BEGINNER CLASS Straight Punch Hammerfist Downward Round Kick Drill: STACKED! Round 1: 30 seconds maximum effort Straight Punches, 15 seconds rest Round 2: 30 seconds Straight Punches, 30 seconds Downward Hammerfists, 15 seconds rest Round 3: 30 seconds Straight Punches, 30 seconds Downward Hammerfists, 30 seconds 2 round kicks right and 2 round kicks left Choke from Behind with a Push Drill: Round Robin; Groups of 3 A/B/C: A holds for punches at one end of the room; at the other end, B stands with eyes closed; C makes Choke from Behind with a Push to B; B defends, then sprints across the room ..read more

BEGINNER CLASS Straight Punch with Advance Inside Defenses Choke From The Front With A Push Drill: attacker makes Choke With Push; defender defends; attacker breaks off and then makes a right Straight Punch. Defender defends and continues with counterattacks. For a more advanced version of the drill, use right OR left straight punch.   INTERMEDIATE CLASS Focus Mitts: 2 rounds of 3 minutes; emphasize step and pivot to change angle 360 With Counterattacks Choke From The Front Against A Wall Drill: attacker makes Choke Against Wall; defender defends and spins away; attacker makes right 360 a ..read more

BEGINNER CLASS Straight Punch with Advance Straight Punch with Retreat Round Kick Drill: A’s hold for B’s at one end of the mat. On instructor’s “GO!” B’s make Straight Punch with Advance all the way across room and at the end of mat, make a round kick right or left depending on A’s hold. Then B makes Straight Punch with Retreat all the way back. Once A and B reach beginning point, they switch. Have students attempt to get the most rounds in as a team in 2 minutes. Winning team does not do 5 burpees. Choke from the Side Round Kick from the Ground Drill: Groups of 3; A’s hold pad; B’s are Strik ..read more

BEGINNER CLASS Advancing Straight Punch Hammerfist Forward COMBO: Advancing Straight + Straight/Hammerfist Mix Burst DRILL: Grp 2, Padholder, Striker. Striker sends combo above then step pivots about 90 degrees to either side of padholder. Pad holder reorients to striker to repeat combo. Headlock Rear FINAL DRILL: Grp 3, Padholder, Striker, Attacker. Same combo as drill above, but attacker can apply Headlock Rear. _________ INTERMEDIATE CLASS Choke Rear w/ Pull Ground - Fall Break - High Ground - Trap, Buck and Roll DRILL - FINAL: Grps 2, Defender, Attacker. Attacker begins neutral, eyes close ..read more

BEGINNER CLASS Advancing Straight Punch Hammerfist Forward COMBO: Advancing Straight + Straight/Hammerfist Mix Burst DRILL: Grp 2, Padholder, Striker. Striker sends combo above then step pivots about 90 degrees to either side of padholder. Pad holder reorients to striker to repeat combo. Headlock Rear FINAL DRILL: Grp 3, Padholder, Striker, Attacker. Same combo as drill above, but attacker can apply Headlock Rear. _________ INTERMEDIATE CLASS Choke Rear w/ Pull Ground - Fall Break - High Ground - Trap, Buck and Roll DRILL - FINAL: Grps 2, Defender, Attacker. Attacker begins neutral, eyes close ..read more

BEGINNER CLASS 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 kic ..read more

BEGINNER CLASS Hammerfist Forward Hammerfist Downward Drill: Working in pairs, 1 tombstone holder, 1 striker. During the round striker throws broken hammerfist flurries. Instructor calls either, "standing," "on knees," "on the ground". The pair must transition to those positions as quickly as possible while (preferably) maintaining the ability to strike. Hammerfists standing and from knees will be forward. Hammerfists on the ground will be downward while striker is in mount. Choke from the Front (1-handed) Roaming attacker drill: Have 2-3 designated attackers, rest of class working in pairs; 1 ..read more

BEGINNER CLASS Punches Straight Round Kick Front Kick (Groin)- quick review 3 Round Drill Headlock from Behind Ground- Front Kick Ground-Getting up (quick review) Combination- Ground- Front kick, get up, non stop punches on pad Drill: Groups of 3, defender starts on the ground, Front kick, gets up and attacks the pad with non stop punches, attacker; makes a headlock from behind, defender makes an aggressive defense and gets back on the ground. INTERMEDIATE CLASS Muay Thai Pads- opposite stance Round 1- Cross, Hook, 2 Right Round Kicks, Right Knee Round 2- Cross, Hook, Cross, 2 Left Round Kicks ..read more

BEGINNER Punches Straight Straight Punch Low Combination: Left/Right combination, Straight Punch Low Elbow 4-7 Inside Defense v. Straight Punch Low Choke from the Front with a push Drill: Eyes closed, defend choke with a push or Inside defense v. Straight Punch Low INTERMEDIATE Uppercut Back Kick Drill: Uppercut Kick, turn, non-stop knees, until pad holder calls time! Inside Defense with Counter v. Left Punch Inside Defense with Counter v. Right Punch (2 Counters) Outside Stabbing defense v. Front Kick Drill: Movement- defend against either attack- start of slow, then pick up speed. Ground - F ..read more

BEGINNER CLASS Punches Straight Round Kick Front Kick (Groin)- quick review 3 Round Drill Headlock from Behind Ground- Front Kick Ground-Getting up (quick review) Combination- Ground- Front kick, get up, non stop punches on pad Drill: Groups of 3, defender starts on the ground, Front kick, gets up and attacks the pad with non stop punches, attacker; makes a headlock from behind, defender makes an aggressive defense and gets back on the ground. INTERMEDIATE CLASS Muay Thai Pads- opposite stance Round 1- Cross, Hook, 2 Right Round Kicks, Right Knee Round 2- Cross, Hook, Cross, 2 Left Round Kicks ..read more