Warm up: 12/15 mins
(General warm up/stretching)
Technical/shadow rounds
Juniors 6 x 2mins
Youths 6 x 3mins
1min rest between rounds
**Record your shadow boxing and look for areas to improve**
Round 1 (no punching)
Faint Lead hand to body/head for first half of round then faint both hands for rest of the round,
Round 2 (finish attack on front hand)
Any distance, finish each combination on front hand(any punch) followed by good defensive movement.
Round 3 (finish attack on back hand)
Any distance, finish each combination on back hand(any punch) followed by good defensive movement.
Round 4 (long distance/changing pace)
Long distance, work on changing pace. for example attack at 70% speed for 2or3 attacks then next attack at 100% speed.
Round 5 (mid to short distance/finish attack on explosive power)
Mid/short distance, finish 3or4 punch combinations on single power punch, roll or shift on exit.
Round 6 (open round)
Good shape/stance, working on good punching technique.
IABA Junior/Youth team
(Home sessions)
3mins Rest
Run/sprints
Go to local park/pitch and do below sprints
Juniors 6 x 2mins
Youths 6 x 3mins
1min rest between
Cooldown/stretch
10 mins