BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.
INTERMEDIATE CLASS (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360.
ADVANCED CLASS (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind- Defend with 2 Back Kick with a Switch (JUST KIDDING)
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch.
BEGINNER CLASS (B1)
Movement- Fighting Stance Moving Forward., Left, Right, Back
L/R Combination- Review
Straight Punch Low
Combination: Straight Punch Low, L/R Combination
Inside Defense v. Straight Punch Low
Drill: Groups of 2; Defender eyes closed; pad holder bumps defender and holds for today’s combination OR gives a verbal signal and makes a Straight Punch Low.
Choke from Front (1-handed)
Choke from Front with a Push
INTERMEDIATE CLASS (D1)
Round Kicks Low- Review
Side Kick (with and w/o advance)
Combination: Side Kick/Round Kick Low
Defense Vs. Hook (Covering)
Defense Vs. Uppercut
Drill: Focus Mitts: 2 rounds of 2 minutes; basic combination; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combination.
Choke from Behind Against Wall
ADVANCED CLASS (D1)
Warm up with basic self-defense techniques
Overhand Right
Combination: Overhand Right/L-Uppercut/Right Cross
Drill: Focus Mitts: 2 rounds of 3 minutes- Combinations, include today’s combination, sprawls and push ups.
One Arm Shoulder Throw
Drill: Non-stop self-defense techniques, One Arm Shoulder Throw when possible
Stick- Overhead Defense
Stick-Baseball Bat Defense
BEGINNER CLASS (B1)
Straight Punches
Drill: Sprint drill with straight punches, sprinting, and push ups
Hammerfist Forward
Knees
Drill: "go" and "time" on instructor command using straights, hammer fist forward, and knees
Choke from the Front with a Push
INTERMEDIATE CLASS (D1)
Focus Mitts (warm up)
Drill: Focus Mitts with disturbing
360 (review)
360 with Counterattack
Drill: attacker makes mostly straight punches; defender defends; if attacker makes 360 attack, defender makes the defense and counters, finishing the attacker
Choke from the Front with a Push (review)
Choke from the Front Against A Wall
ADVANCED CLASS (D1)
Sparring Drill: attack/defend/attack using combos 1-4
Sparring: 1 minutes rounds
Gun from Behind at a Distance
Machine Gun Takedown (from behind)
Drill: either technique based on the gunman's position
BEGINNER CLASS (B1)
Straight Punches
Drill: belt drill
Hammerfist Downward
Knees
Combo: Left/Right/Knee/Hammerfist Downward
Headlock from Behind (incorporate Hammerfist Downward after knees)
INTERMEDIATE CLASS (D1)
Side Kick
Drill: Side Kick from either side, then turn and continue with combatives
Choke from Behind with a Pull
Drill: eyes closed, Side Kick OR Choke from Behind with a Pull
ADVANCED CLASS (D1)
Thai Pads: Left/Right/absorb left low kick/Right/Left Hook/Right Round
Thai Pads: Right/Left Uppercut/Right/Left Round/block medium round kick/Left/Right
Stick Overhead
BEGINNER CLASS (A3)
Straight Punches
Elbows 1-3
Combo: Left/Right/Left Elbow – burst forward on elbow, and treat it a little like a left hook
Front Kick
Choke Front (2 hands) – for counterattacks, after the front kick make Left/Right/Left Elbow
INTERMEDIATE CLASS (C3)
Uppercut
Combo: right uppercut/left hook
Combo: left uppercut/right hook
Bearhug from Behind (arms free)
Bearhug from Behind (arms caught)
Bearhug from Behind (lifting)
ADVANCED CLASS (C3)
Thai Pads: Combos 1-4 – 3 rounds. After the first round, include sprawl/right cross with every combination
Double Leg Takedown – emphasize shooting to the lead leg to avoid a strong knee from the opponent’s rear leg
Side Control
Arm Lock from Side Control
BEGINNER CLASS
Tabata Punches: 8 rounds of 20 seconds on, 1o seconds off
Review Groin Kick and Elbow #1 quickly (this is a technique heavy class!)
Choke from the Front
Advanced Technique: Gun from Behind
Drill: eyes closed, Choke or Gun
INTERMEDIATE CLASS
Focus Mitts: Combos 1-4
Focus Mitts: Combos 1-4/cover v. hook/cross hook or hook cross; for example, if pad holder calls for Combo #1, he will catch the punch and make a hook with his free hand; striker must recoil his punch and cover, then give Cross/Hook as a counter. If pad holder calls for Combo #2, he will catch the left/right, then make a hook with his free hand; striker must recoil his punch and cover, then give Hook/Cross as a counter, etc.
Defense v. Low Round Kick (shin block)
Focus Mitts (both participants need shin guards); Combos 1-4, pad holder throws low round kick after striker makes combo
Headlock From The Side
ADVANCED CLASS
Round Kick
Jumping Round Kick
Gun From The Front
Knife - Downward Stab
Drill: eyes closed, gun or knife
BEGINNER CLASS (A3)
Straight Punches
Drill- Belt Drill
Basic Takedown Defense
Knees
Choke from Behind
Drill: as the defender makes Choke from Behind, the attacker tries to grab; the defender makes a Basic Takedown Defense, and continues with Counterattacks. Be sure this is done safely and slowly, especially at the beginning of the dill!
INTERMEDIATE CLASS (C3)
Uppercut Punch – Various distances
Drill: Pad holder holds focus mitt for single punches at various angles from Uppercut to Hook, and several angles in between.
Defensive Back Kick with Spin
Drill Groups of 3; one person practices Hook or Uppercut to focus mitts; third person holds kicking shield and calls out for Kick; the striker must deliver Defensive Back Kick with a Spin, and then return to punching
Bearhug Front, Lifting
Bearhug Behind, Lifting
ADVANCED CLASS (C3)
Side Kick Review
Defense against Side Kicks (review medium and high side kick defenses)
Jumping Side Kick
Gun From Behind
BEGINNER CLASS (A3)
Elbows 1-3
Palm Heel Strikes
Straight Punches
Drill: Groups of 3. 2 pad holders. 1 striker. Striker stands in center in neutral stance with eyes closed. Pad holders give a verbal cue or light push with the pad from the front, side, or behind. Striker must throw elbow in the appropriate direction, then turn toward the pad and follow up with 4 strong, fast hand combatives, either palms or punches, then resets back to neutral with eyes closed.
Drill: Same as above, except instead of only 4 hand punches/palms, striker sends non-stop hand combatives until second pad holder taps or gives verbal cue. Once striker is disrupted, they throw appropriate elbow and non-stop hand combatives until cued again. Remind students to vary the length of the strikes, sometimes letting them go for only a few strikes, other times having them work for longer.
Choke from the Front, 2 handed Pluck
Drill: Dizzy Drill. Groups of 3: 1 attacker, 1 pad holder, 1 defender.
Have defender stand in center with a stick. Defender holds the stick upright with one end on the mat. On instructor's "GO!" they run in a circle, spinning with their forehead touching the top of the stick. After 10-20 seconds (depending on equilibrium of the group), instructor calls "STOP!" Partners can apply Choke from the Front or tap with pad for the appropriate elbow followed up by 4 hand combatives.
INTERMEDIATE CLASS (C3)
Thai Pads and Shin Guards
Round 1: Combinations 1-4 with a kick.
Round 2: Combinations 1-4 with a kick. Pad holder can throw the low round kick to striker. Striker defends using the shin block.
Round 3: Puke round! 30 seconds power punches Left/Right combination. 30 seconds 2 round kicks right, 2 round kicks left. 30 seconds 2 punches and push-up. 30 seconds speed punches.
Bearhug from the Front, Arms Free
Bearhug from the Front, Lifting
Drill: Circle of Death. Break class into small groups of 3 or 4. 1 defender, everyone else is an attacker. Defender stands in neutral with eyes closed. Attackers can apply Bearhug from the Front, Arms Free OR Bearhug from the Front, Lifting OR any Level 1 self defense technique.
ADVANCED CLASS (C3)
Focus mitts; 4 minute rounds
Round 1: Free work on the focus mitts adding Spinning Outside Slap Kick to any combination ending in hook punch (combinations 3, 7, or 9). Show students how to use the hook to cover/distract from initial step across centerline that sets up spin.
Round 2: Focus mitts in opposite stance. Spinning Outside Slap Kick from opposite stance only required for black belts and black belt candidates.
Double Leg Takedown
Hip Throw
Drill: (Ground)Fight Gone Bad
One minute at each station. Call it at the last 5 seconds to allow for switch. Partners rotate stations together. 3 rounds, with 1 minute rest between rounds.
BEGINNER CLASS (A3)
Palm Heel Strikes
Review Elbow #1
Combos: “Jab/Cross/Rear elbow” and “Jab/Cross/Front elbow”
Ground – Back position & movement
Ground – Front kick
Ground – Standing up
Drill: non-stop Palm Heel Strikes and Elbows; when pad holder says “down!” the defender must sit down (FALL BREAK is OK if your students know it), then move and kick from ground until pad holder says “Up!” and defender must Get Up and continue striking; do 3 rounds alternating.
INTERMEDIATE CLASS (C3)
Heel Kick
Outside Defenses 1 & 2
Drill: Defender in fighting stance with eyes shut. Attacker verbally gets defender’s attention. Attacker will either hold a tombstone pad for a heel kick or burst in with a single outside straight punch. Defender must respond appropriately, turn and face ready to continue the fight, then reset. Safety Note: attacker must wait for defender’s eyes to open before bursting in.
Bearhug Behind Arms Caught
Bearhug Behind Arms Free
Drill: Same as above. Now add bearhug from the rear arms caught and arms free to the possible attacks. This time defender will continue to finish the fight before resetting. Note: Bearhug attacks do not require attacker to get defender’s attention verbally. Make it a surprise!
ADVANCED CLASS (C3)
Jumping Front Kick
Jumping Side Kick
Jumping Round Kick
Gun from the Front, Pushing into Stomach
Gun from Behind (touching)
Drill: Circle of Death. 1 defender, 2+ attackers. Drill primarily gun from the front, pushing into the stomach and gun from behind (touching). Mix in choke and bearhug defenses from lower levels for added stress. First 30 seconds is 50% speed on techniques. Last 60-90 seconds is 100% speed. Attackers must not allow defender to wait in between techniques. Once they establish control position, the next attack should be coming on.
BEGINNER (A3)
360 Defenses
Front Groin Kick
DRILL:
Grp 2, Striker/Defender, Padholder. Padholder sends 360 attack by swinging Tombstone. After defending, padholder either holds pad for 4 palm heel strikes + 1 front groin kick OR holds for 1 front groin kick + 4 palm heel strikes. Defender must see hold and react with appropriate combo.
Front Choke w/ Push
INTERMEDIATE (C3)
Uppercut Punch
Overhand Right
COMBO:
Tombstone. Striker sends any combination of uppercut, straight, overhand strikes, alternating striking hand, attempting to move as fast as possible.
Outside Defense vs. Right Punch
Bearhug Behind (Lifting)
ADVANCED (C3)
Thai Pad Work: 3x1 min rounds. Build Round House Kicks higher with every round.
Jumping Round Kick
General Defense vs. Medium to High Kicks
Tombstone* Work: 3x1 min rounds. Pad holder can send round house kicks for defense.
*Use tombstone for hooks, uppercuts as well.
Gun from Behind (touching)
FINAL DRILL:
Grp 2, padholder, striker/defender. Groups perform same as tombstone work above. Pick a group or two to grab guns and becoming roaming attackers for Gun Behind Touching.
Ready to build a stronger school with better training, better support, and a better network? Click here to submit your info and learn what it means to join the Krav Maga Alliance.