Lesson Plans Friday, April 26, 2013

Hammer Fist Strikes-Forward
Hammer Fist Strikes- Downward
Drill: Tabatta Strikes
2ppl/1 punching shield
8 Sets – 20 sec. of intense work, 10 sec. of active recovery (Slow strikes during the 10 sec)
-Alternate, Downward and forward Hammer fist each round.
Defensive Front Kick
Self Defense:
Choke from Front- One Handed Pluck
Choke from the Front with a Push
Drill: 2ppl/1 Defender/Attacker
Defender- Eyes Closed
Attacker- Choke from the Front
-Choke from the Front with a push
Defender- Make appropriate defense
Ground- Getting Up
Drill: 2ppl/1 kicking Shield
Striker-Ground Back Position
Pad Holder- At a distance, advance towards striker (not too fast)
Striker- Proper Get Up, once the pad holder is in kicking range, execute a Defensive front kick followed by counter attacks until pad holders calls “Time”

Drill: Pyramid
2pp/1 punching shield
30 sec- Non stop, fast, aggressive and strong strikes
20 sec- Rest
45 sec- Non stop, fast and strong Front Kicks-Groin
20 sec-Rest
60 sec- Clinch Position- Non stop, strong and aggressive Knee strikes
20 sec-Rest
90 sec- Mix it up!!
Front Kick with Advance
Side Kick/Hammer Fist
Strike Defenses:
Reflexive Defense
Outside Stabbing Defense
Self Defense:
Choke From Behind with a Pull
Hair Grab From the side (Impending Knee)
Ground- Defense v. Head Lock Full Mount
Drill: 3ppl /1 Defender/ 1 Attacker/1 Pad holder
Defender-On their Back
Attacker- Head Lock from Full mount
Defender-Defend, get up quickly and advance towards pad holder with counter attacks.
Attacker-Choke from Behind with a Pull or Hair Grab from the side
Defender- Defend and reset

A/B Drill w/sprawls:
(Please see video)
** Must do 3 Sprawls before sprinting to the other pad
Focus Mitts:
– Combo # 6 (Cross/Hook/Cross)
– Combo # 7 (Hook/Cross/Hook)
– Jab/Over Hand
Front Kick/Round Kick with a Switch
Spinning Back Kick
Self Defense:
Full Nelson- Sweep
Full Nelson- Throw
Ground- Leg Triangle from the Guard

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