Lesson Plans Friday, January 15, 2016

John Whitman
January 14, 2016


Basic Takedown Defense

Straight Punches – Use focus mitts

Elbow #1

Combo: Left/Right/Right Elbow

Drill: Left/Right/pad holder moves forward/defender makes Basic Takedown Defense/Elbow #1 to focus mitt

Choke Front

Choke Behind

Drill: eyes closed, either choke



Focus Mitt/Disturbing Drill — left/right combo on command, partner striking with mitts to disturb; defender must cover

Uppercut Punch

Combination: Right uppercut/Left Uppercut/Right uppercut/Left Hook/Right Cross.

Bearhug Front, Arms Caught

Drill: Focus Mitts: combinations on focus mitts, any level bearhug front, arms caught- incorporate uppercuts in your counter attacks.



Warm up punches and kicks

Super Tabata drill: 2 rounds 50 seconds on, 10 seconds rest of punches; 2 rounds of kicks; then 2 rounds of Knees.

Gun Behind

Gun Behind Walking

Gun Behind Distance

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