86 lines
3.9 KiB
Markdown
86 lines
3.9 KiB
Markdown
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---
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date: 2024-10-19T12:16:45.000Z
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draft: false
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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.
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tags:
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- kick
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- punch
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- partner work
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- counter-attack
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title: Boxing Session for Two with an Experienced and a Beginner Partner
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author:
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- Anonymous
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---
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### Session Objective
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- The beginner will learn the basics: stance, movement, and basic punches.
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- The experienced person will refine their technique, timing, and coaching role.
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### 1. Warm-up (15 minutes)
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**Objective: Prepare the body and mind for the session.**
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- **Jump Rope (5 minutes)**:
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- *Beginner*: Learn to coordinate feet and hands, jump smoothly.
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- *Experienced*: Vary the rhythm, jump with both feet, alternate, or double jump.
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- **Joint Mobilization (5 minutes)**:
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- Circular movements for arms, hips, ankles, and wrists to activate the joints.
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- **Shadow Boxing (5 minutes)**:
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- *Beginner*: Focus on stance, simple movements, and basic punches (jab, cross).
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- *Experienced*: Perform more complex combinations, working on feints and evasions.
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### 2. Technical Training for Beginner / Technical Work for Experienced Partner (30 minutes)
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**Objective: Teach the beginner the basics while maintaining a workload for the experienced partner.**
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### Mitt Work with Role Reversal:
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- **10 minutes – Jab, Cross (Lead hand, rear hand)**:
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- *Beginner*: Learn to throw the jab and cross correctly. Focus on precision and hip rotation.
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- *Experienced*: Hold the mitts, correct position, stance, and technique.
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- **10 minutes – Jab, Cross, Low Kick (rear leg)**:
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- *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.
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- *Experienced*: Hold the mitts and correct the technique. Then throw low-intensity strikes to improve defense.
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- **10 minutes – Simple Combination with Evasion (Jab, Cross, lateral evasion, Low Kick with rear leg)**:
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- *Beginner*: Learn to strike and then evade a potential counter, followed by a low kick with the rear leg.
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- *Experienced*: Perform basic combinations while helping the beginner evade effectively and land a clean low kick.
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### 3. Power and Precision Training (20 minutes)
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**Objective: Develop power and precision for both partners.**
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- **10 minutes – Power Mitt Work**:
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- *Beginner*: Jab-Cross with maximum power. Focus on maintaining good form while adding intensity.
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- *Experienced*: Strike the mitts with full power (safety first), emphasizing speed and explosiveness. Rotate holding mitts.
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- **10 minutes – Free Combinations**:
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- *Beginner*: Practice simple combinations (Jab, Cross, Low kick with rear leg).
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- *Experienced*: Focus on speed and fluid transitions between strikes.
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### 4. Defense and Counter-attack (15 minutes)
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**Objective: Work on basic defense and counter-attacks.**
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- **Beginner**:
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- Learn to block simple strikes (low kick blocks with the front leg and punch blocks), followed by a counter-attack (simple jab or cross).
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- **Experienced**:
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- 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).
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### 5. Light Technical Sparring (10-15 minutes)
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**Objective: Apply the techniques learned in a light sparring situation.**
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- **Rules**:
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- *Beginner*: Focus on defense and a few simple attacks.
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- *Experienced*: Work on control, precision, and adjust intensity to the partner’s level. Provide real-time feedback.
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### 6. Cool Down and Stretching (10-15 minutes)
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**Objective: Relax the muscles and promote recovery.**
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- **Dynamic Stretching**: Quadriceps, hamstrings, calves, shoulders, arms, neck.
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- **Deep Breathing**: Focus on slow breathing to relax the nervous system.
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