3/10/17: Boxing drils and pad work - high reps, a little chaos and getting a sweat on

Focus of session was flight time on techniques, drilling defences for muscle memory but also positioning and balance... could we throw anything we wanted as or after we moved?

Warm up:

Shadow boxing footwork, evasions/head movement only
add single and double shots,
add counters
add intense 5/6 shots in 10 second blasts high intensity using body mechanics.

jab defences:

Off jab only feed:

Catch

split entry
Slip, uppercut reply
elbow destruction (lead elbow in front of face hand on forehead)

all defences lead to any ABC

Cross defences:

Off jab cross feed:

Catch, parry

split entry
Bob and weave
Slip uppercut/body hook

all defences lead to any ABC

Hook defences:

Off jab cross Hook feed:

catch, parry, Thai hook block

Bob and weave
Driving elbow (drive in elbow to face/shoulder, other hand checks rear hand/shoulder -followed up by  vertical and horizontal elbows)
Bicep stop (lock arm out and use other hand to cover your head)

all defences lead to any ABC

Mixing it up:

Partner feeds jab cross hook  - you use any of the defences drilled at any time off the jab or the cross or the hook. regardless of what you do your partner will try and throw a jab cross hook.

If pace gets too fast return to the catch, parry, Thai hook block combo.

Higher grades also used other defences off of jab, cross and hook that they know.

Focus on good technique from feeder and defender approach the drill like conditioned sparring.

Swap partner every few minutes.

Focus mitt drills:

Round 1 = Pad holder calls out 1, 2 3 or 4 hit combos. Your job is to focus on good technique while hitting the pads and maintaining balance to move in any direction. Immediately after your combo the pad holder will feed a jab cross or hook reply. you evade (slip bob lean back etc) follow up with an ABC and then pad holder sets to call out another combo.

Round 2 = as above but end the combo with a low line leg kick (really important to get back into a balanced stance fast.)

Cool down:

A few minutes of stick flow shadow boxing and using basic angles with a variety of footwork.