Mr Deniz Ates | Boxing Training

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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

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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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