Beginner (B1)

Fighting Stance

Movement

One focus mitt on dominant hand and one curved kick shield, handle held at hip level with one hand for low round kicks. (Ensure students keeping knee bent and pad on top of quad, not at side of knee for safety.)

Round 1: Lead straight punch to rear leg low round kick, Cross to lead low round kick, hook palm to rear leg low round kick

Round 2: Double jab with small bursts left (for righties) to rear leg low round, cross to large step off angle lead leg low round kick

Round 3: No focus mitt. 5 low round kicks right, 1 burpee, 5 low round kicks left—switch. Then, 5 medium round kicks right, 1 burpee, 5 medium round kicks left—switch. Repeat for 3 minutes for max kicks.

Choke from Behind

Drill: Round Robin, Groups of 3: A is Padholder and lines up on one end of the mat. C at other end with eyes closed. B is in between. B runs to A and makes 10 straight punches, 2 right low round kicks and 2 left low round kicks. B then takes the pad. A runs to C and applies Choke from Behind. C defends and sprints to pad. Cycle through for 3 minutes.

Intermediate (D1)

Focus mitts

Round 1: All punch combinations finishing with Forward Headbutt

Round 2: All punch combinations beginning with Forward Headbutt/Elbow #1

Inside Defense v. Straight Punch Low (quick review)

Outside Stabbing Defense v. Front Kick

Drill: Groups of 2. Partners are both touching shoulders and knees, but only A can attempt a Straight Punch Low at any time. If B successfully defends, touching shoulders and knees continues. If A can land Straight Punch Low, B must lean forward and A throws a Front Kick. B defends using Outside Stabbing Defense. 1 minute 90 second rounds. Switch roles and then partners as time allows.

Drill: Groups of 3. Same as previous drill, except C is a roaming attacker and can apply any Level 1 attack from the side or behind on B.

Advanced (D1)

Partner and Kick Shield

Scissor Front Kick

Scissor Round Kick

Combative Stations: Multiple Lines of 4 or so depending on numbers (add G&P to a pad if you need to even the group numbers up). One minute at each station, non-stop, as hard and fast as possible. 10 seconds to transition to next pad. After full rotation, pad holders and strikers switch roles.

Round 1 Stations:

-Straight punches

-FGK

-Scissor Front Kick

-Knees

Round 2 Stations:

-2 palms to an elbow

-2 round kicks right/2 round kicks left

-Scissor Round Kick

-2 punches to a burpee

Advanced Gun – under the chin, in mouth, grabbing hair, etc.

Drill: Circle of Death: Groups of 4-5. 1 person in center is defender. Attackers can apply any attacks Defender has tested and Advanced Gun – under the chin, in mouth, grabbing hair, etc.