IABA HOME TRAINING SESSIONS
Warm up: 12/15 mins
(General warm up/stretching)
Juniors 6 x 2mins
Youths 6 x 3mins
30secs rest between rounds
Round 1 (single punch attacks/speed)
Fast Single shots at any distance, defend with feet while working on footwork.
Round 2 (single punch attacks, power)
Single power punches at any distance, defend more with head and upper body movement.
Round 3 (3/4 punch attacks, mix power + speed)
Mix combinations between power and speed,
1 punch speed + 2 power
Or 1 punch power + 2 speed
Round 4 (attack, defend, attack)
Be 1st with each attack then defend followed by attack. Example start off with 1 – 2,lean back, then backhand.
Round 5 (open round)
Open round at high pace work on above rounds with high quality of deliverance of punches.
Round 6 (switch stance, open round)
Work at slower pace while continuing to concentrate on good balance and footwork.
2 minute Rest
1min per round
45secs break between rounds
Repeat 3 times
30 seconds rolling/slipping 30 seconds push ups
IABA Youth National Team
30 secs straight punching
30 secs sit ups
30 secs uppercuts
30 secs squat jumps
30 secs hooks
30 secs burpees
30 secs straight punches + uppercuts
30 secs mountain climbers
30 secs rolling + hooks
30 secs sprinting on spot
Cool down/stretch 10mins