Essential Striking | Jabs & Crosses | August 2014
Week 1
Goal: Jab / Cross, Movement, and Cover Defence development
Warm Up (15 min)
Including Movement Drill #1:
– 30 sec 6 x punches – Linear movement
– 30 sec 6 x punches – Lateral movement
– 30 sec 6 x punches – Circle
– 30 sec 6 x punches – Down / Up
Jab & Cross Development Drill (15 min)
Choose 2 from the following
– Spider drill (reflex)
– Slappy Pad (retraction)
– Invisible Pad (Extension)
– Jab + Cover (keeping opposite hand up)
– Simultaneous Jab / Cross (head movement when you punch)
– Wall Drill (elbow in)
– Cross Push (Hip development)
– Running Jab / Cross (forwards / backwards)
– Lining up Cross
– U Drill (slip development)
Partner Defense Drill (10 min)
– Cover Jab – Cover Cross
Combinations (15 min)
– Jab – Cross – Jab and move off (back ward / circle left / circle right) (Every day)
– Jab – Cross – Cover Jab – Jab – Cross – Hook (or Jab) – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Cover Cross – Cross – Hook (or Jab) – Cross – Jab and move off (Wed / Thurs)
High Energy Finish (5 min)
– 2 min – 1-10 x Jab /Crosses & Sprawl
– 3 min – sit ups drill
Week 2
Goal: Jab / Cross, Movement, and Parry Defence development
Warm Up (15 min)
Including Movement Drill #1:
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 Sec Sit Up – 4x punches
Jab & Cross Development Drill (15 min)
Choose 2 from the following
– Spider drill (reflex)
– Slappy Pad (retraction)
– Invisible Pad (Extension)
– Jab + Cover (keeping opposite hand up)
– Simultaneous Jab / Cross (head movement when you punch)
– Wall Drill (elbow in)
– Cross Push (Hip development)
– Running Jab / Cross (forwards / backwards)
– Lining up Cross
– U Drill (slip development)
Partner Defense Drill (10 min)
– Parry Jab – Parry Cross
Combinations (15 min)
– Jab – Cross – Jab and move off (back ward / circle left / circle right) (Every day)
– Jab – Cross – Parry Jab – Jab – Cross – Hook (or Jab) – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Waslik Jab – Cross – Hook (or Jab) – Cross (Mon / Tues / Sat)
– Jab – Cross – Parry Cross – Cross – Hook (or Jab) – Cross – Jab and move off (Wed / Thurs)
High Energy Finish
– 3 min – 30 sec Jab / Cross & 30 sec sit ups
Week 3
Goal: Jab / Cross, Movement, and Slip Defence development
Warm Up (15 min)
Including Movement Drill #1:
– 30 sec 6 x punches – Linear movement
– 30 sec 6 x punches – Lateral movement
– 30 sec 6 x punches – Circle
– 30 sec 6 x punches – Down / Up
Jab & Cross Development Drill (15 min)
Choose 2 from the following
– Spider drill (reflex)
– Slappy Pad (retraction)
– Invisible Pad (Extension)
– Jab + Cover (keeping opposite hand up)
– Simultaneous Jab / Cross (head movement when you punch)
– Wall Drill (elbow in)
– Cross Push (Hip development)
– Running Jab / Cross (forwards / backwards)
– Lining up Cross
– U Drill (slip development)
Partner Defense Drill (10 min)
– Slip Jab – Slip Cross
Combinations (15 min)
– Jab – Cross – Jab and move off (back ward / circle left / circle right) (everyday)
– Jab – Cross – Slip Jab – Cross – Hook (or Jab) – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Slip Cross – Hook – Cross – Hook (or Jab) – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Slip Jab and Jab – Cross – Hook (or Jab) – Jab and move off (Wed / Thurs)
– Jab – Cross – Slip Cross and Cross – Hook – Cross – Hook (or Jab) – Jab and move off (Wed / Thurs)
High Energy Finish
– 2 min – 1-10 x Jab /Crosses & Sprawl
– 3 min – sit ups drill
Week 4
Goal: Superman Punch 7 Review
Warm Up (15 min)
Including Movement Drill #1:
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 Sec Sit Up – 4x punches
Superman Development Drill (15 min)
– Rear Cobra Punch
– Rear Superman Punch
– Jab – Cross – Superman Punch – Jab and move off
Partner Defense Drill (10 min)
– Parry Jab – Parry Cross
Combinations (15 min)
– Jab – Cross – Jab and move off (back ward / circle left / circle right) (Every day)
– Jab – Cross – Parry Jab – Jab – Cross – Hook (or Jab) – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Parry Cross – Cross – Hook (or Jab) – Cross – Jab and move off (Mon / Tues / Sat)
– Jab – Cross – Slip Jab – Cross – Hook (or Jab) – Jab and move off (Wed / Thurs)
– Jab – Cross – Slip Cross – Hook – Cross – Hook (or Jab) – Jab and move off (Wed / Thurs)
High Energy Finish
– 3 min – 30 sec Jab / Cross & 30 sec sit ups