Mixed Martial Arts
Grade Requirements
Bentleigh (VIC)
MMA (White to Yellow Belt) Level 9 to 8
Adults / 25 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
15/10 Burpees / 15/10 Knee Tucks / 15/10 Pull Ups / 15/10 Leap Frogs / 2/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercise 5 Reps
(shrimping)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
Shield Work / Impacting on Ground 1 x 2 min / 1 min
Top mount punches/elbows/knees
Guard Pass Drill 1 x 2 min / 1 min
Level 1 guard pass drill
Take Downs Standing – Left Jab & Leg reap 5 Rep each
Submissions Top Mount / Ground & Pound 5 Rep each
Free Grappling From standing- striking and takedown using above strategies each round, and grappling till tap out 2 x 3 min
MMA (Yellow to Orange) Level 8 to 7
Adults / 35 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
20/10 Burpees / 20/10 Knee Tucks / 20/10 Pull Ups / 20/10 Leap Frogs / 2/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
On Back from guard sweep an roll escape from guard V1
Shield Work / Impacting on Ground 2 x 2 min / 1 min
Top mount punches/elbows/knees
Side control punch, elbow knee Guard Pass Drill
Guard Pass Drill 2 x 2 min / 1 min
Level 1 guard pass drill
Take Downs 5 Rep each
Standing – Left Jab & Leg reap /
Standing – R/H kick & leg reap
Submissions 5 Rep each
Top Mount – Ground & Pound /
In Guard – Ground & Pound
Free Grappling 2 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Orange to Blue) Level 7 to 6
Adults / 40 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults/ Teens
25/15 Burpees / 25/15 Knee Tucks / 25/15 Pull Ups / 25/15 Leap Frogs / 2/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps Each
(shrimping)
(Holding Mount)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
On Back from guard sweep an roll escape from guard V1
Shield Work / Impacting on Ground 3 x 2 min / 1 min
Top mount punches/elbows/knees
Side control punch, elbow knee
Lay on shield punch, knee, elbow
Guard Pass Drill 2 x 2 min / 1 min
Level 1 guard pass drill
Take Downs 5 Rep each
Standing – Left Jab & Leg reap /
Standing – R/H kick & leg reap
Standing – Top Grapple & Sweep
Submissions 5 Rep each
Top Mount – Ground & Pound
In Guard – Ground & Pound
Side Control–Ground& Pound
Grappling 3 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Blue to Green) Level 6 to 5
Adults / 45 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
30/15 Burpees / 30/15 Knee Tucks / 30/15 Pull Ups / 30/15 Leap Frogs / /1/2 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
(Holding Mount)
(Arm Bar Drill)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
On Back from guard sweep an roll escape from guard V1
On Back from arm bar escape by turning away
Shield Work / Impacting on Ground 4 x 2 min / 1 min
Top mount punches/elbows/knees
Side control punch, elbow knee
Lay on shield and punch , knee , elbow helicopter position
Knee ride punch, elbow back
Guard Pass Drill 2 x 2 min / 1 min
Level 2 guard pass drill
Take Downs 5 Rep each
Standing -Left Jab & Leg reap /
Standing -R/H kick & leg reap
Standing -Top Grapple & Sweep /
Rear Bear Hugs Under arms – Dump
Submissions 5 Rep each
Top Mount – Ground & Pound /
In Guard – Ground & Pound
Side Control – Ground & Pound /
Top Mount – Hooks in
Grappling 3 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Green to Green 1 Bar) Level 5 to 4
Adults / 50 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
35/20 Burpees / 35/20 Knee Tucks / 35 /20Pull Ups / 35/20 Leap Frogs / 2/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
(Holding Mount)
(Arm Bar Drill)
(Pumbling)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
On Back from guard sweep an roll escape from guard V1
On Back shrimp to guard control
On Back from arm bar escape by turning away
Shield Work / Impacting on Ground 5 x 2 min / 1 min
Top mount punches/elbows/knees
Side control punch, elbow knee
Lay on shield and punch , knee , elbow helicopter position
Knee ride punch, elbow back
Lay on shield and punch , knee , elbow helicopter position
Guard Pass Drill 2 x 2 min / 1 min
Level 1 & 2 guard pass drill
Take Downs 5 Rep each
Right Hook Punch – Leg Drag /
Right Knee – Leg Reap
Submissions 5 Rep Each
Triangle Choke – Side Control /
Ankle Lock – Lay Back
Grappling 4 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Green 1 Bar to Brown) Level 4 to 3
Adults / 60 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
40/25 Burpees / 40/25 Knee Tucks / 40/25 Pull Ups / 40 Leap Frogs / 2/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
(Holding Mount)
(Arm Bar Drill)
(Pumbling)
Escape Drill 5 Reps
On back bridge and roll with partner in mount
On Back from guard sweep an roll escape from guard V1
On Back shrimp to guard control
On Back from arm bar escape by turning away
Shield Work / Impacting on Ground 6 x 2 min / 1 min
Top mount punches/elbows/knees
Side control punch, elbow knee
Lay on shield and punch , knee , elbow helicopter position
Knee ride punch, elbow back
Lay on shield and punch , knee , elbow helicopter position
In pairs – punch down into pads from mount
Guard Pass Drill Level 1 & 2 guard pass drill 2 x 2 min
Take Downs 5 Rep each
Right Hook Punch – Leg Drag /
Right Knee – Leg Reap
Front Bear Hug – Sprawl /
Rear Single Arm – Choke
Submissions 5 Rep each
Triangle Choke – Side Control
Ankle Lock – Lay Back
Guillotine – Face Plant Down
Arm Lock – side control
Grappling 4 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Brown to Brown 1 Bar) Level 3 to 2
Adults / 65 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults / Teens
45/30 Burpees / 45/30 Knee Tucks / 45/30 Pull Ups / 45/30 Leap Frogs / 3/1 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
(Holding Mount)
(Arm Bar Drill)
(Pumbling)
(Shoot Takedown Drill)
Escape Drill 5 Reps
On back bridge and roll with partner in mount On Back from guard sweep an roll escape from guard V1
On Back shrimp to guard control
On Back from arm bar escape by turning away
On back from under side control switch to back control V1
Shield Work / Impacting on Ground 7 x 2 min /1 min
Top mount punches/elbows/knees
Side control punch, elbow knee
Lay on shield and punch , knee , elbow helicopter position
Knee ride punch, elbow back
Lay on shield and punch , knee , elbow helicopter position
In pairs – punch down into pads from mount
In pairs – punch up into pads from guard
Guard Pass Drill Level 1 & 2 guard pass drill 2 x 2 Min
Take Downs 5 Rep Each
Right Hook Punch – Leg Drag
Right Leg Front Kick – Leg Reap
Submissions 5 Rep Each
Standard Arm Bar Lay Back
Fig 4 leg lock
Grappling 5 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
MMA (Brown 1 Bar to Black) Level 2 to 1
Adults / 70 mins
Demonstrate the following
-Uniform is on correctly
-Basic understanding of personal warm up & stretch
Adults/ Teens
50/30 Burpees , 50/30 Knee Tucks, 50/30 Pull Ups, 50/30 Leap Frogs, 3/2 min Planking
Break fall 1 Rep
Break fall Drill – Start from knees in sequence
Exercises 5 Reps
(shrimping)
(Holding Mount)
(Arm Bar Drill)
(Pumbling)
(Shoot Takedown Drill)
(Crab Walk Drill)
Escape Drill 5 Reps
On back bridge and roll with partner in mount On Back from guard sweep an roll escape from guard V1
On Back shrimp to guard control
On Back from arm bar escape by turning away
On back from under side control switch to back control V1
Shield Work / Impacting on Ground 8 x 2 Min / 1 Min
Top mount punches/elbows/knees
Side control punch, elbow knee
lay on shield and punch , knee , elbow helicopter position
knee ride punch, elbow back
lay on shield and punch , knee , elbow helicopter position
in pairs – punch down into pads from mount
in pairs – punch up into pads from guard
in pairs – lay on back kicking out to shield moving around circle
Guard Pass Drill Level 1,2, guard pass drill 2 x 3 Min
Take Downs 5 Rep Each
Right Hook Punch – Leg Drag
Right Front Kick-Leg Reap
Front Clinch-Sweep
Rear Bear Hug Over arms-Dump
Submissions 5 Rep Each
Arm Bar – Lay Back
Figure 4-Leg Lock
Figure 4 – Neck Lock
Figure 4 – Neck Crunch
Grappling 5 x 3 min
From standing- striking and takedown using above strategies each round, and grappling till tap out
Locations
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