Warm up: 10/12 mins

(General warm up/stretching)

Bag Session

**If no bag, please shadow box instead**

Juniors 6 x 2mins rounds

Youths 6 x 3mins rounds

Focus on good punching technique and use feinting skills between each attack.

Round 1: (Feinting/Movement)

Building up from good shape, show or feint to body and head while using all defences.

Round 2 (add to round 1,long distance)

add in Single punch attack, Every 2 or 3 attacks change between body and head.

Round 3 (Mid/short distance)

Defend, Attack, Defend: slip or roll then single punch head followed by 2/3 body, exit with defence movement)

Round 4 (Mid/short distance)

Defend, Attack, Defend: slip or roll then single BODY punch followed by 2/3 head, exit with defence movement)

Round 5 (Work all distances)

Feint jab followed by 2/3 punch attack starting with straight backhand, after 2 or 3 attacks start attacks with back uppercut. Focus on good defence after attack.

Round 6 (Open round)

Focus on good shape and good punching technique.

Run/sprints

20mins

Jog for 50 seconds, sprint for 10secs.

Repeat until you have done 20mins.

Cool down/stretch 10mins

Dear Members,

Please be advised, Clubs, County Boards and Provincial Council only have 7 DAYS left (until 31^st of August) to complete their online applications for affiliation to the IABA.

Please note, only bodies (clubs, county boards and provincial councils) who have fully completed the IABA’s affiliation process before 1^st September will be viewed as affiliated to the IABA and will continue to enjoy the privileges of membership.

• Clubs, County Boards and Provincial Councils in Munster, Leinster and Connacht should submit their affiliation queries to james@iaba.ie.
• Clubs, County Boards and Provincial Councils in Ulster should submit their affiliation queries to ulsterfinance@iaba.ie.

Kind Regards,

IABA Membership Team

Warm up: 12/15 mins

(General warm up/stretching)

Technical/shadow rounds

Juniors 6 x 2mins

Youths 6 x 3mins

30secs rest between rounds

Round 1 (lead hand only, any distance)

Punching with lead hand, but can use back hand to defend and block. Feint skills with both hands.

Round 2 (back hand only, any distance)

Punching with lead hand, but can use back hand to defend and block. Feinting skills with both hands.

Round 3 (turn/spin off)

3/4 punch combinations at long distance but every 15 seconds must turn/spin off chance direction each time.

Round 4 (defend with roll)

3/4 punch combinations at short distance but every 15 seconds must roll to exit, chance direction or exit each time and add double roll.

Round 5 (uppercuts/hooks)

2/3 shot combinations at any distance but each time lead with uppercut or hook, make sure to stay defensively aware before and after attacks.

Round 6 (open round)

Focus of correct punching technique but keep a high pace.

Rest 3mins

IABA Junior/Youth team

(Home sessions)

Skipping

6x3min rounds

1min rest between rounds

Every round skip at medium pace for 50seconds then skip as fast as you can for 10 seconds

Front plank

5 x 1minute, 30second break in between

Put forearms on the floor with elbows below shoulders, legs together and back flat.

Cooldown/stretch 10mins

Please see above attachment for Circular for National Elites.

Dear Members of National Federations, 

On behalf of AIBA and the boxing community around the world, we are delighted that you will be joining us in celebrating the International Boxing Day on the 27th of August. 

With the event fast approaching, we would like to ensure that your participation and planned activities are supported from AIBA’s side in a meaningful way, as well as gain the media coverage they truly deserve!

With that said, we would like to invite you to a special workshop, hosted by a world-leading sports PR professional Jon Tibbs, Chairman of JTA. Over the course of an hour, he will share with you a number of useful tools, templates and advice, to assist in planning and execution on this very important day. Together with Mr Tibbs’s help, there will be an opportunity to discuss and further develop new activation ideas for International Boxing Day.

The workshop will be conducted in English, so we kindly ask you to choose a responsible person with relevant language skills. 

Date: 17th of August (Tuesday) 

The workshop will be happening twice during the same day to suit participants from different time zones. Thus, you can choose which one you would like to attend