Module One–Week One

Kickboxing

Class One

History Muay Thai - Thailand

Muay Thai is a combat sport from Thailand that uses stand-up striking along with various clinching techniques.

Muay Thai is referred to as the "Art of Eight Limbs" or the "Science of Eight Limbs" because it makes use of punches, kicks, elbows and knee strikes, thus using eight "points of contact", as opposed to "two points" (fists) in boxing and "four points" (hands and feet) used in other more regulated combat sports, such as kickboxing, boxing, and Savate.

Muay Thai fighters rely heavily on kicks utilizing the shin bone. As such, practitioners of Muay Thai will repeatedly hit hard objects with their shins, conditioning it, hardening the bone through a process they call cortical remodeling. I call crazy.

 

Self Defense

1. Teach Side Headlock Defense

a. 10 Each Side w/partner (Shake hands, introduce yourself)

Warm Up

1. Coordination Jumping Jacks-30 sec.

2. Push Up / Crunch alternating 30-each two rounds

3. Movement Jab for 30-seconds     (Penetrate-Engage-Clear-Change Position)

3. Ditch Hoppers 2 x 1 w/ 15-second rest

4. Jab - Cross - Weave–30-sec  

 5. Bouncing Knees

6. Quick Review of Hook Punch

a. 1-2-3–30-seconds     (Penetrate-Engage-Clear-Change Position)

7. Guarding Stance Leaping Squats–30-sec

8. Review Uppercut

1-2-3-4-for 30-seconds (Penetrate-Engage-Clear-Change Position)

9. High Leg Raises–alternating sides 20

10. Review Front Kick

10 - Front Leg kicks on each side

11. Review Back Kick

10 Back kicks on each side

12. 2 sets of 10 Leaping Plyos

Skills/Drills

1. Teach Sidekick

2. Skip Sidekick rounds on body shield
(One minute per side. 30-second rest. Three rounds)

3. Jab-Step Sidekick

Jab hides the initial step for sidekick

 

Cool Down

1. Form a circle with students facing the center

2. Alternating 3 Sets of 15 slow (3 sec down blast up) pushups & 20 crunches

3. Stretches until end of class

 

 

 

 

 

Class Two

Self Defense

1. Side Headlock Ground
Apply 5 times with partners

 

Warm Up

1. Coordination Jumping Jacks-30 sec.

2. Push Up / Crunch alternating 30-each two rounds

3. Movement Jab for 30-seconds     (Penetrate-Engage-Clear-Change Position)

3. Ditch Hoppers 2 x 1 w/ 15-second rest

4. Jab - Cross - Weave–30-sec  

 5. Bouncing Knees

6. Quick Review of Hook Punch

a. 1-2-3–30-seconds     (Penetrate-Engage-Clear-Change Position)

7.  Guarding Stance Leaping Plyos–30-sec

8. Review Uppercut

1-2-3-4-for 30-seconds (Penetrate-Engage-Clear-Change Position)

9. High Leg Raises–alternating sides 20

10. Review Front Kick

10 - Front Leg kicks on each side

11. Review Back Kick

10 Back kicks on each side

12. 2 sets of 10 Leaping Plyos

Skills

1. Review Sidekick
b. Sidekick Defenses
a. Distance vs Jab

10 each side with partner

b. Jamming the kick

10 each side with partner

Mix Distance and Jam

10 each side with partner

Target Drills
2. Mitt Drills with Partner (1-minute each side)
a. 1-2 Weave
b. 1-2-3
c. 1-2-3-4

Cool Down
1. Form a circle with students facing the center

2. Alternating 3 Sets of 10 Staggered Push Ups & 10 Half Jack Knives

3. Stretches until end of class