10 ROUND PADWORK DRILL

ROUND 1 - WARM UP

• Start off slow an technical, make sure every shot is perfect
• Make sure defence is tight & No laziness!!
• No need to push yourself, this is just a feeling out process
• Single shots only for this round

ROUND 2 - WARM UP

• Still focusing very much on technique & perfection of shots
• We are going to incorporate basic combinations
• Defence should always be tight & And not lazy!
• End last 30 seconds with fast punches (1-2s, Cuban style)

ROUND 3 - ATTACK & DEFENCE

• We are going to focus on the transition between attack and defence
• We are going to work on the timing of the attack
• And how we should react on the defence

ROUND 4 - ATTACKING

• We are going to focus on setting up the attack
• We are going to use our footwork & feints to create openings
• When openings are created, burst in with attack and back out with defence
• Pad holder retreats more, forcing the boxer to attack

ROUND 5 - ATTACK

• Very much the same as round 4
• Identify what shots to throw at what time
• Don't throw shots for the sake of it
• Make sure defence is water-tight!

ROUND 6 - TRANSITION

• We are going to focus on what to do after we attack
• Total evasion? Block? Slip? Counter!
• After each attack pad holder will attack forcing boxer to box off the back foot
• Pad holder will attack at random times, preparing for next round

ROUND 7 - DEFENCE

• Pad holder will push the pace this round
• We are really going to focus on lateral movement here
• We are going to focus on countering the attack of the pad holder

ROUND 8 - DEFENCE

• Again the same as round 7, pad holder pushing pace
• Really emphasise on "how" to counter!
• Think about what defence technique we should use
• Parry? Slip? Block? Rolling?
• More focus on countering... Retreating at angles to create attacking openings

ROUND 9 - COOL DOWN

• These last two rounds will be very similar to the 1st two
• Although we should be very more active with are attack & defence
• As apposed to the 1st two rounds, they were single shots only
• We will mix it up with our punches here
• Stay at a nice pace! No laziness no matter how tired!

ROUND 10 - COOL DOWN

• Same as previous round
• Think of the cool down rounds as active rest periods
• We will switch between attack & defence a lot here
• End last 30 seconds will fast 1-2's (cuban style)

EVALUATION

• When did boxer feel at peak
• When did he feel at tiredest
• In what aspect of training did he feel most comfortable
• In what aspect of training did he feel most uncomfortable
• And why too both questions?

NOTES

NOTES PAGE

NOTES