IABA YOUTH & JUNIOR NATIONAL TEAM BOXING SESSION SATURDAY 27TH MARCH 2021
Warm up: 12 minutes followed by 3 minute stretch.
School of boxing ( Youths 6 x 3 minute, Juniors 6 x 2 minutes rounds, 1 minute rest between rounds, sip water between rounds -hydration). Really visualise your opponent when shadow boxing as this will sharpen your movements, concentrating on good defence, feints and attacks.
Counter Attack skills 8 Rounds
Round 1 -From front station meet with a single jab x 5, back hand x 5 then 2-1 x 5.
Round 2 – Same as above after slips.
Round 3 – In station after slip in, close distance slip either left or right starting with a single punch – max 3 punches x 5 times each.
Round 4 – After Blocks single up to 3 punches of your choice.
Round 5 – Side step x 5, shifts x 5 then combine from one side to the other throwing max 3 punches of your choice after each defence.
Round- 6 After step back and counter defence of your choosing, throw single to three punches each side.
Round 7 – Step back with same time behind punch rotating each side.
Round 8 – After Lean back and from single – max 3 punches both hands x 5.
2 minute rest period, keep sipping water stay hydrated!!
Skipping Session: (5 continues minutes).
Starting slow for first minute, increasing work rate after each minute, no break skip for 5 solid minutes.
● 50% for first minute.
● 60% for second minute.
● 70% for third minute.
● 80% for fourth minute.
● 100% full speed for last minute.
1 minute recovery.
Cool down and stretch
5 minutes of light skipping for cool down, stretch out your whole body for 15 minutes.
● 10 minute stretch session work from your feet to the top of your head.
● Really stretch/roll specific areas where you have twinges or past injuries.
IABA NATIONAL YOUTH /JUNIOR TEAM
STRENGTH & CONDITIONING HOME SESSION, SATURDAY 27TH March 2021
Total Time 85 minutes.
Sip water throughout – stay hydrated!!
OUTDOOR SESSION, weather permitting!! / Warm up, AMRAP, Cool Down indoors if raining.
Warm up – 10 minutes (General warm up &stretch)
RUNNING – Running at a Good past for 20 minutes.
3 minute recovery
Core Exercises – 10 minute AMRAP x 3 (AS MANY REPS AS POSSIBLE)
Follow the set of exercises below, no rest continuous for 10 solid minutes, 3 minute rest period between each AMRAP set. (2 sets!!)
● Mountain climber x 10
● Sit Ups X 10
● Press Up X 10
● Tuck Jump (Bring Knees to chest) X 10
● Double legs strides low X 10
● Dips (using bench/ step/stairs X 10
3 MINUTE RECOVERY PERIOD BETWEEN EACH AMRAP. Keep sipping water – Hydration.
Cool down and whole body stretches 10 minutes stretching/ rolling out any specific areas of concern.