Name: Playbook - Avril Mathie - Boxing: Speed Conditioning 1
Uploaded: 2021-11-24T18:39:45.156Z
Duration: 45 min
Description: Boxing: Speed Conditioning 1

Warmup 

4 x 3 min rounds shadow boxing (30 sec rest)

12 x 1 min rds ladder drills (30s rest)
2 of each of:
Forward
Lateral 
Diagonal
Lateral in and out
2 steps forward, 1 step back in boxing stance
Angle foot shift

6 x 3 min rounds bag (1 min rest)
	- Round 1 and 4: 10 punches, burpee, repeat (fast!)
	- Round 2 and 5: 30 punches, 3 push ups, repeat (fast!)
	- Round 3 and 6: 2 punches, double roll, 4 punches, double roll, 6 punches, double roll, 8 punches, double roll, 10 punches, double roll, repeat (fast!)

2 x 3 min rounds speed bag (30s rest)

10 min jump rope 

Core

- Shadow box freestyle 

- Focus on technique

Shadow boxing freestyle

- Place a ladder on the ground
- Move to the end of the ladder making sure to hit each box with both feet

Ladder forward

- Place a ladder on the ground
- Move down the ladder laterally as you hit every box with both feet

Ladder lateral

- Place a ladder on the ground 
- Move forward and diagnose as you tap both feet into the ladder
- Focus on footwork

Ladder diagonal

- Place a ladder on the ground
- move down the ladder laterally as you move both feet in and out of the box hitting each box

Ladder lateral in and out

- Get into your boxing stance with one foot in a ladder you have placed on the ground
- Shuffle two steps forward
- Shuffle 1 step back 
- Continue to the end of the ladder

Ladder 2 fwd, 1 back, boxing stance

- Place a ladder on the ground
- Place one foot in the ladder
- Hop side to side shifting you feet and angle one step at a time to the end of the ladder

Ladder angle foot shift

Ladder drills

-Perform 10 punches to the heavy bag into 
- 1 burpee

10 Punches 1 burpee

30 Punches,  3 Pushups

- 2 Double roll
- 4 Double roll
- 6 Double roll
- 8  Double roll
- 10 Double roll

2-4-6-8-10 Double roll

Bag circuit

- Speed bag work 
- Increase speed with comfort 

-Focus on technique

Speed bag

- Skip over rope as it passes under alternating legs

Boxing: Speed Conditioning 1

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