With virtual training and physically distanced face to face training happening all around the world, you may have noticed that your boxing sessions have had to go by the wayside.
Thankfully, Nick Kargiannis, one of our BootCraft Master ‘Crafters (the team responsible for all the amazing new BootCraft drills each month) has put together a tough shadow boxing drill to keep your campers moving, no matter how you’re delivering your sessions!
The Climb! Shadow Boxing Drill
Drill Length: 20-25 minutes
Minimum Group Size: 1+
Equipment Needed: Interval Timer, Mats
Quick info: J=Jab, C=Cross, H=Hook, UC=Uppercuts, Highs=High punches, S=Straight punches (alternating Jabs and Crosses)
Format: After the warm up, explain drill 1. Start. Rest time from drill 1 is explaining drill 2. Then start drill 2 and so on. Rest time is explaining drill 3…and so on.
This drill was created to be social distancing friendly. Simply perform the workout with all campers shadow boxing. No need to touch each other and no need to spend time swapping pads and gloves!
ROUND 1: Box and Jump Climb (4:30min)
Drill 1. JJC x1 to Star Jump x1 (keep adding +1 to both) – 1:30min
(next is JJC x2 to Star Jumps x2 ; JJC x3 to Star jumps x3….etc)
Drill 2. H x2 (L+R=2) to Sumo Squat Floor Touch x1 (keep adding +1 to both) – 1:30min
(next is H x4 to SSFT x2; H x6 to SSFT x3….etc)
Drill 3. Fast Straights….on command they “duck” (touch floor) – 1:30min
(you call it whenever and how often you like – can be an evil drill)
-Explain the next drill…keep going!
ROUND 2: Squat Jump Climb (4:30min)
- Fast S x10 to Chest to Ground (repeat) – 1:30min
- Fast Highs x10 to Chest to Ground (repeat) – 1:30min
- S x10, H x10 to Squat jumps x2 (+2) (repeat, adding 2 sq.jumps after punches) – 1:30min
-Explain the next drill…keep going!
ROUND 3: Punch ’n’ Push Up Climb (4:00min)
- 1 punch (J x1) (+1) to Push Up x1 (+1)
- 2 punches (JC) to Push Up x2
- 3 punches to Push Ups x3 (keep climbing adding 1 to each)
-Explain the next drill…keep going!
ROUND 4: Lunge Climb (4:00min)
S x8, UC x8, Highs x8 to Alt Lunges x2 (L+R=2) (+2 lunges next round)
(punches remain at 8 each, keeping adding 2 lunges)
-Explain the next drill…keep going!
ROUND 5: Repeat Round 1 – Drill 3 – FAST (2:00min)
Fast Straights….on command they “duck” (‘touch floor’).
Explain it’s the last 2 mins…non-stop!
(you call it whenever and how often you like. I let them go for a while before I called “touch”…it was tough on those who held dbells!)
-Explain the next finisher…keep going!
Finisher: Squat Drill Climb (1:30-2:00min)
- Squat Hold 5 secs to Squat Jump x 1
- Squat Hold 5 secs to Squat Jump x 2
- Squat Hold 5 secs to Squat Jump x 3
Keep going to 10 x Squat jumps, Squat Hold remains the same.
BURN!
Want more boxing drills?
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Theresa Prior has a mission to bring Mums and women together in a safe and supportive environment that just so happens to have fun fitness sessions at it’s core. She has been running her own personal training business since 2013. Theresa helps her clients understand that all aspects of their health are equally important.
Is there a video of the shadow boxing? It’s hard to follow. Thank you