MMA • SHOOTBOXING • MUAY THAI

YELLOW

FUNDAMENTALS

  1. Fight stance/Guard
    a. Chin down
    b. Shoulders up
    c. Hands up above eyebrows
  2. Pivot step
  3. Box drill
  4. Jab
  5. Cross
  6. Hook
  7. Horizontal round kick
  8. Diagonal round kick
  9. Straight Knee

BLOCKS

  1. Kick check
  2. Bob & weave
  3. Double & half elbow forearm cover
  4. Mid section cover & ride
  5. 3 ways to catch a round kick
    a. Overarm
    b. Under arm
    c. Elbow block
  6. Catching or parrying a push kick

GROUND

  1. Guard
  2. Side control 
  3. Mount – Grapevine
  4. Back control
  5. Knee on stomach
  6. Double Leg – Sprawl

STAR DRILL 1

SHOOT DRILL 1

ORANGE

COMPETE WITHIN MMA OR SHOOTBOXING

RANDOM COMBINATIONS

  1. 4x random combinations

TAKEDOWNS

  1. Sweeping Hip/loin throw
  2. Dead Tree Drop – from a kick catch
  3. Rear Trip
  4. Shoulder dump from a kick catch
  5. Outside/Inside leg hook  
  6. Rice bail – From cow catcher grip

ROUND KICKS AGAINST A THAI PAD

  1. 1, 2, 3, 4, 5, 4, 3, 2, 1

ELBOWS

  1. Horizontal elbow
  2. Diagonal elbow (down)
  3. Diagonal elbow (up)
  4. Spear elbow
  5. Vertical elbow
  6. Diagonal elbow (down)
  7. Horizontal elbow
  8. Half turn spinning elbow
  9. Spin elbow

TEEP SET

  1. Lead teep
  2. Rear teep
  3. Switch step lead teep
  4. Lead step with rear teep
  5. Hopping lead teep
  6. Scissor switch rear teep

STAR DRILL 2

SHOOT DRILL 2

GREEN

COMPETE WITHIN MMA OR SHOOTBOXING

FLOW 1
a/ Cow catcher
b/ Snapdown to north/south
c/ hip on hip
d/ L shape
e/ Frog ride
f/ Hook in & wrist control
g/ Back tack & RNC

FLOW 2
a/ Slip & level change
b/ Standing double leg
c/ BJ Pen guard pass

FLOW 3
a/ Elbow catch rear round kick
b/ Dead tree drop
c/ Standing baseball bat slide to side control

FLOW 3
a/ Overhand catch rear round kick
b/ Dead tree drop
c/ Helicopter guard pass

CLINCH

  1. Duck under 
  2. Shot putt
  3. Arm drag – back control
  4. 2 on 1 – inside & outside
  5. Standing armbar from a 50/50
  6. Standing guillotine
  7. Standing darce choke
  8. Overhooks/Underhook  
  9. Muay Thai Cross lock from clinch – Figure 4
  10. Clinch cross face – Shug shoulder & push on face to defend clinch
  11. Armbar from Thai clinch
  12. 50/50 clinch pummelling
  13. Pummelling from a double collar tie/Thai clinch
  14. Thai cross lock
  15. Bicep/collar tie
  16. Skip knees – 10 skip knees then turn opponent & another 10 skip knees
  17. Lazyboy position from from scarf hold

SHOOT DRILL 3

BLUE

COMPETE WITHIN MMA OR SHOOTBOXING

STRIKES

  1. Spinning back fist
  2. Half turn reverse elbow
  3. Axe kick
  4. Low Axe kick
  5. Spinning Hook Kick

KICK CATCHES

  1. Escape the kick catch (knee to floor)

THROWS

  1. Valley drop
  2. Back bending takedown from bodylock
  3. Bodyslam
  4. Outside/inside leg hook
  5. Half Shoulder throw
  6. Hip throw
  7. Double leg tackle
  8. Cross buttock throw

GROUND

  1. Knee ride from guard top
  2. Twisting ankle lock from a knee ride
  3. Helicopter guard pass
  4. Ankle lock from standing
  5. Ashi-garami to ankle lock
  6. 2x seated guard pass
  7. Open guard retention
  8. 2x Standing guard passes
  9. Half & quarter nelson turnover
  10. Knee on stomach – Can opener
  11. Can opener from guard top
  12. Arm & knee block turnover (from turtle)
  13. Escape from a standing bulldog choke headlock
  14. Split level open guard retention

PURPLE

COMPETE WITHIN MMA OR SHOOTBOXING

10 RANDOM TECHNIQUES FROM EACH OF THE PAST GRADES

THAI PAD COMBINATIONS

  1. Parry/Jab – cross – lead uppercut – lead kick check – switch round kick – spinning hook kick
  2. Double jab – sweep – round kick
  3. Left switch kick – Leg check – Left switch kick – Left hook – Right round kick

STRIKES

  1. Questionmark kick
  2. Tornado kick
  3. Demonstrate a knowledge of faints

THROWS

  1. Knee tap/flare
  2. Head Hip & Knee

STRIKES

  1. Rear spear elbow – lead round elbow – Half turn elbow
  2. Clothesline (forearm) strike
  3. Spinning hook kick 
  4. Jump spinning back kick 
  5. Rear Round kick to the head followed by a Side Teep – same leg, without putting the leg down

KICK CATCHES

  1. Escape the kick catch – knee to floor

BROWN

COMPETE WITHIN MMA OR SHOOTBOXING

INSTRUCTOR DISCRETION

MMA DRILLS

SHOOT DRILL 1 (360)

  1. Guard top
  2. Guard pass
  3. Kesa
  4. Side control
  5. Knee slide to mount
  6. Upa escape

Shoot DRILL 2 (Top)

  1. Chicken wing
  2. Double wrist lock
  3. Arm bar
  4. Key-lock/Americana
  5. Kesa
  6. Elbow/Shoulder lock
  7. Ambar over knee
  8. Under leg shoulder lock
  9. Figure 4 around
  10. Head & arm peal
  11. Bow tie choke
  12. Kata Gatame/Head & Arm lock
  13. Mount
  14. Figure 4 neck crack
  15. Gift wrap

Shoot DRILL 3 (GUARD BOTTOM)

  1. Guard bottom
  2. Kimura
  3. Guillotine
  4. Calf Slice
  5. Elbow control & Armbar
  6. Triangle/Sankaku
  7. Omoplata/Coil Lock/Ashi Sankaku Garami

STAR DRILL 1

STAR DRILL 2