86 lines
3.9 KiB
Markdown
86 lines
3.9 KiB
Markdown
---
|
||
date: 2024-10-19T12:16:45.000Z
|
||
draft: false
|
||
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.**
|
||
|
||
### Mitt Work with Role Reversal:
|
||
- **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.
|
||
|
||
- **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.
|
||
|
||
- **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.**
|
||
|
||
- **Dynamic Stretching**: Quadriceps, hamstrings, calves, shoulders, arms, neck.
|
||
- **Deep Breathing**: Focus on slow breathing to relax the nervous system.
|