Warm up: 12/15 mins
(General warm up/stretching)
Juniors 6 x 2mins
Youths 6 x 3mins
30secs rest between rounds
Round 1 (lead hand only, any distance)
Punching with lead hand, but can use back hand to defend and block. Feint skills with both hands.
Round 2 (back hand only, any distance)
Punching with lead hand, but can use back hand to defend and block. Feinting skills with both hands.
Round 3 (turn/spin off)
3/4 punch combinations at long distance but every 15 seconds must turn/spin off chance direction each time.
Round 4 (defend with roll)
3/4 punch combinations at short distance but every 15 seconds must roll to exit, chance direction or exit each time and add double roll.
Round 5 (uppercuts/hooks)
2/3 shot combinations at any distance but each time lead with uppercut or hook, make sure to stay defensively aware before and after attacks.
Round 6 (open round)
Focus of correct punching technique but keep a high pace.
IABA Junior/Youth team
1min rest between rounds
Every round skip at medium pace for 50seconds then skip as fast as you can for 10 seconds
5 x 1minute, 30second break in between
Put forearms on the floor with elbows below shoulders, legs together and back flat.