Boxing Lesson Plan for Large Groups
Aim: Fitness and Skills
Equipment/Space: 8 Punch Bags, Timer, Indoor Space, Outdoor Space, Whiteboard.
Number of Participants: 24-30
Duration: 60 minutes (3 minute rounds / 1 minute intervals)
Level: Beginner to Intermediate
Coaching Points:
Prepare 4 rounds of routines for each of the 3 locations:
Punch Bags: Bagwork Routine
Indoor Space: Circuit Training Routine
Outdoor Space: Partner-work Routine
Keep an eye on the timer.
Observe the whole group as well as individuals.
Ensure each individual gets one-on-one attention.
Create a fun, educational and intense workout.
Warm Up
Skipping
2 Rounds (8 minutes)
15 second bursts of speed at the 00:00 and 00:30 marks on the timer.
Split the class into three groups of 10 (Groups A, B and C) and send each group to a different location:
Punch Bag Area: Group A
Indoor Space: Group B
Outdoor Space: Group C
Main Content (Fitness and Skills)
Bagwork
Round 1:
Left Hand Only
Round 2:
Right Hand Only
Round 3:
Both Hands
Round 4:
Power
Circuit Training
Round 1:
10 Squats,
20 Sit-ups, and
30 Straight Punches.
Repeat on loop.
Round 2
10 Squat-Jumps,
20 Leg-Raises, and
30 Hooks.
Repeat on loop.
Round 3:
10 Squat Thrusts,
20 Sit-ups, and
30 Uppercuts.
Repeat on loop.
Round 4:
10 Burpees,
20 Leg-Raises, and
30 Upward Punches.
Repeat on loop.
Partner-work
Round 1:
Jab-Cross-Jab-Cross
Person A Punches
Person B Catches
Round 2:
Person B Punches
Person A Catches
Round 3:
Plus Roll-Roll-Hook-Cross
Person A Punches
Person B Catches
Round 4:
Person B Punches
Person A Catches
After four rounds (16 minutes) rotate the groups to the next area:
Punch Bag Area: Group C
Indoor Space: Group A
Outdoor Space: Group B
After another four rounds (16 minutes), rotate again:
Punch Bag Area: Group B
Indoor Space: Group C
Outdoor Space: Group A
Cool Down
Shadowboxing Recap on Combinations and Stretch
1 Round (4 minutes)
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