Skill Day

We introduced some new skills and drills with todays practice, specifically the sprawl, body surfing, and 4 way hook drill. Since we are working toward incorporating some basic ground fighting and introduced a basic defense against takedowns (a sprawl) as well as some introduction to moving around once on the ground (body surfing).

Roll Call: Tony and Mike

Warmup – 2x3min/1min jumprope
2 rounds of - 10 pullups, 8 ring push ups, hip stretch, 10 overhead squats with PVC pipe, 10 back extensions, 10 GHD situps
Footwork/agility
1:10 rounds 3 times (10 sec used for change over to next station)
Basic sprawl – we did the straight sprawl and back up more or less from a wrestling stance instead of a kickboxing stance


Body surf drill – we used a medicine ball for this today, a physio ball is more comfortable and that’s what we’ll be using next time. We focused on just rotating around ball.


Shadow boxing
Rest for 1:10 between circuits

Defense Circuit 3min/1min 2 circuits
Maize ball (1st round 10’, 2nd round 8’)
Speed bag
Rope line

Shadow Boxing 2 rounds of 3min/1min

Mitt drills 2min/1min 2 circuits

• 4 way hook – left low hook, right low hook, left high hook, right high hook. After each hook the holder throws the boxer returns with 2 punches (left hook and cross or cross and left hook).
• Top and bottom bag

Glove Drills 2 round Robin’s for each of below each segment 1:10min (so each person had roughly 4 min of each drill ½ on defense and ½ offense)

• Jab defense – slips, or catch
• Jab cross defense – slips, catch, shoulder roll, or cover
• High low – one person can jab high and the other can jab low (limited sparing)

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