IABA YOUTH & JUNIOR NATIONAL TEAM BOXING SESSION SATURDAY 3rd April 2021
Warm up: 12 minutes followed by 3 minute stretch.
School of boxing ( Youths 7 x 3 minute, Juniors 7 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.
Round 1 – Keeping good shape and defence – show feints to both body and head, building up work rate and changing angles score with the back or lead hand.
Round 2 – In station after slip, step in to close distance attack fast with 3 punches of your choice both head and body step back with hands high and move away.
Round 3 – After defence, step into mid distance with a fast 3 punch attack of your choice, step back and finish with a long hook to head, move away with hands high. Note: Change up the final hook to ensure you incorporate both lead and back hand.
Round 4 – After Block and keeping tight guard throw a flurry of up to 4 quick punches starting with both lead and back hand- remember to keep high hands pivot and move away at the end.
Round 5 – Double Attack. Adding a shift to the last round after the pivot to create an angle, step in and close the distance keeping your head/chin to your chest fire 3 to 4 explosive body shots, breaking down your opponents body finish with a head hook either side and move away with high hands.
Round- 6 After step back and counter defence of your choosing, throw single to three punches each side.
Round 7 – Free Round.
2 minute rest period, keep sipping water stay hydrated!!
Skipping Session: (6 x 3 minutes Youths – 6 x 2 minute’s juniors).
Every minute skip at a medium pace for 45 seconds then full speed for remaining 15.
1 minute recovery between rounds.
Cool down and stretch
5 minutes of light tennis ball bouncing leading with both lead and back hands for cool down.
● 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 3rd April 2021
Total Time 60 minutes.
Sip water throughout – stay hydrated!!
Warm up – 10 minutes (General warm up &stretch)
RUNNING – Running at a Good pace for 20 minutes.
3 minute recovery Keep sipping water – Hydration
Conditioning Exercises x 2 sets.
Follow the set of exercises below, no rest continuous to the end. 2 MINUTE RECOVERY PERIOD BETWEEN SET’S.
● 30 Push ups
● 30 Sit ups
● 30 Squat jumps
● 30 Walking planks
● 30 split jumps
● 30 Russian twists
● 30 Burpees
Light Jogging on the spot, incorporating arm sways & crosses, trunk twists, criss /cross etc. for 5 minutes until all loose.
Stretch out for 10 minutes incorporating all the body. Pay particular attention to any aches, twinges with your Roller.