Warm up: 12/15 mins
(General warm up/stretching)
Shadow/tec rounds
Shadow/tec boxing
Juniors 7x2mins
Youths 7x3mins
1 minute break
Working on fainting skills throughout today’s rounds, make sure to work on fainting front and Backhand.
Round 1 (Feinting/defence)
Use fainting to make Opponent attack and then defend. Mix faints up between front/backhand + body/head, every 10seconds use good defensive skills.
Round 2 (Feint/defend/attack)
Add to round 1. After defending counter with single punch attack.
Round 3 (Feint body/attack head)
Feint to body to lower opponents hands then attack head with 2/3 punches, good defence after attack.
Round 4 (Feint head/attack body)
Feint to head to make opponent lift hands/elbows then attack body with 2/3 punches, good defence after attack.
Round 5 (Feint head +body/attack head)
Feint to head and body, then attack head with single power shot to head, good defence after attack.
Round 6 (Feint body+head/attack body)
Feint to body and head, then attack with single power shot to body, good defence after attack.
Round 7 (Open round)
Concentrate on quality over quantity while focusing on good technique.
IABA Junior/Youth team
(Home sessions)
Conditioning
Skipping
6x3min 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 10 minutes