Warm up: 12/15 mins
(General warm up/stretching)
Technical/shadow rounds
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.
Rest 3mins
IABA Junior/Youth team
(Home sessions)
Skipping
6x3min rounds
1min rest between rounds
Every round skip at medium pace for 50seconds then skip as fast as you can for 10 seconds
Front plank
5 x 1minute, 30second break in between
Put forearms on the floor with elbows below shoulders, legs together and back flat.
Cooldown/stretch 10mins