IABA JUNIOR/YOUTH NATIONAL TEAM
(Home Sessions)
Warm up: 12/15 Mins
(General warm up/Stretching)
Shadow/Tec Rounds
Juniors 7x2mins
Youths 7x3mins
1 minute break
This week we are concentrating starting each attack on a specific punch,
While using good defensive exit after each attack.
Round 1: (Feinting/Movement)
Build up from correct shape, Use feinting skills and all defences.
Round 2: (Start attacks with jab, long distance)
Be first/start attacks with jab, 3-4 punch attacks. EG:
Jab, cross, hook or
Jab, jab body, backhand
Round 3: (Start each attack with long straight backhand)
Be first/start attacks with long straight backhand, 2-3 punch attacks.
Cross, hook, cross or
Cross, jab, uppercut
Round 4: (Long Front hook attacks)
Start with long hook 2/3 punch attacks.
Hook, cross, hook or
Hook, Hook¸ cross
Round 5: (Mid/Short front hook attacks)
Start with short hook 2/3 punch attacks.
Hook, back uppercut, front uppercut or
Hook, short backhand, hook
Round 6: (Lead uppercut attacks, any distance)
Start attacks with lead uppercut 2/3 punch attacks, Make sure head is out of centre and bend front knee.
Uppercut, cross, hook or
Uppercut, front hook, cross
IABA JUNIOR/YOUTH NATIONAL TEAM
(Home Sessions)
Round 7 (open round)
Concentrate on correct punching technique throughout round
3 Minute Rest
S&C
Circuit x 2
Rest between stations – 45seconds
Station 1
Mountain climber X20
Sit up X20
Press up X20
All out straight punching 20seconds
Station 2
Squats X20
Mountain climbers X20
Tuck jump X20
All out uppercuts 20seconds
Station 3
Front plank 1 minute
All out punching 30secs
Station 4
Dip X20
Burpee X20
Lunge X20
All Out punching 20secs
10mins cool down/stretch