Lesson Plans Tuesday, June 28, 2022

John Whitman
June 28, 2022


DRILL - WARMUP: 3 Position Hammerfists

Groups of 2, Padholder, Striker. Based on instructor’s cue, Striker sends all out Hammerfists from Standing, Kneeling, or Back (Laying on back, pad held in front of face). Transition through positions for time.

Hammerfist Rear


Groups of 3, Striker, Pad1, Pad2. Striker sends all out Hammerfists to Pad1. Pad2 cues, Striker sends Hammerfist Rear, orients, and sends Hammerfirst burst to Pad2. Repeat for time.

Round Kick

Choke Side


Groups of 3, Striker, Padholder, Attacker. Padholder cues for either side Round Kick. Striker sends and sends Hammerfist burst until Padholder cues to reset. At any point, Attacker can apply Side Choke. Defend and reset.



Side Kick (with & without advance)

Choke Front Against Wall

Bearhug Front w/ Lift


Groups of 4, Defender, Pad1, Pad2, Attacker. Defender begins near/back toward wall, Pads on either side, Attacker in front. Pads cue for Side Kick. Attacker applies Bearhug or Choke Front Against Wall. Defend and reset.




Groups of 2, alternating Attacker, Defender. Attacker rushes in for Takedown, defend accordingly by stopping or spinning on centerline.

Face to Face Throw

Simple Takedown

Double Leg Takedown

Single Leg Takedown

Sliding Defense v. High Round Kick

DRILL - FINAL: Trigger Sparring

Groups of 2, alternating Attacker, Defender. Attacker sends High Round Kick for Sliding Defense. Defend and takedown, begin ground sparring for time. Repeat switching starting roles, then rotate partners.

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