Essential Striking Curriculum | Jabs, Crosses, & Movement | April 2014
Week 1 A- Day (Mon / Tues / Sat)
Goal: Jab / Cross, Movement, and Cover Defence development
Warm Up 1
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
Defence
– Rhythm Cover Drill
– Cover Jab – Jab
– Cover Jab – Jab – Cross – Hook (or Jab)
– Cover Cross – Cross
– Cover Cross – Cross – Hook (or Jab) – Cross
– Fade – Cross
– Fade Cross – Cross – Hook (or Jab) – Cross
Mitt Master
1,2,3 plus above defence
Finisher
Week 1 B – Day (Wed / Thurs)
Goal: Jab / Cross, Movement, and Cover Defence development
Warm Up 2
Movement Drill;
Jab – Cross – Step Forward & Jab
Jab – Cross – Step Backward & Jab
Jab – Cross – Step Left & Jab
Jab – Cross – Step Right & Jab
Jab – Cross – Circle Left & Jab
Jab – Cross – Circle Right & Jab
Combinations
– Jab – Cross – Jab and move off (back ward / circle left / circle right)
– Jab – Cross – Cover Jab – Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Cover Cross – Cross – Hook (or Jab) – Cross – Jab and move off
– Jab – Cross – Fade Cross – Cross – Hook (or Jab) – Cross
Finisher
Week 2 A- Day (Mon / Tues / Sat)
Goal: Jab / Cross, Movement, and Parry Defence development
Warm Up 3
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
Defence
– Rhythm Parry Drill
– Parry Jab – Jab
– Parry Jab – Jab – Cross – Hook (or Jab)
– Parry Cross – Cross
– Parry Cross – Cross – Hook (or Jab) – Cross
– Waslik Jab – Cross
– Waslik Jab – Cross – Hook (or Jab) – Cross
Mitt Master
1,2,3 plus above defence
Finisher
Week 2 B – Day (Wed / Thurs)
Goal: Jab / Cross, Movement, and Parry Defence development
Warm Up 4
Rhythm Drill;
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 Sec Sit Up – 4x punches
Movement Drill;
Jab – Cross – Step Forward & Jab
Jab – Cross – Step Backward & Jab
Jab – Cross – Step Left & Jab
Jab – Cross – Step Right & Jab
Jab – Cross – Circle Left & Jab
Jab – Cross – Circle Right & Jab
Combinations
– Jab – Cross – Jab and move off (back ward / circle left / circle right)
– Jab – Cross – Parry Jab – Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Parry Cross – Cross – Hook (or Jab) – Cross – Jab and move off
– Jab – Cross – Waslik Jab – Cross – Hook (or Jab) – Cross
Finisher
Week 3 A- Day (Mon / Tues / Sat)
Goal: Jab / Cross, Movement, and Slip Defence development
Warm Up 1
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
Defence
– Rhythm Slip Drill
– Slip Jab – Cross
– Slip Jab – Cross – Hook (or Jab) – Cross
– Slip Cross – Hook (or Jab)
– Slip Cross – Hook (or Jab) – Cross – Hook (or Jab)
Slip and hit
– Slip outside Jab – Jab
– Slip inside Jab – Cross
– Slip outside Cross – Cross
Mitt Master
1,2,3 plus above defence
Finisher
Week 3 B – Day (Wed / Thurs)
Goal: Jab / Cross, Movement, and Slip Defence development
Warm Up 2
Rhythm Drill;
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 Sec Sit Up – 4x punches
Movement Drill;
Jab – Cross – Step Forward & Jab
Jab – Cross – Step Backward & Jab
Jab – Cross – Step Left & Jab
Jab – Cross – Step Right & Jab
Jab – Cross – Circle Left & Jab
Jab – Cross – Circle Right & Jab
Combinations
– Jab – Cross – Jab and move off (back ward / circle left / circle right)
– Jab – Cross – Slip Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Slip Cross – Hook – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Slip Jab and Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Slip Cross and Cross – Hook – Cross – Hook (or Jab) – Jab and move off
Finisher
Week 4 A- Day (Mon / Tues / Sat)
Goal: Superman Punch, Movement, and Defence
Warm Up 3
Covering Game
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
Superman Punch
– Rear Cobra Punch
– Rear Superman Punch
– Jab – Cross – Superman Punch – Hook – Cross – Jab and move off
Combinations
– Jab – Cross – Cover Jab – Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Cover Cross – Cross – Hook (or Jab) – Cross – Jab and move off
– Jab – Cross – Fade Cross – Cross – Hook (or Jab) – Cross
Finisher
Week 4 B – Day (Wed / Thurs)
Goal: Superman Punch, Movement, and Defence
Warm Up 4
Rhythm Drill
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 Sec Sit Up – 4 x punches
Movement Drill;
Jab – Cross – Step Forward & Jab
Jab – Cross – Step Backward & Jab
Jab – Cross – Step Left & Jab
Jab – Cross – Step Right & Jab
Jab – Cross – Circle Left & Jab
Jab – Cross – Circle Right & Jab
Superman Punch
– Rear Cobra Punch
– Rear Superman Punch
– Jab – Cross – Superman Punch – Lead Kick – Jab and move off
Combinations
– Jab – Cross – Parry Jab – Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Parry Cross – Cross – Hook (or Jab) – Cross – Jab and move off
– Jab – Cross – Slip Jab – Cross – Hook (or Jab) – Jab and move off
– Jab – Cross – Slip Cross – Hook – Cross – Hook (or Jab) – Jab and move off
Finisher
Jab / Cross Development Drills
1. Spider drill (reflex)
2. Slappy Pad (retraction)
3. Invisible Pad (Extension)
4. Jab + Cover (keeping opposite hand up)
5. Simultaneous Jab / Cross (head movement when you punch)
6. Wall Drill (elbow in)
7. Cross Push (Hip development)
8. Running Jab / Cross (forwards / backwards)
9. Lining up Cross
10. U Drill (slip development)
The next grade testing will be Saturday 3rd May 2014