summary: 90-minute session for an experienced-beginner duo using focus mitts. Includes warm-up, technical work (low kicks, jab, cross), power exercises, defense, and counter-attack drills. The experienced person guides the beginner, and the session ends with light sparring and stretching.
tags:
- kick
- punch
- partner work
- counter-attack
title: Boxing Session for Two with an Experienced and a Beginner Partner
author:
- Anonymous
---
### Session Objective
- The beginner will learn the basics: stance, movement, and basic punches.
- The experienced person will refine their technique, timing, and coaching role.
### 1. Warm-up (15 minutes)
**Objective: Prepare the body and mind for the session.**
- **Jump Rope (5 minutes)**:
- *Beginner*: Learn to coordinate feet and hands, jump smoothly.
- *Experienced*: Vary the rhythm, jump with both feet, alternate, or double jump.
- **Joint Mobilization (5 minutes)**:
- Circular movements for arms, hips, ankles, and wrists to activate the joints.
- **Shadow Boxing (5 minutes)**:
- *Beginner*: Focus on stance, simple movements, and basic punches (jab, cross).
- *Experienced*: Perform more complex combinations, working on feints and evasions.
### 2. Technical Training for Beginner / Technical Work for Experienced Partner (30 minutes)
**Objective: Teach the beginner the basics while maintaining a workload for the experienced partner.**
- *Beginner*: Add a low kick with the rear leg (usually right for right-handed, left for left-handed) after the punches. Work on foot and hand coordination.
- *Experienced*: Hold the mitts and correct the technique. Then throw low-intensity strikes to improve defense.
- **10 minutes – Simple Combination with Evasion (Jab, Cross, lateral evasion, Low Kick with rear leg)**:
- *Beginner*: Learn to strike and then evade a potential counter, followed by a low kick with the rear leg.
- *Experienced*: Perform basic combinations while helping the beginner evade effectively and land a clean low kick.
### 3. Power and Precision Training (20 minutes)
**Objective: Develop power and precision for both partners.**
- **10 minutes – Power Mitt Work**:
- *Beginner*: Jab-Cross with maximum power. Focus on maintaining good form while adding intensity.
- *Experienced*: Strike the mitts with full power (safety first), emphasizing speed and explosiveness. Rotate holding mitts.
- **10 minutes – Free Combinations**:
- *Beginner*: Practice simple combinations (Jab, Cross, Low kick with rear leg).
- *Experienced*: Focus on speed and fluid transitions between strikes.
### 4. Defense and Counter-attack (15 minutes)
**Objective: Work on basic defense and counter-attacks.**
- **Beginner**:
- Learn to block simple strikes (low kick blocks with the front leg and punch blocks), followed by a counter-attack (simple jab or cross).
- **Experienced**:
- Defend against the beginner’s attacks, then counter-attack in a controlled manner (e.g., after an evasion, throw a low kick with the rear leg or a punch-kick combination).
### 5. Light Technical Sparring (10-15 minutes)
**Objective: Apply the techniques learned in a light sparring situation.**
- **Rules**:
- *Beginner*: Focus on defense and a few simple attacks.
- *Experienced*: Work on control, precision, and adjust intensity to the partner’s level. Provide real-time feedback.
### 6. Cool Down and Stretching (10-15 minutes)
**Objective: Relax the muscles and promote recovery.**
