BEGINNER (B2)
Straight Punches
Front Groin Kick
DRILL: Reaction 1
Groups of 2 (padholder, striker). Striker always throws 4 Straight Punches and 1 Front Groin Kick for each combo. The padholder determines the start of the combo by what strike is held for first, e.g. if FGK, then the striker begins with the kick and ends with punches and vice versa.

Side Hammerfist
DRILL: Reaction 2
Groups of 3 (2 padholders, 1 striker). Same drill as above, but additional padholder can approach striker for hammerfist strike. Striker should send SHF, then burst into new pad with straight punches before returning to original pad.
Front Choke 2-Hand Pluck

FINAL DRILL:
Groups of 2 (attacker, defender) with additional roaming padholders. Defender works choke defense. Roaming attacker can show up at any point in the defense and hold for Side Hammerfist. Striker sends SHF bursts in with straight punches before resetting.

INTERMEDIATE (D2)
360 Defense w/ Counter (only upper if time is an issue)
DRILL: Ground - Strikes while Mounted
Groups of 2 (one on back, one mounted). All out strikes (punches, elbows, hammerfists, etc.) from striker. On “SWITCH” pad is passed to person in mount (or on bottom, depending) and other person begins striking.

Ground - Trap, Buck and Roll

Advanced Technique : Ground - Downward Stab while Mounted
Combines downward stab defense w/ trap buck and roll. Defend knife with 360 and wrap. Buck and roll into guard. Control the knife arm while sending counters. Best takeaway is disarm by destruction, but can also strike or rub the knife hand on the concrete to open/disarm.

ADVANCED (D2)
Warmup Drill: Slow & GO! Straight Punches
360 Defense w/ Counter Review
Knife - Downward Stab
Sweep w/ Heel Kick
Knife - Downward Stab + Heel Kick*
*Caution that a sweep may not be the greatest idea due to getting closer to/falling on the knife, but sets up for a fun flow.

Ground - Trap, Buck and Roll (Review)
Ground - Downward Stab while Mounted
Flow:
(A) attacks with Knife - Downward Stab. (B) defends wraps and sweeps, then mounts (A). (B) begins stabbing (A) in mount. (A) defends, counters, regains knife and the flow resets. After several rounds, switch so (B) begins the flow.

BEGINNER CLASS  (B2)

Palm Heel Strikes

Elbow #1

Knees

Front Kick (groin)

Drill: Changing range: 4 palm heel strikes to Elbow #1 OR Front Kick (groin) to 4 knees.

Drill: Diving for the pads: Curved kick shield is centered on the mat with partners facing each other on opposite ends of the room. On instructor's call of "GO!" whoever touches the pad first gets to be holder and holds for non-stop palms OR Front Kick Groin until instructor calls "TIME!" Rotate one line to allow for different match-ups, change distance from pad, and/or have them begin prone, or make them bearcrawl to pad, etc.

Choke from the Front with a Push

Drill: Diving for the pads 2: Same drill as above except the person who touches the pad first can either hold for palms or FKG, OR can drop pad and apply Choke from the Front with a Push

 

INTERMEDIATE CLASS  (D2)

Basic Takedown Defense/spin on centerline

Round 1: Target recognition on curved kick shield for 2 straight punches, round kick on either side, or Front Kick Groin. Any time pad holder changes level and mimics takedown, striker uses basic takedown defense, spins on centerline and throws two knees.

Round 2: Now, after basic takedown defense and spin on centerline, pad holder takes a step back and holds for a round kick. Emphasize that we utilize the round kick when attacker was able to make space while pulling out of striker's frame hold.

Inside Defense v. Left/Right                                                                £

Inside Defense v. Left/Right (lean back and trap)                                        £

Inside Defense v. Left/Right (1 hand)

Drill: 5 for 5, attacker can throw the Left/Right combination and defender performs any of the above defenses OR attacker can mimic takedown and defender uses basic takedown defense/spin-on centerline.

 

ADVANCED CLASS (D2)

Chops (inside and outside)

Focus mitts

Round 1: Basic combinations 1Elbow-10Elbow. After every punch combination, finish with an elbow with the hand opposite to the final punch. For example, a 3 elbow is a jab/cross/lead hook/right elbow.

Round 2: Same combinations in Round 1, but add an inside chop after the elbow, using opposite hand, i.e. 3 elbow is jab/cross/lead hook/right elbow/left inside chop. Emphasize flow and that chop goes to neck where a punch or hammerfist might not have room.

Round 3: Replace inside chop with opposite hand with outside chop with same hand, i.e. a 2Elbow is left/right/left elbow/left outside chop.

Knife – defense v. forward slash

Knife – defense v. back slash

Drill: A is standing with eyes closed. B has knife and makes half speed slashing motions on A's neck and body to create stress. When B makes verbal cue and attacks with a large, swinging motion at full speed, A opens eyes and must defend against Forward Slash or Back Slash. Have attackers vary length of time they perform slow slashes for stress.

BEGINNER (B2)
Front Kick Vertical Target
DRILL: Recognition
Grps 2: Striker, Padholder. Grps set up in various locations. Striker neutral/eyes closed. Instructor designates some item to the be “exit” (cone, chair, etc.) Instructor cues “Begin!” Padholder gives verbal cue to Striker. Striker opens eyes, sends FKVT, scans room to find and get to “exit.” Groups repeat sequence for time as instructor moves “exit” throughout drill.

Elbows 1-3
DRILL: Cue & Do
Grps 2: Striker, Padholder. Striker neutral/eyes closed. Padholder moves around cueing for Elbow 1-3. Striker opens and sends as many of cued elbow until Padholder cues “RESET!”

Choke Front w/ Push

_________
INTERMEDIATE (D2)
Bobbing/Weaving/Slipping
360 w/ Counter
Headlock Reverse (Guillotine)

FINAL DRILL: Roaming Attacker/Role Reversal
Grps 2: Attacker, Defender. One person designated as roaming attacker. Grp attackers send hooks, 360, straights to defender. Roaming attacker chooses any grp attacker to apply Headlock Reverse. After defense, defender roams to new attacker. Previous roaming attacker begins defending against whoever is left from attacked group.
__________
ADVANCED (D2)
Chops Inside/Outside
Sweep w/ Heel Kick
Sweep w/ Forward Kick
DRILL: Sweep Surprise
Divide class into A/B. A’s spread out around room, neutral, eyes closed. B’s roam room performing either sweep on anyone with eyes closed. Repeat for time. Switch.

Knife - Slash Forward*
Knife - Slash Backward*
*After regular defenses/disarms, incorporate sweeps.

FINAL DRILL:
Same drill as above, but attackers cue for either knife slash

BEGINNER CLASS (B2)
Palm Heel Strikes
Drill: Groups of 2, small shield, Striker; Non stop palm heel strikes, on pad holders signal "slow", striker continues with Slow palm heel strikes, when pad holder says sprawl, sprawl come up, palm heel strike.
Front Kick Vertical Target
Knees
Combo- Front Kick Vertical Target, Knee strike (Same side)
Choke from the Front (2 Handed)
Choke from the Front with a Push

INTERMEDIATE CLASS (D2)
Basic Takedown Defense/Spin on the centerline
Knee strikes- Review
Drill: groups of 2; On Instructors signal "GO", striker delivers non stop knees, when Instructor says "Stop", striker stops striking but maintains control of the pad holder, pad holder changes levels and attempts basic takedown, striker stays engaged, maintains control and defends the takedown. If the striker disengages at any time, everyone does burpees.
Reverse Headlock from standing
Ground- Arm Bar from Guard
Ground- Guard Reversal

ADVANCED CLASS (D2)
2 Front Kicks with a switch
2 Straight Knees with a switch
Gun from the Side, Behind the Arm
Gun from Behind (touching)
Gun from the Side, in Front of Arm
Gun from the Front, Pushing into Stomach
Drill: Monkey in the middle, non stop Gun defenses- First round- Half speed. Second round- Fast and aggressive.

BEGINNER CLASS (B2)

Front Kick Vertical Target – work both legs at various angles

Ground – Back Position and Movement

Ground – Get Up

Drill: Outside, practice movement and getting up on grass, concrete, asphalt

Drill: Outside; ground movement, get up, make Front Kick Vertical Target

Knife – Downward Stab (if time)

INTERMEDIATE CLASS (D2)

Uppercut Punch

Hook Punch

Defense v. Hook (covering)

Defense v. Uppercut

Thai Clinch – include spinning on centerline and giving knees

Drill: Defend Right Hook/Left Uppercut Combo

Drill: Defend Right Hook/Left Uppercut Combo, then catch in Thai Clinch, spin, give knees

Drill: Review Level 1 Chokes (add Bearhugs from Level 2 if appropriate); as the defender makes counterattacks, the attacker should resist and begin punching (lightly); the defender should cover, catch in Thai clinch, and give knees to finish

ADVANCED CLASS (D2)

2 rounds of 2 minutes: Light sparring open palm

Downward Stab

Upward Stab

Drill: One defender/One attacker; light sparring open palm, at any given time attacker steps back to make space and attacks with knife. Make the appropriate defense and continue light sparring.

BEGINNER CLASS (B2)

Straight Punches

Knees

Elbows 2 and 3

Drill: Groups of 3; 2 kick shield holders; 1 striker. Striker begins by sending all out straight punches to pad. At any time, second kick shield holder can tap or give a verbal cue to the side or behind. Striker throws appropriate elbow depending on angle and follows up with 4 knees, and then immediately returns to throwing hard aggressive punches to punching pad.

Drill: Same as previous drill, but now when striker is throwing the elbow to follow up knees, the pad holder for punches sprints to a different spot in the room. Striker finishes their knees and must find original pad holder. Repeat.

Headlock from Behind

Drill: Same as previous drill except that pad holder cuing for elbow to knees can also drop pad and attack with Headlock from Behind. Striker will defend, and then return back to punching first pad.

 

INTERMEDIATE CLASS (D2)

Bobbing/weaving

Defense v. High Front Kick (redirect)

Partner drills; Boxing gloves and shin guards on

Round 1: Using gloves as focus mitts, A calls punch combinations 1-10. At any time, A can throw a hook with either hand at B. B defends by bobbing and weaving. If hook is to rear side of B's body, B counters with a combination 6. If hook is to lead side of B's body, B counters with a 7.

Round 2: A adds in attacking with a High Front Kick. B redirects and counters with a 6 or 7.

Ground – Guard Reversal

Drill: In addition to everything from Round 2, A calls "TAKEDOWN!" B either does back fall break or sits down safely. A gets in B's guard and B perform Guard Reversal. Both stand up and return to drill.

 

ADVANCED CLASS (D2)

2 Front Kicks with a Switch

All basic combatives on kick shield for target recognition. On instructor's call of "DOWN!" striker sprawls and throws a knee. On instructor's call of "SPRINT!" striker throws non-stop 2 Front Kicks with a Switch until they hear "TIME!" and then return back to target recognition.

Knife – kick from distance

Knife – defense v. downward stab

Drill: Ground, Pound, and Stab. Wearing a belly pad, A is at one end of the room with curved kick shield and knife. B is at other side of mat, eyes closed. A performs 30 Ground and Pound strikes on kick shield then picks up knife and sprints to B. A decides when to offer a verbal cue to B to open their eyes, or can choose to begin stabs with training knife to chest. If B has time, B should kick defense from a distance against the knife. Otherwise, B performs Defense v. Downward Stab. Repeat for time before switching.

BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Tombstone Drill: Pad holder calls for “Punches!” striker delivers 2-5 hammerfists forward. Pad holder calls for “Kick!” striker delivers groin kick followed by 1-3 hammerfists downward. Second round, add sprawls.
Choke from the Side
Drill: 2-4 people. Same drill as above, but now attackers bring on choke from the side randomly. Strikers must defend choke, finish the fight, and return urgently to striking the pad.

INTERMEDIATE CLASS (D1)
Headbutt Forward
Headbutt Backward
Focus Mitt Drill: 1 pad holder, 1 striker. Pad holder only needs 1 focus mitt. Pad holder holds focus mitt ~1 inch behind striker’s head. Mitt holder taps striker’s head with the mitt. Striker delivers backward headbutt, looks, delivers elbow #3 to turn around, and then delivers 3-5 combatives to the focus mitt (punches, elbows, headbutts forward) before resetting.
Ground – Headlock Side weight Backward
Ground – Headlock Side weight Forward
Scramble Drill: 2 people. 1 attacker, 1 defender. Defender has 60 seconds to get out of the ground headlock from the side. Attacker must hold defender in headlock for 60 seconds. Attacker may transition from weight forward to weight backward as necessary to maintain control of defender. If defender is successful before time limit, immediately resent and go again.

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Thai Pad Drill: Pad holder calls for combos “1-10 round” or “1-10 front”. All combos must be delivered with appropriate scissor kick at the end. 1^st round establish range. 2^nd round establish power. 3^rd round add sprawls.
Ground – Leg Triangle from Guard
Ground fighting Drill: Starting from full guard, partners have 30 seconds to either improve their position or submit their partners. Winner may rest for 30 seconds after round, while partner does AMRAP of burpees for 30 seconds. Next round, partners switch positions. After both people have started in both positions, everyone finds a new partner.

BEGINNER CLASS (B1)

Straight Punches: Left/Right/Right/move out of range as pad holder tries to touch with tombstone pad (be sure the punches have power, then move away)

Straight Punch Low

Inside Defense v. Straight Punch Low

Headlock from Behind

Drill: groups of 3; one person makes Straight Punch Low; second person defends; third person attacks puncher with Headlock from Behind

 

INTERMEDIATE CLASS (D1)

Focus Mitts: 3 rounds of 2 minutes, emphasize movement after combination

Fall Break

High Fall Break

Defense v. Choke Full Mount

Defense v. Headlock Full Mount

Drill: non-stop punches; on command of "down," the defender makes a fall break; second attacker jumps on top in full mount and makes Choke or Headlock; defender defends, gets back up, then continues punching

 

ADVANCED CLASS (D1)

Thai Pads (3 rounds of 3 minutes: focus on power; fewer reps per round are OK as long as maximum power is generated in each combo)

One Arm Shoulder Throw

Guillotine

Defense v. Guillotine

BEGINNER CLASS (B1)

Straight Punch – emphasize starting from passive stance, or other unprepared positions

Hammerfist Down

Knees — practice knees without grabbing

Choke from Behind with a Push

INTERMEDIATE CLASS (D1)

Side Kick

Back Kick

Drill: groups of three; punch pad, third person gives signal to make Side Kick or Back Kick.

Review Choke from the Side

Review Choke from Behind

Drill: Recognize Distance — kick, hammerfist, elbow, or choke defense (from the side or behind)

ADVANCED CLASS (D1)

Shuttle Run (start at one end of the room, sprint to first line and back, second line and back, third line and back, etc.) x 5; 1 minute rest between runs, but must do 15 push ups during rest

Gun Front

Gun Behind

Machine Gun Takedown, gunman standing behind the defender

BEGINNER CLASS (B1)

Left/Right Combination

Advancing Punch

Movement - backward and forward

Combo: Left/Right/move back out of range of jab/Advancing Right Punch

360 (use focus mitts)

Drill: pad holder moves around and either calls for the combination above or makes 360 attack

Front Kick Vertical Target

Drill: use light Front Kick Vertical Target to body to maintain distance; when pad holder says "punch," make the combo above

 

INTERMEDIATE (D1)

Hook Punch

Combo#6 and #7

Defense v. Hook (covering)

Defense v. Hook (extended)

Drill: attacker makes any combination of 2 punches (straights and hooks); defender defends and makes 1 counterattack; do several rounds with different partners

Drill: attacker makes any combination of 3 punches (straights and hooks); defender defends and makes 2 counterattacks; do several rounds with different partners

Note: if your class already has experience and you have more time, include uppercut and uppercut defense

 

ADVANCED (D1)

Overhand Right Punch

Combo: Left/Right Straight/Left/Overhand Right

Side Kick Review - emphasize using forward leg for Side Kick from fighting stance in a fighting context (rather than self defense)

Pucking/Rowing Defense v. Medium Side Kick

Sparring: include Side Kicks and Overhand Rights