Warm up: 10/12 mins
(General warm up/stretching)
**If no bag, please shadow box instead**
Juniors 6 x 2mins rounds
Youths 6 x 3mins rounds
Focus on good punching technique and use feinting skills between each attack.
Round 1: (Feinting/Movement)
Building up from good shape, show or feint to body and head while using all defences.
Round 2 (add to round 1,long distance)
add in Single punch attack, Every 2 or 3 attacks change between body and head.
Round 3 (Mid/short distance)
Defend, Attack, Defend: slip or roll then single punch head followed by 2/3 body, exit with defence movement)
Round 4 (Mid/short distance)
Defend, Attack, Defend: slip or roll then single BODY punch followed by 2/3 head, exit with defence movement)
Round 5 (Work all distances)
Feint jab followed by 2/3 punch attack starting with straight backhand, after 2 or 3 attacks start attacks with back uppercut. Focus on good defence after attack.
Round 6 (Open round)
Focus on good shape and good punching technique.
Jog for 50 seconds, sprint for 10secs.
Repeat until you have done 20mins.
Cool down/stretch 10mins