Warm Up 12/15 Mins
( General warm up/stretch )
School of Boxing
Juniors 6 X 2 minute rounds
Youths 6 X 3 minute rounds
Open round all in at 50% only.
High tempo shadow boxing, movement & feints only.
Lead hand only round. Feinting, single jabs, double jabs, triple jabs going forward & back. Straight line movements only.
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.
Close range boxing, with feet planted, good strong stance, chin on chest high guard, throw 3\4 punch combos using short hooks & uppercuts.
Putting rounds 3 & 4 together with both attacking & defensive manouvres. For example; single jab, step to side, back hand, lead hand, back hand.
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.
Press ups: 3 X 15 reps
Sit Ups: 3 X 15 reps
Plank: hold for 90 secs X3