Northern Virginia Martial Arts Group 🥋

Join us for Youth Muay Thai kickboxing at the Pedro Sauer Academy of Self-Defense (PSA) in Herndon, VA: an energetic evening class focused on striking techniques, conditioning, and controlled sparring. 🔥

This youth class is appropriate for kids 6 to 15 years of age and combines technical instruction, pad work, partner drills, and cardio training to build real-world skill and endurance in a safe, structured setting.

Beginners and experienced students alike will learn how to apply the principles of Muay Thai: The Art Of Eight Limbs, through precise strikes, timing, and defense.

Classes take place every Tuesday and Thursday starting at 5:10 PM and ends at 6:00 PM.

A free seven-day trial is available for non-members.

Join us every Tuesday from 6:00 PM to 7:00 PM at the Pedro Sauer Academy of Self-Defense (PSA) in Herndon, VA for a women's only Brazilian Jiu-Jitsu (BJJ) gi class designed for all experience levels.

The drop-in fee for non-members is $20 and can be paid on-site, or sign up for a week of training for free.

Beginners and experienced grapplers alike will find a welcoming, supportive environment where women train together, grow together, and push each other forward.

What to expect:

Each session covers practical BJJ techniques with a focus on real-world self-defense, body mechanics, and positional grappling -- building functional fitness alongside genuine technical skill.

Class runs from 6:00 PM to 7:00 PM, followed by open mat for those who want to continue training, drill techniques, or get additional sparring rounds in.

This class is for you if:

• You're curious about BJJ and want to try it in a women's only setting
• You want to develop practical self-defense skills
• You're looking for a fitness routine that's challenging, fun, and actually useful
• You already train and want dedicated mat time with other women

No gear? No problem! Just show up -- loaner gis are available if you don't have one yet.

This no gi class focuses on Brazilian Jiu-Jitsu (BJJ) concepts, including takedowns, positional drilling, submissions, transitions, situational sparring, strategy development, and live training.

While the class is scheduled for 90 minutes, it may run longer depending on content and participation.

This class includes both instruction as well as rolling (sparring) and a question-and-answer section.

Some of the topics covered in this class include:

🤼 Wrestling -- Takedowns, ties, and controlling the stand-up game using wrestling fundamentals adapted for no gi BJJ competition and self-defense.
🤼 Catch Wrestling -- A traditional grappling system emphasizing submissions and relentless pressure -- catch wrestling concepts add a ruthlessly practical dimension to no-gi BJJ.
🥋 Judo adapted to no gi BJJ -- Classical Judo throws and off-balancing principles translated into a no-gi context, giving grapplers a powerful and often underused takedown arsenal.
🧠 Constraints-Led Approach (CLA) to learning and games -- A modern, evidence-based coaching methodology that uses structured games and constraints to accelerate skill acquisition naturally and intuitively.
📌 Pins -- Controlling and maintaining dominant positions on the ground -- pins are the foundation of effective ground fighting and set up submissions, transitions, and pressure.
🔒 Submissions -- Chokes, arm locks, and finishing techniques applied from dominant positions -- the ultimate objective of BJJ ground fighting.
🦵 Leg locks -- Heel hooks, kneebars, ankle locks, and toe holds -- lower body submissions that are increasingly central to high-level no gi competition.
🔄 Guard passing and guard retention -- The core positional chess match of BJJ -- learning to break through an opponent's guard while protecting your own is fundamental to controlling a match.
⚖️ Kuzushi (off-balancing) -- The Japanese principle of disrupting an opponent's balance before executing a throw or takedown -- a concept borrowed from Judo that dramatically improves takedown success rates.
🔥 Pressure and cooking opponents -- Using body weight, positioning, and relentless forward pressure to physically and mentally exhaust opponents -- a high percentage strategy at all levels.

The drop-in fee for non-members is $20 and can be paid on-site, or sign up for a week of training for free.

Join us for Muay Thai kickboxing at OSMA in Herndon, VA: an energetic evening class focused on striking technique, conditioning, and controlled sparring. 🔥

This adult (16+) class combines technical instruction, pad work, partner drills, and cardio training to build real-world skill and endurance in a safe, structured setting.

Beginners and experienced students alike will learn how to apply the principles of Muay Thai: The Art Of Eight Limbs, through precise strikes, timing, and defense.

Classes take place every Tuesday and Thursday at 7:00 PM.

The drop-in fee is $20, payable on-site, and note that we are located in Suite #130.

Come train with us and see why so many in Northern Virginia choose One Spirit Martial Arts for top-tier martial-arts instruction.

Frequently Asked Questions (FAQ)

Q: Is this class suitable for someone interested in boxing?

A: Yes! Muay Thai shares many of the same striking fundamentals as boxing, including stance, timing, and defensive movement. Students searching for boxing gyms in Herndon, VA or Northern Virginia train at OSMA to develop solid punching technique along with kicks, knees, and elbows.