Essential Striking Curriculum | Hooks & Uppercuts | October 2014
Week 1: Goal: Hook Development and Defence
Warm Up (15 min)
– Warm Up #1 – 4 and
– Covering Game
Hook Development Drill (15 min)
Choose 2 from the following
– Pad Push
– Bounce Back
– 1″ Punch
– Wall Drill
– Weave Drill
Combinations (15 min)
– L / R hooks
– Combo 3
– Combo 4
Partner Defense Drill (10 min)
– Cover L / R (Mon / Wed / Sat)
– Weave L / R (Tues / Thurs)
High Energy Finish (5 min)
– 2 min – four hooks – sprawl
– 2 min – total sit ups
Week 2: Uppercut Development and defence
Warm Up (15 min)
– Warm Up #1 – 4 and
– Covering Game
Uppercut Development Drill (15 min)
Choose 2 from the following
– Pad Push
– Bounce Back
– 1″ Punch
– Wall Drill
Combinations (15 min)
– L / R Uppercuts
– L Hook – R Uppercut – L Hook
– Combo 7
Partner Defense Drill (10 min)
– Cover L / R (Mon / Wed / Sat)
– Fade (Tues / Thurs)
High Energy Finish
– 2 min – four uppercuts – sprawl
– 2 min – total sit ups
Week 3: Hook Development and Counters
Warm Up (15 min)
– Warm Up #1 – 4 and
– Rhythm Drill #1 (30 sec Jab – Cross / Hooks / Uppercuts)
Hook Development Drill (15 min)
Choose 2 from the following
– Pad Push
– Bounce Back
– 1″ Punch
– Wall Drill
– Weave Drill
Combinations (15 min)
– Cover R – Combo 3 (Mon / Wed / Sat)
– Cover L – Combo 4 (Mon / Wed / Sat)
– Weave L Hook – Combo 3 (Tues / Thurs)
– Weave R Hook – Combo 4 (Tues / Thurs)
Mitt Master (15 min)
1, 2, 3 plus above defence
Week 4: Uppercut and Counter
Warm Up (15 min)
– Warm Up #1 – 4 and
– Rhythm Drill #1 (30 sec Jab – Cross / Hooks / Uppercuts)
Uppercut Development Drill (15 min)
Choose 2 from the following
– Pad Push
– Bounce Back
– 1″ Punch
– Wall Drill
Combinations (15 min)
– Combo 7 AND
– Cover R Uppercut – Combo 3 (Mon / Wed / Sat)
– Cover L Uppercut – Combo 4 (Mon / Wed / Sat)
– Fade – Combo 3 (Tues / Thurs)
Mitt Master (15 min)
1, 2, 3, 5, 6 plus above defence