**Due to current high temperatures, do session early in the morning or late evening and stay hydrated throughout the day**

Warm up: 12/15 mins

(General warm up/stretching)

Technical/Shadow rounds

Juniors 6 x 2mins

Youths 6 x 3mins

1min rest between rounds

Round 1 (single punch attacks/speed)

Every 5seconds throw fast Single punch at any distance feint in between punching, followed by good defence.

Round 2 (single punch attacks, power)

Single power punches at any distance every 5 seconds, defend more with head and upper body movement, again faint between attacks.

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 attach backhand, front hook.

Round 5 (open round)

High pace round while working on correct technique of punches.

Round 6 (switch stance, open round)

Work at slower pace against concentrate on good punching technique and good balance/footwork.

3mins Rest

IABA Junior/Youth team

(Home sessions)


6 rounds

1min per round

45secs break between rounds

Repeat 3 times

Round 1

30 seconds rolling/slipping

30 seconds push ups

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