Warm up: 12/15 mins
(General warm up/stretching)
1 minute break
This week we are working on defensive skills. We must defend before each attack and make sure to defensively switch on after out attacks.
Round 1 (defence + movement)
No punching, use all Defensive skill. Slips, rolling, block etc etc..
Round 2 (slip, slip + single punch attack)
Before each attack you must slip 1-2 or 2-1 + counter with 1 punch attack. Example slip 1-2 attack with left hook. Slip 2-1 counter with back hand, change punch every 3 or 4 attacks.
Round 3 (slip, slip + 3/4 punch attack)
Add to previous round, this time counter with 3/4 punch attacks.
Round 4 (Defend on front foot + single punch attack)
Going forward using all defence,(tight guard head moving) for 10/15 secs then counter with single power punch, change power punch every 3or4 times.
Round 5 (Defend on front foot + 2/3 punch attack)
Add to previous round, this time counter with 2/3 punch combo.
Round 6 (Defend on back foot + 1 punch attack)
Going on the back using fast feet and evasive skills to defend, every 10/15 seconds counter with single fast punch.
Round 7 (Defend on back foot + 2/3 punch attack)
Add too previous round, this time every 10-15 second counter with fast 2/3 combo.
3 minute rest
IABA Youth National team
10 x 100 metre jog + 100 metre sprint
Jog 1 length of a football/gaa pitch
sprint 1 length
Rest 30 secs
Repeat 10 times
Cool down/stretch 10mins