IABA HOME TRAINING SESSIONS
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 (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
Conditioning
6 rounds
1min per round
45secs break between rounds
Repeat 3 times
Round 1
30 seconds rolling/slipping 30 seconds push ups
IABA Youth National Team
(Home Sessions)
Round 2
30 secs straight punching
30 secs sit ups
Round 3
30 secs uppercuts
30 secs squat jumps
Round 4
30 secs hooks
30 secs burpees
Round 5
30 secs straight punches + uppercuts
30 secs mountain climbers
Round 6
30 secs rolling + hooks
30 secs sprinting on spot
Cool down/stretch 10mins