Essential Striking | Knees & Elbows | November 2014
Week 1 Knee development and defense
Warm Up (15 min)
Including Rhythm Drill #1:
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 sec sit up – 4 x punches
Knee Development Drill (15 min)
Choose 2 from the following
– Knee Push (develops hip push)
– Lead Knee & Rear Knee Line Drill
– Knee Slap (develop quick retraction)
– Switch Knee
– Rear Knee
Combinations (15 min)
– Jab – Rear Knee
– Jab – Cross – Switch Knee
– Jab – Cross – Hook – Rear Knee
Partner Defense Drill (10 min)
– Wedge & Move L / R
– Opponent feeds Lead Knee – Wedge & Move – Cross – Hook – Cross
– Opponent feeds Rear Knee – Wedge & Move – Jab – Cross – Hook
High Energy Finish (5 min)
– 2 min – 10 x L Knees / 10 x R Knees / 5 Sprawl
– 3 min – sit ups drill
Week 2: Elbow Development and defence
Warm Up (15 min)
Include 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
Elbow Development Drill (15 min)
Choose 2 from the following
– Lead Elbow
– Rear Elbow
– L / R Elbow Combination
Combinations (15 min)
– Jab – L Elbow
– Jab – R Elbow
– Jab – Cross – L Elbow
– Lead Elbow – Combo 3
Partner Defense Drill (10 min)
– Lead Cover – Lead Elbow – Combo 3 (Mon / Wed / Sat)
– Rear Cover – Rear Elbow – Combo 4 (Mon / Wed / Sat)
– Fade – Rear Elbow – Combo 4 (Tues / Thurs)
High Energy Finish
– 3 min – 30 sec Jab / Cross – 30 sec sit ups
Week 3: Plumm Clinch Development
Warm Up (15 min)
Including Rhythm Drill #1:
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 sec sit up – 4 x punches
Clinch Development Drill (15 min)
– Neck Pummelling
– Skip Knees
– Half Moon from Plumm
Combinations (15 min) (Mon / Tues / Sat)
– Jab – Cross – Reach to Clinch – Skip Knee – Spin away – Combo 3
Clinch Defence Drill (15 min) (Wed / Thurs)
– Shin Block
– Lift and Weave
Mitt Master (15 min)
1, 2, 3 plus above knees & clinch
Week 4: Review
Warm Up (15 min)
Include 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
Uppercut Development Drill (15 min)
Choose 2 from the following
– Lead Knee & Rear Knee Line Drill
– L / R Elbow Combination
– Neck Pummelling
– Skip Knees
Combinations (15 min)
– Lead Cover – Lead Elbow – Combo 3 (Mon / Tues / Sat)
– Rear Cover – Rear Elbow – Combo 4 (Mon / Tues / Sat)
– Opp. Lead Knee – Wedge & Move – Combo 3 (Wed / Thurs)
– Opp. Rear Knee – Wedge & Move – Combo 4 (Wed / Thurs)
– Jab – Cross – Lead Elbow – Rear Elbow – Reach to Clinch – Skip Knee – Spin away – Combo 3 (Everyday)
Mitt Master (15 min)
1, 2, 3, 5, 6 plus above knees, elbows, and clinch