Crusaders Boxing Session

[ashley]

Boxing Session
Warm up 60 seconds each

Overs/Unders/Hooks then swap with partner then

L jab for 30 secs then R jab for 30 secs then change

now build up to a 7 punch combo

1. L jab/R cross 30 seconds each

2. L jab/R cross/L upper 60 seconds each

3. L jab/R cross/L upper/R hook 90 seconds each

4. L jab/R cross/L upper/R hook/L cross 2 minutes each

5. L jab/R cross/L upper/R hook/L cross/R upper 2.5 minutes each

6. L jab/R cross/L upper/R hook/L cross/R upper/L hook 3 minutes each

then conditioning work:

1. sit up 1 – 2 punch partner standing on partners feet 90 seconds each

2. push up 1 – 2 90 seconds each

3. seated punch over head 90 seconds each

4. 10 hits and grab 90 seconds each

then contact work:

3 x 3 minutes of body sparring

then cool down with 3 minutes of shadow boxing

[garethshepherd110@msn.com]

As a “Fat Camp” initiative, we have had our forwards doing a weekly Boxing session during our off-season with great effect. Its helped us keep weight off and vastly improve fitness whilst saving the knee joints!

We have found the that the sparring work and skipping has also improved our agility and lateral movement in defence too.

Get the “Rocky” theme on the Ipod and find a boxing gym near you…..

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