3.9 KiB
3.9 KiB
| date | draft | summary | tags | title | author | |||||
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| 2024-10-19T12:16:45.000Z | false | 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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Boxing Session for Two with an Experienced and a Beginner Partner |
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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.
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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.
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Joint Mobilization (5 minutes):
- Circular movements for arms, hips, ankles, and wrists to activate the joints.
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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.
Mitt Work with Role Reversal:
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10 minutes – Jab, Cross (Lead hand, rear hand):
- Beginner: Learn to throw the jab and cross correctly. Focus on precision and hip rotation.
- Experienced: Hold the mitts, correct position, stance, and technique.
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10 minutes – Jab, Cross, Low Kick (rear leg):
- 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.
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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.
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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.
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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.
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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).
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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.
- Dynamic Stretching: Quadriceps, hamstrings, calves, shoulders, arms, neck.
- Deep Breathing: Focus on slow breathing to relax the nervous system.