Lesson Plans Friday, November 15, 2013

John Whitman
November 15, 2013

Beginner (B2)

Punches Straight

Drill: 10 Punches, 1 Push Up

9 Punches, 2 Push Ups

8 Punches, 3 Push Ups

7 Punches, 4 Push Ups

6 Punches, 5 Push Ups

5 Punches, 6 Push Ups

4 Punches, 7 Push Ups

3 Punches, 8 Push Ups

2 Punches, 9 Push Ups

1 Punch,   10 Push Ups

Knees (Regular and Round)

Basic Takedown Defense (Changing height, moving feet)

Drill: Movement with partner, pad holder changes height or attempts a basic takedown, striker defends and delivers 2 knee strikes.

Choke from Behind with a Push

Drill: Groups of 3, one large shield, defender; non stop knees, attacker; choke from behind


Intermediate (D2)


Focus mitts- 2 Rounds of 2 Minutes

Round 1:  Jab/Cross/Hook/Slip/Slip/Cross

Round 2:  Jab/Cross/bob & weave/Cross/Hook

360 Defense with Counterattacks

Inside Defense v. Left Punch (live side)

Drill: defend any 360 or left straight punch (with inside defense v. Left Straight Punch)


Advanced (D2) 

Light Sparring

Gun from Behind (touching)

Gun from the side Behind the Arm

Knife- Downward Stab

Drill: Groups of 3, Focus Mitts- Defender continuously works the following combiantion- Uppercut/Hook/Cross-, attacker; attacks with any of the above Self Defense techniques.




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