Krav Maga Open Series Level 1
- Lesson 1
- Lesson 2
- Lesson 3
- Lesson 4
- Lesson 5
- Lesson 6
- Lesson 7
- Lesson 8
- Lesson 9
- Lesson 10
- Lesson 11
- Lesson 12
Krav Maga Week 1
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog around floor - jog, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Front kick groin- technical to air, impact on shield
- Eye jab - technical to air, impact on paddle or xray
- Knee - technical to air, impact on shield
Fatigue Drill: "Simulates energy depletion you feel in an actual confrontation" A/B callout - station A is front kicks / station B is knees (run to the station called) 1 minuteDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackRelexive Cover
- Structural based defense - sides of body, sides of head, front of head
- Structural defense used to absorb blows to the head and body. Defends against peripheral and straight forward attacks.Tightly tuck elbows in sides (body) grab head, tuck chin, roll up shoulders, and lower center of gravity (head)
Awareness Drill "Used to develop reflexes and adaption." A’s vs B’s- 2 lines A’s on one side and B’s on the other. A’s will feed attacks to B’s for 20sec then rotate one person to the right. Switch to B’s attacking after all A’s have gone.Self Defense
An attack is initiated to you and puts you in a position of disadvantageChoke from the front
- Early interception of attack
- Late when the choke is on (start from eyes close)
Stress Drill: Acclimate us to the sudden shock of being attacked." Multiple attackers (in group of 3) operator must defend chokes late or knee pad if presented 1 minutesPrinciples of Krav Maga
- Use whatever works. We operate on the premise that there are no limiting rules of engagement when it comes to protecting yourself
- 3 part process- address the immediate danger, violently counter attack, evacuate the danger zone
- Our goal is to dominate and neutralize the threat as quickly as possible. We do not want to get into a fight and exchange blow for blow with someone we don’t know anything about (ie their capabilities, strength, speed, etc).
- Retzef: continuous and aggressive combat motion to overwhelm the opposition
- Reset attackers thought process by inflicting pain and disrupting their balance
- You don’t beat someone physically by paining them into submission on the street, you defeat someone psychologically and physiologically
- All attacks are targeted to vulnerable parts of the body such as the eyes, nose, ears, throat, groin, knees, and spine.
- Maintain situational awareness while dealing with a threat in order to look for additional attackers, escape routes, and weapons of opportunity
Krav Maga Week 2
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Defensive front kick - technical to air, impact on shield
- Hooks - technical to air, impact on paddle or focus mitts
- Elbow 6 - technical to air, impact on shield
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.” Hooks on pad then on cue sprint to end to do push ups 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackHead Control
- Clinch head to chest or shoulder
- Trap arm (over or under hook) and hook head on the same side (do both sides)
- Disrupt their balance by pulling and pushing, “where the head goes the body follows
- Turn head for control from rear
- Must be able to strike, disengage, or takedown at any time
Awareness Drill: “Used to develop reflexes and adaptation.”Multiple attackers- (form groups of 3) operator must transition from one aggressor to other using any variation of head control (add striking) 1minSelf Defense
An attack is initiated to you and puts you in a position of disadvantageLapel / Shirt Grab
- Early interception of attack
- Late when the grip is on (double grip and one hand releases to punch)
Stress Drill: “Acclimate us to the sudden shock of being attacked.” Free for all everyone vs everyone 1minAssault Time Line
- Pre conflict: prevent vulnerability (being overpowered) and accessibility (being able to get to) by creating barriers and being aware
- Pre contact: early identification of an attack- create space or use a pre emptive strike
- Contact: address the immediate danger, violently counter attack, and evacuate the danger zone
- Post conflict: field check for injuries, report to the proper authorities, and deal with the residual effects of stress with rest
Krav Maga Week 3
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Round Kick - technical to air, impact on shield
- Straight punches - technical to air, impact on pad
- Eye gouge - technical to air, impact on paddle target
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.” Straight punches on pad standing, kneeling, lying on back on partners cue 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackInside Defense
- Vertical sweep with the armUsed against straight forward attacks90% of attacks are aimed somewhere between mid abdomen and head
Awareness Drill: “Used to develop reflexes and adaptation.”Work the line- operator is at one end and everyone moves up to attack, the operator uses inside defense against everyone’s straight punch 30sec eachSelf Defense
An attack is initiated to you and puts you in a position of disadvantageBear Hug Front Arms Trapped
- Danger is not the hug but the intent of the attacker
- Respond immediately with strikes to create space
- Being lifted, taken to the floor, pushed and pulled
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Disorientation: Simulates being drugged, intoxicated or sustained an injury that compromised our equilibrium. Operator spins several times then gets attacked.Prevent Vulnerability and Accessibility with Barriers
- “Most criminals usually don’t have and alternate plan but rather an alternate victim.”
- Physical- use the environment for protection (lock doors and windows, close garage door, etc.)
- Visual- use a confident attitude, body language, and the environment to be seen as a deterrent (assertive demeanor, look alert, remove valuables from sight, close window blinds, etc.)
- Situational- be safety conscience (be aware of surroundings, never put yourself in a position that can compromise your safety, always let someone know where you are going, etc)
Krav Maga Week 4
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Side kick - technical to air, impact on shield
- Throat jab- technical to air, impact on side of focus mitts
- Elbow 1- technical to air, impact on shield
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.” Interference- operator attacks pad while a pad holder interferes by pushing and pulling 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attack360 Outside Defense
- Static block against any peripheral attack using the blade of the forearm
- Burst in with a simultaneous attack
- Teach using 7 segments
- Partner swings straight arm from varying angles
Awareness Drill: “Used to develop reflexes and adaptation.”Work the line - operator is at one end and everyone moves up to attack, the operator uses 360 outside defense against everyone’s swing 30 each personSelf Defense
An attack is initiated to you and puts you in a position of disadvantageSide Headlock
- Early interception of attack
- Late when the headlock is on (start from eyes close)
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Multiple attackers (in groups of 3) operator must defend headlock late or side kick pad if presented 1min.Levels of Awareness
- Unaware - non responsive to surrounding environment. This state is inescapable some of the time. If you were attacked while in an unaware state we consider this an ambush and your best chances of surviving is to weather the initial onslaught and then counter attack.
- Aware - Conscious of your surroundings and the people in it. You are simply aware that the world is a potentially unfriendly place and you are prepared to defend yourself if necessary. Awareness can help you avoid danger, give you more time to prepare a response or can serve as a deterrent.
- Alert - Something seems not quite right and has your attention. Your senses have picked up a possible threat and your mind begins to set metal triggers “If that person does X, I will do Y.” At this stage the flight of fight response is activated.
- Alarm - Your mental triggers have been tripped and action must be taken.
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Krav Maga Week 5
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Back Kick - technical to air, impact on shield, image on partner
- Straight Palm Strikes - technical to air, impact on pad, image on partner
- Head butt - technical to air, impact on focus mitt, image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.” Bumper pads: 3 to a group - 2 pad holders randomly bump operator to cue attacks on pad 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackFootwork
Offensive or evasive maneuvering while maintaining balance and efficiencyLinear - forward and backward movement- Step & Slide
- Step - Lateral Moving to the right or left to get off your “X”
- Step & Reorient
Awareness Drill: “Used to develop re?exes and adaptation.”Follow the leader - keep the range and move mirroring partnerSelf Defense
An attack is initiated to you and puts you in a position of disadvantageChoke from rear (static, push, pull, and shirt)
- Rotational devense
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Divided Attention (groups of 3) operator must punch pad and randomly defend chokes 1minPerceptual Reactions to a Violent Attack
- Tunnel Vision - vision will be focused on the perceived threat and virtually oblivious to everything else
- Auditory Exclusion - hearing will deteriorate
- Time Dilation - the perception of time slows down
Krav Maga Week 6
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Uppercut Back Kick - technical to air, impact on shield
- Ear Smash - technical to air, impact on paddle or shield
- Elbow 3 - technical to air, impact on shield
- Image Training - chain all three together (start with partner at rear) uppercut back kick, elbow 3, turn ear smash
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.” Belt Pull - operator punches pad as partner pulls them off 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackHead Movement
Evading attacks to the head- Bob / Weave against a peripheral attacks
- Slip against a straight forward attacks
Awareness Drill: “Used to develop re?exes and adaptation.”Work the line – operator is at one end and everyone moves up to attack. Operator uses bob and weave.Self Defense
An attack is initiated to you and puts you in a position of disadvantageBear Hug Rear Arms rfee
- Danger is not the hug but the intent of the attacker. Respond immediately with strikes to create space. Being lifted, taken to ?oor, pushed, and pulled
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Multiple Attackers (groups of 3) operator in the middle gets bear hugged non stop 1minPsychological Reactions to a Violent Attack
- The conscious mind is your cognitive thinking process. It’s when you are confronted with a situation in which you have time to asses the situation thoroughly and respond decisively. You will go through a 4 step process: Perceive, Analyze, Formulate, and Execute.
- When there is no time for the conscious mind to rationally think through the problem, the sub conscious mind will automatically reference an instinctive response or a general course of action from a previous experience.
Krav Maga Week 7
Warm up
- Accelerate your heart rate, increase your breathing, and loosen up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Front Kick Groin - technical to air, impact on shield, image on partner
- Uppercut - technical to air, impact on paddle or focus mitt, image on partner
- Elbow 7 - technical to air, impact on shield, image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”A/B callout - station A front kicks and B uppercuts, switch on cueDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackRe?exive Cover
- Structural based defense - sides of body, sides of head, front of head
- Structural defense used to absorb blows to the head and body
- Defends against peripheral and straight forward attacks
- Tightly tuck elbows in sides (body) grab head, tuck chin, roll up shoulders, and lower center of gravity (head)
Awareness Drill: “Used to develop re?exes and adaptation.”Disorientation - spin partner around several times then attack partner w/ focus mitts for 10 seconds for 1minSelf Defense
An attack is initiated to you and puts you in a position of disadvantageBear Hug Front Arms rfee
- Being lifted, pushed, and pulled
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Divided attention - operator punches pad non stop, partner randomly bear hugs, operator defends and resumes punching pad for 1minPsychological Reactions to a Violent Attack
- Violent confrontations are stressful and emotional and cause dramatic physical changes in the body: increase heart rate provides more blood to the muscles, breathing becomes rapid and shallow, pupils dilate to take in more light to see your threat better, muscles tighten inanticipation of sudden movement, ?ne or complex motor skills dwindle, sweaFng and trembling.
Krav Maga Week 8
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Defensive Front Kick - technical to air, impact on shield, image on partner
- Hammer Fist Down - technical to air, impact on paddle or shield, image on partner
- Elbow 5 - technical to air, impact on shield, image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”Hammer ?st on pad then run on cue drop to 5 push ups, get up and continue for 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackHead Control
- Clinch head to chest
- Trap arm (over or under hook) and hook head on the same side (do both sides)
- Disrupt their balance by pulling and pushing, “where the head goes the body follows"
- Turn head for control from rear
- Must be able to strike or disengage at any Fme
Awareness Drill: “Used to develop re?exes and adaptation.”Punches on pad non stop, randomly grab pad holder’s head with varying controls and knee for 1minSelf Defense
An attack is initiated to you and puts you in a position of disadvantageFront Head Lock
- Early inception of an attack
- Push head back and drive forward
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Free for all - everyone randomly attack everyone for 1min (multiple times with exercises in between)Possibility of Injury
- Fear of injury should not deter you from ?ghting back
- Even if you are hurt it’s essential to keep ?ghting
- Keep in mind the initial wounds may not be fatal
- The sooner you stop the attacker the fewer injuries you’ll receive and the faster medical attention can be obtained
- A crucial factor in surviving combat is the determination to persevere and win by any means necessary
Krav Maga Week 9
Warm up
- Accelerate your heart rate, increase your breathing, and loosen up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Round Kick - technical to air, impact on shield, image on partner
- Hammer?st Side - technical to air, impact on shield, image on partner
- Elbow 2 - technical to air, impact on shield, image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”Horse shoe drill with mountain climbers on cue for 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackInside Defense
- Vertical sweep with the arm
- Used against straight forward attacks
- 90% of attacks are aimed somewhere between mid abdomen and head
Awareness Drill: “Used to develop re?exes and adaptation.”A’s vs B’s - 2 lines A’s on one side and B’s on the other. A’s will feed attacks to B’s for 20 seconds then rotate one person to the right. Switch to B’s attacking after all A’s have gone.Self Defense
An attack is initiated to you and puts you in a position of disadvantageHead Lock Rear
- Pluck at wrist, rotate in to attacker, strike to groin, pop head out and counter attack
- Aggressor grabs and pulls back several steps
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Divided attention - operator punches pad non stop and is randomly attacked with rear headlock for 1minSurvival Mindset
- The will to engage the opposition without stopping even if hurt, until the attacker is no longer a threat. Only with a killer instinct will an individual have a ?ghting chance at escaping and surviving a violent encounter. If an individual doesn’t possess the proper mindset for combat, then the sudden shock of being attacked will mitigate any skills and he/she will freeze. To harness this instinct, turn fear into anger and aggression. Focus this emotion against the attacker until the threat is neutralized.
Krav Maga Week 10
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Side Kick - technical to air, impact on shield, image on partner
- Hammer?st to rear - technical to air, impact on pad, image on partner
- Elbow 4 - technical to air, impact on shield, image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”Zombie Pads - (groups of 3) operator side kicks pads as partners advance toward themDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attack360 Outside Defense
- Static block against any peripheral attack using the blade of the forearm
- Burst in with a simultaneous attack
- Teach using 7 segments
- Partner swings straight arm from varying angles
Awareness Drill: “Used to develop re?exes and adaptation.”Work the line: operator defends all swings from partners in line for 30sec eachSelf Defense
An attack is initiated to you and puts you in a position of disadvantageChote from Mount
- Concept is to isolate one side of the body and lift and roll to that side to escape trap and roll escape
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Multiple attackers - operator defends and escapes choke non stop with everyone pulling him down and mounting with a choke for 1 minuteUse of Force
- Avoid any confrontation whenever possible: the ?ght you always win is the one you were never in. Almost all attacks are avoidable if you do not become complacent to your surroundings.
- For use of force to be justi?able it must be necessary and reasonable, the threat itself must be unavoidable and imminent. Justi?ed force must stop once the threat ends.
- Survival is always a fair game no matter how dirty you play. Your attacker will not give you any advantage or dignity while attacking and violating you, so you must be willing to respond at that same level. “Remember that your attacker made the decision to play with ?re by attacking you, so if he gets burned that’s his problem.”
Krav Maga Week 11
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Combative Combo 1 - jab, cross, hook, uppercut, elbow, elbow, knee
- Impact on focus mitts, and image on partner
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”Interference (groups of 3 - 4) operator punches pad while other partners bump with pads for 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackFootwork
Offensive or evasive maneuvering while maintaining balance and effciencyLinear - forward and backward movement- Step & Slide
- Step - lateral moving to the right or left to get off your “X”
- Step and Reorient
Awareness Drill: “Used to develop re?exes and adaptation.”Step and slide forward punches and blitz with punches on pad while holder backs upSelf Defense
An attack is initiated to you and puts you in a position of disadvantageBear Hug Rear Arms Trapped
- Danger is not the hug but the intent of the attacker
- Respond immediately with strikes to create space
- Being lifted, taken to floor, pushed, and pulled
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Disorientation - Simulates being drugged, intoxicated, or sustained an injury that disrupted our equilibrium. Spin partner 10 times then bear hug them for 1 min.Facing Multiple Attackers
- Movement is key to keeping attackers off balance
- Hit and move, engage the closest threat then move on to the next
- Your goal is to eliminate the threats one at a time and not everyone at once
- Use your attacker’s and the environment as physical barriers
- Brie?y look at their hands and assume hands out of sight may contain a weapon
Krav Maga Week 12
Warm up
- Dynamic rotations - neck, shoulders, wrist, torso, hips, knees, and ankles
- Jog down the floor- forward and backwards, high knees, butt kicks, lateral skip, and back pedal 30sec each
- Tag partner- knees, shoulders, both 30sec each
Combatives
Ballistic attacks we use to Neutralize a threat.- Combative Combo 2 - eye jab, cross nose, throat jab, ear smash, pull down to head butt, eye gouge, elbow
- Impact on focus mitts, and image on partner for 1 minute for each person
Fatigue Drill: “Simulates energy depletion you feel in an actual confrontation.”Bumper Pads - (multiple partners) operator gets bumped and attacks pad until bumped by other partners then goes after their pad for 1minDefensive Tactics
Methods we use to deflect, intercept, or evade an oncoming attackHead Movement
Evading aSacks to the head- Bob / Weave against a peripheral attacks
- Slip against a straight forward attacks
Awareness Drill: “Used to develop re?exes and adaptation.”Multiple attackers - (form groups of 3) operator must evade partners attempts to touch top of head by using head movement for 1minSelf Defense
An attack is initiated to you and puts you in a position of disadvantageChote from side
- Early interception of attck
- Late when the choke is on (start from eyes close)
Stress Drill: “Acclimate us to the sudden shock of being attacked.”Divided attention - operator punches pad non stop until aggressor gabs, then counter and escape and resume punching pad for 1minImprovised Weapons
- When you are in a physical struggle to defend yourself, you must be able to identify and use anything in your environment to your advantage. There are generally 4 types of improvised weapons:
- Striking Weapons (blunt and bladed) - any object you can strike with
- Shielding Weapons - anything you can use to stop, block, or de?ect an attack
- Distracting Weapons - things you can throw or spray in the attackers face
- Restraining Weapons - something that can be used to tie up an attcker