Warm Up 12/15 Mins
( General warm up/stretch )
School of Boxing
Juniors 6 X 2 minute rounds
Youths 6 X 3 minute rounds
Round 1
Open round all in at 50% only.
Round 2
High tempo shadow boxing, movement & feints only.
Round 3
Lead hand only round. Feinting, single jabs, double jabs, triple jabs going forward & back. Straight line movements only.
Round 4
Lead hand feint, followed by step back or to the side ( avoiding opponents counter ) then your own 3\4 punch counter with back hand lead.
Round 5
Close range boxing, with feet planted, good strong stance, chin on chest high guard, throw 3\4 punch combos using short hooks & uppercuts.
Round 6
Putting rounds 3 & 4 together with both attacking & defensive manouvres. For example; single jab, step to side, back hand, lead hand, back hand.
S&C Session
Running.
Explosive Sprints/Walking Lunges ( 3 sets of 5 )
Try and find a safe place to run approx. 15 metres.
Walking Lunges for approx. 15 metres, turn and sprint back to starting point, 10 sec break then go again.
Core Exercises
Press ups: 3 X 15 reps
Sit Ups: 3 X 15 reps
Plank: hold for 90 secs X3