGINNER CLASS (B1)

Straight Punch with Advance

Straight Punch with Retreat

Drill: Striker; eyes closed, Pad holder holds pad at a close distance for a bit further away from striker and gives a verbal signal, striker makes either Straight Punch with Advance OR Straight Punch with Retreat.

Choke from the Side

Ground: Front Kick

Drill: Groups of 3, 1 Large Pad; Defender; on their back, Front Kick from Ground, get up and follow up with counter attacks, attacker makes a Choke from the side; Defender; defend and reset.

 

INTERMEDIATE CLASS (B1)

Side Kick (with and without advance)

Back Kick

Combo: Side Kick/Back Kick (both sides)

360 with counterattacks

Choke Behind with a Pull

Drill: Attacker fights back!

Groups of 3; Defender; non-stop strikes on pad; attacker makes Choke Behind with a Pull, as the defender is making their defense, attacker takes a step back and makes a 360 attack. Defender; makes the appropriate defense and continues with counterattacks on pad.

 

ADVANCED CLASS (B1)

Thai Pads: 3 Rounds of 3 Minutes.

Round 1: Combos- Include Kicks, Knee, Elbows

Round 2: Opposite Stance- add sprawls

Round 3: Kicks and Knees ONLY- Pad holder may call kick and knee combos to make this round challenging for their partner.

Long Gun from the Front – live side

Long Gun from the side- dead side

Ground: Leg Triangle

BEGINNER CLASS(B1)
Straight Punch
Palm Heel Strike
Hammerfist Forward
Drill: Tombstone pad holder calls for a number between 1 and 6. Striker throws that number of hand combatives in broken rhythm (not just left/right), using a combination of Straight Punch, Palm Heel Strike, and Hammerfist Forward.
Drill: Striker begins with nonstop aggressive hand combatives. After 15 seconds, instructor calls "DOWN!" and both Pad holder and Striker move to kneeling, where Striker continues a flurry of hand strikes. After another 15 seconds, Striker safely gets on back, Pad holder stands over them, and Striker must throw hand combatives from the prone position. On instructor's call of "UP!" they move back to kneeling. The last 15 seconds should be with both Striker and Pad holder standing.
Choke from the Front (1-handed)
Choke from the Front with a Push
Drill: A/B Drill. A's stand in neutral position with eyes closed. B's are roaming attackers and can attack with Choke from the Front (1-handed) or Choke from the Front with a Push.

INTERMEDIATE CLASS (B1)
Headbutt Forward
Headbutt Side
Headbutt Backward
Drill: Striker begins in neutral with eyes closed. Pad holder gives verbal cue at very close range from either the front, side, or behind. Striker performs appropriate headbutt, then when pad holder takes a step back, follows up with mid-range Level 1 combatives, i.e. punches/palms, or hammerfist to side followed up by punches/palms until pad holder calls "TIME!"
Drill: Same as previous drill except instead of only taking a step back after the headbutt, Pad holder can stay in the same spot. If Pad holder does not take a step back, Striker should turn and face and follow up with frame-hold or clinch knees until Pad holder calls "TIME!"
Choke Behind Against Wall                                                                £
Choke Behind with a Pull
Drill: A/B Drill: A's line up facing wall. B's are roaming attackers and can attack with Choke from Behind Against a Wall, Choke from Behind with a Pull, or grab a pad and verbal cue for Headbutt Backward to follow up combatives (hand strikes or knees) until B calls "TIME!"

ADVANCED CLASS (B1)
Jumping Spinning Back Kick
Drill: Shared Interval Round 1: Partner groups; 1 curved kick shield; 4 minute round. 15 seconds maximum effort, on instructor's call of "SWITCH" Partner A gives pad to B and immediately begins striking with the same combative B just completed. Combatives in this order: 1) hand combatives, 2) Front Kick Groin, 3) 2 punches and a push up, 4) Jumping Spinning Back Kick.
Drill: Shared Interval Round 2: Same as above with the following order of combatives: 1) Straight Punches, 2) Jumping Spinning Back Kick, 3) Round Kick to a Sprawl (alternating kicking leg), 4) clinch knees.
Gun to the Side of the Head
Drill: Groups of 3; 1 Pad holder; 1 Attacker; 1 Striker/Defender. Pad holder holds for any two hand combatives or 1 kick (round kick, Front Kick Groin, Front Kick to a Vertical Target, Jumping Spinning Back Kick, etc.). Striker must throw the appropriate combative based on the hold. Attacker can apply Gun to the Side of the Head at any time. Striker makes defense and immediately returns to striking pad.

BEGINNER CLASS (B1)
Elbow #4
Elbow #5
Drill: 1 striker, 1 tombstone pad holder. Striker starts in passive stance, pad holder bumps striker with pad. Striker delivers either elbow 4 or 5 and gets to control position as quick as possible. 3-5 combatives once in control position before resetting.
Headlock from Behind
Drill: Same as above, but now add headlock from behind to possible attacks

INTERMEDIATE CLASS (B1)
Uppercut back kick
Drill: Partners practice delivering uppercut back kick & turning into control position as quick as possible. Deliver combatives once in control position before resetting.
Ground - Headlock from side (weight forward)
Ground - Headlock from side (weight back)
Rodeo Drill: 1 minute rounds. Each partner gets to be attacker (Ground - headlock from side) for a full minute. Attacks may only shift weight forward & backward to prevent defender from escaping. Defender must escape as many times as possible in 1 minute.

ADVANCED CLASS (B1)
Jumping Spinning Back Kick
Thai Pads: 3, 1-minute rounds. Freework combinations. Mix in as many jumping spinning back kicks as possible.
Ground - Guillotine
Ground - Defense vs. Guillotine
Ground Sparring: 90 second rounds. Both participants try for submissions (maintaining a dominant position is a secondary objective). Light palm strikes are allowed, particularly if any participants attempt to simply hold on and stop trying to improve their position.

BEGINNER CLASS (B1)

Punches- Straight Punch

Straight Punch Low

Knee Strike (quick review)

Combo: Straight Punch Low, 4 straight punches, 2 knees

Inside Defense

Inside Defense v. Straight punch Low

Drill: defender eyes closed; inside defense or defense against a low punch

Headlock from behind

Drill: defender eyes closed; inside defense or defense against a low punch, Headlock from behind

 

INTERMEDIATE CLASS (B1)

Hook Punch

Combos #3 & 4

Combos # 6 (right straight/left hook/right straight) and 7 (left hook/right straight/left hook)

Defense v. Hook Punch (extended)

Defense v. Hook Punch (covering)

Inside Defense review

Drill: defend straight or hook (left only, then right only)

Sparring: light sparring, 50% speed, with straights and hooks

 

ADVANCED CLASS (B1)

Focus Mitts: 2 rounds of 2 minutes

Sparring drill (with gloves, etc.) – defend any single attack from the left hand; then any single attack from the right hand

Sparring drill: defend Left Straight/Right Round Kick OR Right Straight/Left Round Kick

Sparring drill: defend Left/Right/Left Round Kick OR Right/Left Hook/Right Round Kick

Sparring: 2 minutes rounds, 60% speed and power

BEGINNER CLASS (B1)
Punches-Straight
Front Kick Groin
Drill: Partner moves around with large pad, holds for punches or groin Kicks
Ground- Getting up
Ground- Front Kick
Ground- Round Kick
Drill: Movement,Kick, get, up, Groin kick followed by 4 straight punches
Headlock from behind

INTERMEDIATE CLASS (B1)
Headbutt Forward
Side Kick
Combination-Side kick, transition to face the pad, 2 punches followed by a forward Headbutt.
Drill- Groups of 3, Focus Mitts, Kicking shield; Basic combinations on focus mitts, Pad holder with the Kicking shield walks towards striker from either side and gives a verbal signal, striker makes todays combination and gets back to working the mitts.
360 with counters
Choke behind with a pull
Drill: Groups of 3, focus mitts; basic combinations, attacker makes choke behind with a pull or gives a verbal signal and makes 360, defender makes the appropriate defense and gets back to working mitts

ADVANCED CLASS (B1)
Stand up & Ground- Thai Pads, 3 rounds of 2 minute rounds
Round 1- Stand up- Thai Pads- Combinations, include kicks, elbow, knees
Round 2- Ground- Striker; on their back, pad holder mounts or hold striker in side control, striker works to gain a better position, reset.
Round 3- Stand up- Thai Pads - (opposite stance), combinations, kicks, knees, elbows, and sprawls
Full Nelson-Finger Strip
Full Nelson- Sweep
Ground- Leg Triangle from Guard

Beginner CLASS (B1)
Punches- Straight Punch
Straight Punch Low
Knee Strike (quick review)
Combo: Straight Punch Low, 4 straight punches, 2 knees
Inside Defense
Inside Defense v. Straight punch Low
Drill: defender eyes closed; inside defense or defense against a low punch
Headlock from behind
Drill: defender eyes closed; inside defense or defense against a low punch, Headlock from behind

INTERMEDIATE CLASS (B1)
Hook Punch
Combos #3 & 4
Combos # 6 (right straight/left hook/right straight) and 7 (left hook/right straight/left hook)
Defense v. Hook Punch (extended)
Defense v. Hook Punch (covering)
Inside Defense review
Drill: defend straight or hook (left only, then right only)
Sparring: light sparring, 50% speed, with straights and hooks

ADVANCED CLASS (B1)
Focus Mitts: 2 rounds of 2 minutes
Sparring drill (with gloves, etc.) – defend any single attack from the left hand; then any single attack from the right hand
Sparring drill: defend Left Straight/Right Round Kick OR Right Straight/Left Round Kick
Sparring drill: defend Left/Right/Left Round Kick OR Right/Left Hook/Right Round Kick
Sparring: 2 minutes rounds, 60% speed and power